Well Done to the DHP 10 Week Challenge Participants

Last night signified the completion of the Dolphins Health Precinct 10 Week Challenge. All participants put in a tremendous effort and were presented their awards and rewards for their enthusiasm and drive.

Some stats for the challenge:

• 5 Trainers involved – Aaron, Ryan, Marc, Chloe, Natelle
• 14 participants
• 55+ kilos lost
• 250cm lost
• 8 weeks duration

Stay tuned for the next DHP 10 Week Challenge!

How to Estimate Portion Size

SUMMARY: Calorie counting has helped many people get in fantastic shape by helping them control portion size. However, if you can’t – or don’t want to – count, here’s a simple alternative.

To reach and maintain a healthy weight, it’s essential that you’re eating proper portion sizes.

But how can you be sure you’re eating the right amounts without weighing and measuring your food all the time?

The below images how how easily you can estimate your portion size.  All you need is the ability to count to two. And your own hand.

Here's how it works:

• Your palm determines your protein portions.
• Your fist determines your veggie portions.
• Your cupped hand determines your carb portions.
• Your thumb determines your fat portions.

FOR MEN

FOR WOMEN

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Christmas Times and Group Fitness Timetable

Please note our opening hours over the Christmas and New Year period.

We are also pleased to offer some Group Fitness classes over the holiday break (see the above timetable).

It's Christmas Party Time at DHP!

It's Christmas time at Dinky Dolphins Crèche and Wednesday 19th December we are offering fun and games from 12.00pm.

There will be games, gifts and the big jolly man in the red suit will even drop in before he shoots off around the world to share his festive joy. Tickets are only $8 and can be purchased from DHP Reception.

We will also be having a Christmas BBQ break-up at Dolphins Health Precinct for DHP & Learn to Swim Members, so be sure to drop in early at 11.30am to grab some food before the kids get swept away in the sleigh to have some fun.

Protein helps girls drop 10% of their body weight (study)

More protein could be the key for overweight women trying to slim down

Young women who want to lose weight should eat 300g of protein-rich food a day, including three to four serves of lean red meat a week, according to new research.

A 12-month study by The University of Sydney found that overweight women aged 18 to 25 will, on average, lose almost 10 per cent of their initial body weight after spending a year on a protein-rich diet.

“Losing 10 per cent of your body weight is like the holy grail for weight-loss studies,” says lead study author Dr Helen O’Connor, a lecturer in exercise and sports science at The University of Sydney. “Many of the women also achieved this loss after just six months, which surprised us.”

Why protein works

Melanie McGrice, spokesperson for the Dietitians Association of Australia (DAA), says that protein is essential for weightloss for two reasons: it makes us feel fuller for longer, and it keeps our metabolisms ticking along. “Protein is the macronutrient with the highest satiety ranking. It also requires more energy to break down in our body, and keeps our blood sugar levels balanced, both of which are beneficial for our metabolism.”

Protein is particularly beneficial for significantly overweight or obese people wanting to lose weight.

“Because overweight people have more total body weight, they need higher levels of protein to support muscle mass and metabolism,” McGrice says. “If you’re not meeting your protein requirements, which often happens when following a fad diet, then the body has to break down muscle instead, which lowers metabolism, and it’s really hard to rebuild that again.”

O’Connor and McGrice agree that a protein rich diet does not have to be low in carbs. “The protein-rich diet followed in the study still contained four serves of carbohydrates a day, which is not low at all,” O’Connor says. Participants were encouraged to choose wholegrain and low-GI types. “These types of carbs help you feel fuller for longer, and keep blood sugar levels in check, just like protein does,” O’Connor says.

Protein-rich meal plan:

Breakfast: porridge (made with 1/2 cup rolled oats, 250ml low fat milk, 20g sultanas, 1/2 tsp cinnamon and 1 tsp honey).

Lunch: Beef and pasta salad

Dinner: 200g salmon fillet, steamed, with 1/3 cup cooked brown rice, 2 cups steamed vegetables (e.g. carrot, bok choy, broccoli) and 1 tsp oil.

Snacks: 1 piece of fresh fruit; tub of low-fat yoghurt with handful berries; or 1 chopped carrot with tablespoon of fresh hummus.

Read the full article here.

Fancy a Low-Fat Cheeseburger?

Concerned about the fat content of your family meals? Worry no more with this healthy burger recipe.

Serves: 4

Ingredients

• 400g lean beef mince
• 2 green onions, finely chopped
• 1 egg yolk
• 1/2 cup fresh breadcrumbs (see note)
• 2 teaspoons American mustard
• 1 1/2 teaspoons worcestershire sauce
• Olive oil cooking spray
• 4 slices (20g each) reduced-fat cheddar cheese
• 4 multigrain rolls, halved, toasted
• 1 cup shredded iceberg lettuce
• 1 large tomato, sliced
• 1 small cucumber, sliced
• 1 small red onion, sliced

Method

Step 1: Combine mince, green onion, egg yolk, breadcrumbs, mustard and worcestershire sauce in a large bowl. Season with salt and pepper. Divide mixture into four 2cm-thick patties. Place on a large plate. Cover with plastic wrap. Refrigerate for 30 minutes.

Step 2: Heat a large non-stick frying pan over medium heat. Spray patties lightly with oil. Cook for 10 minutes, turning every 2 minutes (this is because of the low-fat nature of the meat and the sauces tend to burn). Top patties with cheese. Cook, covered, for a further 2 minutes or until cheese has melted.

Step 3: Place roll bases on plates. Top with lettuce, tomato, cucumber, red onion, patties and roll tops. Serve. You could use a low-GI bread to make crumbs, as an even healthier option.

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RADKIDZ - December Times

Please be advised that RADKIDZ for the December period will be running up until 12th December and then breaking up for the Christmas holiday.

All RADKIDZ classes in December will be Christmas themed so make sure you dress up and come as festive as possible!

Don’t forget classes are on Mondays and Wednesdays, 4-7yrs at 3.30pm and 8-12yrs at 4.30pm.

NEW Personal Trainer for DHP

DOLPHINS forward Tom Murphy practises what he preaches. A fitness fanatic, Tom has taken on a position as a personal trainer at Dolphins Health Precinct. 

In his first season with the Dolphins in 2012 after joining from Canberra Raiders, Tom stood out with his enthusiasm and work rate, playing hooker and backrow with the grand finalists. “During the season I studied for my certificate three and four in fitness,” Tom said. “I started at DHP about a month ago and am loving it. “I deal with all ages and types of people and this is a great opportunity to change someone’s life forever. “I really enjoy the health and fitness aspects and this ties in so well with my football career. They go hand in hand.” Tom said he was learning a lot about the industry from Aaron Wheeler, who is in charge of the personal trainers and is also the Dolphins’ strength and condition coach. “DHP has about 2000 members and will keep growing because of the firstclass facilities and the staff operating it,” Tom said. “I am already finding that I am starting to build up my client base.”

You can find Tom along with the other DHP Personal Trainers at the Fitness Centre - feel free to drop in and say hello!

Learn to Swim - Pay Upfront & Save!

November 19

Current student enrolment. Bookings for same day / time only.

November 26

Current student enrolment. Bookings for any day / time.

December 3

Open enrolment.

$135 ($10 non-refundable deposit required at time of booking).

**********

Pay your full term fees upfront to:

Get last term's rates (130.50); PLUS

Go into the draw to win Term 2 for FREE!

Modified Detox Diet - The Standard Process

Detoxification, or detox, diets are purported to remove toxins from the body. The exact requirements for a detox diet vary but the process often involves a strict fasting period. You can modify a detox diet in any number of ways, but you still should follow some general guidelines.

Identification

In most detox diets, the first phase is a period of fasting or severe calorie restriction. Many of these diets recommend that you only drink specific concoctions for a certain period. For example, the Master Cleanse instructs followers to drink lemon juice mixed with maple syrup, water and cayenne pepper as well as a laxative tea for the first 10 days. Other plans recommend different fluids but all involve a very low-calorie diet. Some detox plans include a colon cleanse, supposedly to further remove toxins from your body.

Modifications

You can change a detox diet in numerous ways to fit your lifestyle. For instance, you may want to include low-calorie foods, such as vegetables, lean protein and whole grains or other unprocessed foods. You also might opt to forgo a colon cleanse or other supplements, instead focusing on eating healthy. Some detox dieters simply eliminate processed foods and refined sugars.

Research

There has been limited scientific research on the effects of detoxification diets. Certain components of these types of diets, such as reducing caloric intake and increasing consumption of fruits and vegetables, are boons for any type of diet program. There are health benefits that many supporters attribute to detoxification diets, such as fewer headaches, better complexion, weight loss and less bloating. However, critics note that the body naturally removes toxins effectively and does not need detoxification.

Precautions

Consult your physician before you start any new diet, especially a detox program. Certain people should not try this type of diet because of health concerns; they include children, pregnant women and diabetics. Because detox diets usually severely limit calories, strenuous exercise should be avoided while using the plan. Beth Israel Deaconess Medical Centre recommends that dieters make long-lasting changes, such as reducing sodium, caffeine and alcohol consumption and eating a more plant-based diet, instead of resorting to a short-term detox diet.

By Ireland Wolfe

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Simply Delicious - Fettucine Primavera

Primavera is Italian for ‘spring style’. However, this lightly,

creamy pasta is suitable for all season.

Serves: 4

Time to prep: 15 minutes

Time to cook: 10 minutes

Ingredients

• 300g fresh fettucine
• 1 lemon
• 1/2 cup (80g) fresh or frozen peas
• 1/2 cup (85g) frozen broad beans, peeled
• 100g snow peas, thinly sliced lengthways
• 1 bunch asparagus, woody ends trimmed
• 4 yellow squash, end trimmed, thinly sliced
• 2 teaspoons olive oil
• 2 garlic cloves, crushed
• 1 tablespoon Dijon mustard
• 250ml PHILADELPHIA Light Cream For Cooking, a cream alternative
• 4 green shallots, thinly sliced

Method

Step 1: Use a zester to remove the rind from the lemon. (Alternatively, use a vegetable peeler to peel rind from lemon. Use a small, sharp knife to remove white pith from rind. Cut rind into very thin strips). Juice the lemon.

Step 2: Cook the pasta following packet directions until al dente. Add the peas, broad beans, snow peas, asparagus and squash in the last 2 minutes of cooking or until bright green and tender crisp. Drain well.

Step 3: Meanwhile, heat the oil in a large frying pan over medium heat. Add the garlic and cook, stirring occasionally, for 30 seconds or until aromatic. Add the mustard, lemon juice and PHILLY and bring to a simmer. Cook for 1-2 minutes or until sauce thickens slightly. Add the pasta mixture and half the shallots and half the lemon rind and toss to combine. Remove from heat. Taste and season with salt and pepper.

Step 4: Divide among serving bowls. Top with remaining shallots and lemon rind and serve immediately.

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Tix on Sale: Broncos Vs Titans 2013

We know there have been a lot of questions about when tickets would go on sale for the Broncos Vs Titans trial match, so here's the details:

This is an update to let you know that we have a fantastic Christmas Present idea for you! Our 2013 NRL Trial is just around the corner, and online ticket sales have gone live today to kick off the action.

February 16th will be a day to remember - save the date now!

As a rugby league fan Dolphin Oval is the place to be on February 16, 2013. In a giant day of Rugby League the Village Motors Redcliffe Dolphins will 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. For travelling fans ticketing has been made easy with tickets being sold online thanks to OzTix.com.au Click here to purchase your tickets now!

Grab your mates a great Christmas present by purchasing tickets for the game as a gift or take the opportunity for a bargain and grab NRL Combo Tickets which also give fans a 2013 Season Ticket (for all 2013 Dolphins home games). That's a saving of $60! 

Further game day details and other season ticketing information will be published on the Redcliffe Dolphins website as it is confirmed. Stay in touch with updates via the Facebook page - Redcliffe Dolphins (Official) and look for the NRL Trial Day event coming soon.

The Benefits of Personal Training

Personal Training is strongly recommended:

• If you are new to exercise
• If you need extra motivation and drive to get the most from your workouts
• If you lack confidence in using the equipment
• If you are not sure you are using the correct technique
• If you don’t feel you are seeing any changes

Or if you have more specific goals:

• Reduce body fat
• Increase energy levels
• Reduce stress
• Increase muscle strength
• Develop a healthy eating habit
• Nutritional analysis
• Toning / shaping
• Change your shape
• Increase cardio fitness
• Injury rehabilitation
• Increase flexibility
• Include variety and fun into your workouts

At Dolphins Health Precinct we are honoured to have some of the best Personal Trainers in the region. In saying this, if you are looking for a Personal Trainer for a specific approach or purpose, we recommend you read a bit on each trainer on our website to get to know them a little more.

Click here to visit the Personal Trainer page on our website.

Show Your Support

Dolphins Health Precinct are now selling LIVESTRONG/NIKE Yellow Wristbands to raise money for the LIVESTRONG Foundation.

The bracelet is part of the "Wear Yellow Live Strong" educational program. The program is intended to raise money for cancer research, raise cancer awareness, and encourage people to live life to the fullest.

At only $2, not only will you be showing your support, but also sending a message to others and spreading the word.

GOLD at Olympia!

A BIG congratulations again to Dolphins Health Precinct Personal Trainer, Teneka Hyndman who won the amazing new title: 

2012 INBA/PNBA Natural Olympia - Ms PRO Figure Olympia Champion.

Back in September this year Teneka also won 2012 PNBA Ms Pro Figure Universe Champion (read more on this by clicking here).

Stay tuned to see what Teneka gets up to next!

Start the Day the Health Way

Apple and passionfruit Bircher muesli

Ingredients: 

• 2 cups Healtheries Apple & Raisin Bircher Muesli
• 1 1/4 cups apple juice
• 1/2 cup thick natural yoghurt
• 1 Granny Smith apple (skin on), grated
• 125g strawberries, hulled, chopped
• 1 tablespoon honey
• 2 passionfruit, pulp removed
• Extra chopped strawberries and thick natural yoghurt, to serve

Method:

Step 1: Place muesli in a bowl. Add apple juice. Stir to combine. Cover with plastic wrap. Refrigerate overnight.

Step 2: When ready to serve, stir yoghurt, apple, strawberries, honey and half of 1 passionfruit through muesli. Spoon into bowls. Top with extra strawberries and yoghurt. Drizzle with remaining passionfruit pulp. Serve.

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We're Here to Help

At Dolphins Health Precinct we pride ourselves on our high level of customer service and strive to make every Member experience the best possible. 

Whether you need advice on trainers, classes or centre facilities, one of the friendly faces behind reception are always happy to help.

We believe we have a fantastic team of industry professionals and will continue to bring our valued Members the best we have to offer.

Why Exercise is Cool

Kids exercise all the time without even thinking of it. Just being active, like when you run around outside or play kickball at school, is a kind of exercise. What else counts as exercise? Playing sports, dancing, doing push-ups, and even reaching down to touch your toes.

When you exercise, you're helping build a strong body that will be able to move around and do all the stuff you need it to do. Try to be active every day and your body will thank you later!

Get your kids active with RADKIDZ...

RADKIDZ is the best fun ever! The program offers noncompetitive exercise, fun activities along with education and development skills for ages 4—12 years. Two separate classes are held each week, one for ages 4-7 and the other for ages 8-12 both with a duration of 45 minutes.

Click here to learn more about Dolphins Health Precinct and RADKIDZ.

Good Luck!

Good luck to all for the Melbourne Cup today.

We wish you luck, laughter and a fantastic day!

Come and See What's Taken Over DHP!

Come and check out what new class has DHP Members dancing up a storm! The NEW Just Dance class is very popular and has participants learning the latest moves from hip hop to disco and so much more.

Just Dance classes are on Monday's at 6.30pm.

After School Snack Ideas

Most kids are 'starving' when they walk through the front door! Be armed and ready with these ideas – perfect for warding off the munchies ‘til dinner.

• Freeze a handful of seedless green grapes for a cool treat.
• ‘Sticks and stones’ ice-cream cones – use an ice-cream cone for serving a mix of wholegrain cereals, dried fruit, popcorn and raw mixed nuts.
• Banana hotdog – lightly spread peanut butter or jam onto a piece of mountain bread and cut to fit the size of a banana. Roll up the banana and cut into 3 pieces. Hold together with a toothpick.
• Mix chia seeds through low-fat vanilla yoghurt, then stir through raspberries (or diced fruit) before serving.
• Get the kids to make ‘strawberry mice’ – place an inverted choc chip at the tip of a strawberry (for the nose), and a sesame seed for each eye. Use sliced almonds to make ears, and attach a tail made of a Nice and Natural Fruit String.
• ‘Confetti’ pitas – fill a small pita with grated low-fat cheese, vegemite and grated colourful vegies (zucchini, carrot, capsicum, celery, etc).
• Make sandwiches and cut with cookie cutters to create fun shapes.
• Whip up some homemade savoury muffins using grated vegies, or make low-fat dark chocolate muffins with hidden beetroot or zucchini.
• Crispy Critters with dip – cut flat bread into animal shapes using cookie cutters. Bake for 5 minutes, or until crispy. Serve with hommous or a vegetable dip.

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How to Get Rid of Cellulite?

Forget special creams or miracle pills. While some women are genetically more likely to have cellulite in certain spots, resistance training is a proven way to eliminate it—no matter how impossible it may seem. Cellulite is simply fat that is dimpled, says Rachel Cosgrove, C.S.C.S., author of The Female Body Breakthrough. The reason it looks worse is because it reflects a higher percentage of body fat. So if you’re intent on changing the way you look then you need to make sure you build new muscle and lose fat. After all, it’s not your weight that creates cellulite, which is why you might be happy with the number on the scale but not your appearance in the mirror.

The good news is that you only need to visit the gym two or three days a week for visible results, says Cosgrove. The secret: Make sure your workouts focus on compound (multi-muscle) movements. These exercises will help you add muscle, which will increase your metabolism and burn off the fat on those stubborn, cellulite-prone areas. Combine that with a diet that focuses on lean protein (chicken, fish, eggs), vegetables, fruit and lots of water and you will see results.

A great compound exercise that will help you see instant results is the step-up, suggests Cosgrove.This exercise will challenge your glutes and hamstrings—the area where most women have cellulite. Not only will this help you build long and lean muscles, but it will also help you burn more fat for the look you desire. 

Here’s how to do it: 

Hold a dumbbell in each hand, and lift your right foot and place it on a bench that is at knee height. Then, push your body up by driving through the heel of your right leg. Without using your left leg, press your body up and onto the step so your right leg is straight and your other foot hangs off the bench. Lower your body under control and return to the starting position. Perform 8 to 10 repetitions on your right leg, and then switch legs and repeat. If this is too hard, simply perform the same movement but without dumbbells.

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