Guilt-free Chocolate Fudge Cake

Photography by Steve Brown

Using tofu in place of additional chocolate gives this cake a deliciously fudgy texture.

Serves: 8

Time to prep: 20 minutes

Time to cook: 45 minutes

Ingredients

• Vegetable oil spray, to grease
• 200g silken firm tofu, drained
• 100g (1/2 cup) caster sugar
• 2 egg yolks
• 2 tsp vanilla essence
• 80g 70% cocoa dark chocolate, melted
• 50g (1/3 cup) plain flour, sifted
• 1 tbs self-raising flour, sifted
• 4 eggwhites
• Low-fat vanilla yoghurt, to serve
• Raspberries, to serve (optional)
• Cocoa powder, to dust

Method

• Preheat oven to 160°C. Spray a round 20cm cake pan with vegetable oil. Line base and sides with non-stick baking paper.
• Process tofu, sugar, egg yolks and vanilla in a food processor until smooth. Add chocolate and process until smooth. Transfer to a bowl. Fold in combined flour.
• Beat eggwhites with an electric beater in a clean, dry bowl until soft peaks form. Fold one-third of the eggwhite into chocolate mixture with a large metal spoon until just combined. Repeat, in two more batches, with remaining eggwhite. Spoon cake mixture into prepared pan and smooth surface. Bake for 40-45 minutes or until a skewer inserted into the centre comes out clean. Set aside in pan to cool.
• Cut cake into slices. Top with yoghurt and raspberries and dust with cocoa powder to serve.

(Source.)

REMINDER...

Fantastic offer not to be missed!

10% off Group Personal Training

(2 people - half hour)

Only $45 for both (usually $50 - Special Offer is 10% off.)

Valid until end of June 2013.

Selected trainers available.

Limited time offer! See reception to book or for more details.

Terms & Conditions

For each PT Easter Special purchased, you have 1 month to use it.

Dolphins Health Precinct reserves the right to allocate which personal trainer. 

Keep Swim Skills Up

BRRR, it’s cold outside, but not at Dolphins. At Dolphins Health Precinct, the pools are heated all year round with the hydro pool sitting at a lovely 33ºC and a lap pool at 29ºC. 

The air temperature is also maintained at a comfortable 26ºC, making swimming the ideal exercise throughout the winter months. 

Learn to swim lessons started on April 15 but children can join in any time throughout the term. 

“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 their progression,” said Sandra Hegarty, Learn to Swim Coordinator at Dolphins Health Precinct. “Continuity of learn to swim lessons plays a crucial part in building the foundations of water safety protection and skill for children.” 

Heart Moves - Low to Moderate Impact Class

Held on the main gym floor this low to moderate impact class uses resistance equipment and cardiovascular equipment for positive health and fitness benefits. Suitable for those with chronic stable health conditions & getting back into exercise.

Heart Moves Plus: For those wanting a bit more from the standard Heart Moves class, this one takes it to the next level.

Duration: 60 minutes

Click here to view the latest timetable.

Learn to Swim - Enrolment for Term 3 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. 

Pumpkin and Creamy Pesto Risotto

Photography by Andrew Young

Ditch the meat, this is a great vegetarian weeknight meal.

Serves: 4

Time to prep: 20 minutes

TIme to cook: 30 minutes

Ingredients

• 600g butternut pumpkin, peeled, seeded, cut into 2cm pieces
• 1 tablespoon olive oil
• 1 litre (4 cups) chicken or vegetable stock
• 1 brown onion, finely chopped
• 1 cup (200g) aborio rice
• 1/2 cup (125ml) dry white wine
• 1/2 cup (125ml) PHILADELPHIA Original Cream For Cooking, a cream alternative

Pesto

• 1 cup loosely packed basil leaves
• 1/4 cup (45g) toasted pinenuts
• 1/4 cup (20g) finely grated parmesan
• 2 garlic cloves, finely chopped
• 1/4 cup (60ml) olive oil

Method

• Preheat oven to 200°C. Line an oven tray with baking paper. Scatter the pumpkin over the tray. Drizzle with half the oil and season with salt and pepper. Bake in preheated oven for 30 minutes or until brown and tender.
• Meanwhile, to make the pesto, place the basil, pinenuts, parmesan and garlic in the bowl of a food processor and process until finely chopped. While the motor is running, gradually add the oil in a thin, steady stream until incorporated. Taste and season with salt and pepper.
• Bring the stock to boil in a saucepan. Reduce heat and keep at a gentle simmer. Heat remaining oil in a heavy-based saucepan over medium heat. Add the onion and cook for 5 minutes or until soft. Add the rice and stir for 2 minutes or until grains appear slightly glassy. Add the wine and cook, stirring continuously with a wooden spoon until the liquid is completely absorbed. Add the stock, a ladleful at a time, stirring continuously, allowing the liquid to be absorbed before adding more. Cook for 20 minutes or until the rice is tender yet firm to the bite and the risotto is creamy. Remove from heat and stir in the PHILLY. Stir to combine. Taste and season with salt and pepper.
• Add the pumpkin and gently stir to combine. Add half the pesto and gently fold through. Spoon among serving bowls. Top with remaining pesto and serve immediately.

(Source.)

REMINDER: Aqua Bootcamp this Saturday (New Class)

NEW CLASS EVERY SATURDAY - 7.30am

Aqua Bootcamp is a high intensity water class designed for the participant that really wants to push them self in a water based fitness class. It’s great for cardio, muscle strengthening, core stability, and improving posture. It’ll help you get fit, lose weight and tone up. Each class is different. Look out for an element of good hearted competitiveness!

Duration: 50 minutes

MATE SEMINAR - optimising health and wellness opportunities for people with medical conditions and/or disabilities

Dolphins Health Precinct is excited to introduce Making Aquatics a Terrific Experience (MATE), an innovative and interactive community seminar aimed at optimising health and wellness opportunities for people with medical conditions and/or disabilities.

The MATE seminar, run by AUSTSWIM (Australasian Council for the Teaching of Swimming and Water Safety), provides participants with the information, skills and confidence to take a person with a medical condition and/or disability to the pool for recreation activities.

The MATE seminar is not about swimming strokes; it is a guide to encouraging and facilitating physical activity in an aquatic environment for people who do not always have the opportunity to participate in aquatic activity.

Why is Aquatic Activity beneficial?

• Promotes sense of well being
• Maximises body function and independence
• Improves mood and increases self-esteem
• Endorses water safety principals
• Provides fitness opportunities for you and your MATE

Who can attend?

• Family Member (Parents, Partners, Friends, Siblings etc)
• Support Person or Carer (Personal attendant, Allied Health Professional, Disability Leader etc)

The MATE Seminar offers

• Comprehensive notes
• Real life scenarios
• Simulation exercises
• Aquatic activities to use in an inclusive setting
• Networking with like-minded people

When / Where

• Saturday 15th June 2013
• 12.30pm - 4.30pm
• Cost: $77.00
• At Dolphins Health Precinct

If you have any questions, or would like to enrol, please call us on 3880 3729.

PT Profile - Chloe

Training & Qualifications

• Certificate III in Fitness
• Certificate IV in Fitness
• KIMAX Certificate
• Ubound Certificate
• Rpm Certificate
• CPR and Senior First Aid
• Punch Fit Certificate
• Junior Soccer Licence

Hi, my name is Chloe Haworth and I’m here to change your life. At 21 years old i have studied both my Certificate III and IV in Fitness and have loved every minute of it. I have been actively involved in many sports throughout my life. Since the age of 3, I competed in Figure Ice-skating which is where I found my love for dance and performing. I took on Jazz, Disco and Rock “n” Roll dancing which is where my love for fitness began, not long after I started playing football (soccer).

Since starting working in the fitness industry I have never looked back and I am always eager and determined to learn more about the industry.

I believe I am a happy, motivating, inspirational trainer with a bubbly personality. Together WE WILL turn your negatitives into POSITIVES. I train in weight loss, toning and general fitness. It is my goal to; guide, educate and motivate my clients to live a healthier lifestyle. Not only for themselves, but for their family. Exercise is an important way of life and should be added into our busy lives whether it is just for half an hour. I will work with you to help you create health and wellness in all aspects of your life.

Not only do I coach clients, I also teach group fitness classes. I love the enjoyment you get out of them and I love seeing the improvements in strength and in fitness!

In seeking happiness for others, you need to find it in yourself. So why not make a healthy decision and get started with personal training, you never know until you’ve tried it!

Personal Training Special

10% off Group Personal Training

(2 people - half hour)

Only $45 for both (usually $50 - Special Offer is 10% off.)

Valid until end June 2013.

Selected trainers available.

Limited time offer! See reception to book or for more details.

Terms & Conditions

For each PT Easter Special purchased, you have 1 month to use it.

Dolphins Health Precinct reserves the right to allocate which personal trainer. 

Indian Spiced Cauliflower Soup

Photography by Andrew Young

Use your favourite curry paste for this moreish soup recipe.

Serves: 4

Time to prep: 15 minutes

Time to cook: 30 minutes

Ingredients

• 2 teaspoons vegetable oil
• 1 brown onion, coarsely chopped
• 2 garlic cloves, crushed
• 1 tablespoon finely grated ginger
• 1 large green chilli, seeded, finely chopped
• 2 tablespoons mild curry paste
• 1 large cauliflower, cut into florets
• 1 large potato, peeled, coarsely chopped
• 1 litre (4 cups) chicken or vegetable stock
• 250ml PHILADELPHIA Light Cream For Cooking, a cream alternative
• 6 sprigs curry leaves
• 2 tablespoons vegetable oil, extra, to shallow fry
• Pappadums, to serve

Method

• Heat the oil in a large frying pan over medium-high heat. Add the onion, garlic, ginger and chilli and cook, stirring, for 5 minutes or until onion softens. Add the curry paste and cook for 1 minute or until aromatic.
• Add the cauliflower, potato and chicken stock and bring to the boil. Reduce heat to low and simmer, stirring occasionally, for 20 minutes or until potato and cauliflower and tender. Remove from heat. Set aside for 5 minutes to cool slightly.
• Transfer cauliflower mixture to the jug of a blender and blend until smooth. Return to saucepan. Place over low heat. Add the PHILLY and stir to combine. Cook for 2 minutes or until heated through. Taste and season with salt and pepper.
• Meanwhile, heat extra oil in a small frying pan over medium heat. Add half the curry leaves and cook for 1 minute or until crisp. Transfer to a plate. Repeat with remaining curry leaves.
• Ladle soup among serving bowls. Top with curry leaves. Serve immediately with pappadums, if desired.

(Source.)

5 Things You Didn't Know About Posture

1. Slouching affects the confidence in your thoughts & ability to do your job.
2. Obesity causes bad posture by forcing the spine out of alignment as it tries to evenly distribute weight.
3. Bad posture can raise blood pressure, courtesy of a direct neural link between neck and muscles and the part of the brain stem responsible for regulating blood pressure.
4. The best position in which to sit at a desk is leaning back about 135 degrees, in order to minimise lower back pain.
5. Scoliosis (curvature of the spine) cannot be caused by bad posture. 

(Source: Lorna Jane)

Top Ride Your Way to Fitness!

Feel the excitement and challenge of the ride with the only cycling program to offer 3 DIFFERENT ride days! Melt the calories with RACE, strengthen your legs and heart with CLIMB then put it all together with FULL DAY. Based on real cycling techniques of mountains and routes, the different, fun and motivating routes will ensure you race to the TOP of your fitness goals with TOP RIDE.

Duration: 45 minutes

Click here to view the latest timetable.

Help Keep Off Extra Kilos

As the days change from scorching hot to cool, there has never been a better time to exercise! Staying motivated in the cooler months is paramount in keeping off those extra kilos that can creep on over the autumn/winter period. With a steady increase in members to Dolphins Health Precinct, we are always thinking of new and exciting ways to get our members involved and take a hands-on approach to facilitating various events, programs and challenges to help them be the best version of themselves. We are often complimented on how welcome our members feel at DHP, from the dedicated staff and the friendly atmosphere. It’s great to see friends catching up for coffee post-workout or the excited faces of new learn to swim students. We strive to ensure DHP is a place where all are welcome and all feel inspired, comfortable and motivated.

Jetty2Jetty Early Bird Special - CLOSES TODAY

REMINDER:

THE EARLY BIRD SPECIAL FINISHES TODAY

It's that time of year again, the Jetty2Jetty, how very exciting!

ONCE again Dolphins Health Precinct will focus on the Jetty 2 Jetty fun run/walk in July. Held on Sunday, July 21, 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.

Anyone wanting to join the DHP team needs to complete a registration form at reception and pay the entry cost and $25 for a DHP Special Memorabilia Jetty2Jetty shirt. Early Bird savings are in place until May 13 so get in quickly.

Chargrilled chicken with cauliflower and chickpea salad

20 minutes is all it takes to create this delicious and tasty meal.

Serves: 4

Ingredients

• 500g cauliflower florets, quartered
• 400g can chickpeas, drained, rinsed
• 2 tbs extra virgin olive oil
• Grated zest and juice of 1 lemon
• 1/2 red onion, finely chopped
• 2 tbs chopped flat-leaf parsley
• Olive oil spray
• 850g chicken tenderloins

Method

• Blanch the cauliflower in a saucepan of boiling salted water for 1-2 minutes until just tender. Drain well and set aside.
• Combine chickpeas, oil, lemon zest and juice, onion and parsley in a bowl. Season, then toss gently to combine.
• Meanwhile, preheat a chargrill pan or frypan over medium-high heat. Lightly spray chicken with oil, then season. In 2 batches, cook the chicken for 3 minutes on each side or until lightly charred and cooked through. Transfer to a plate, cover loosely with foil and keep warm.
• Lightly spray the chargrill with oil and cook the drained cauliflower for 1 minute each side until lightly charred. Transfer to the bowl of salad and toss to combine. Serve with the chicken tenderloins.

(Source.)

Sculpted to Perfection - Elly

MASTER trainer Elly has been in the fitness industry for more than 25 years. Coming from the UK with a dance and gymnastics background, Elly has an extensive background in everything fitness and aquatics. 

Starting off as a lifeguard, then a swim instructor, Elly soon progressed and eventually ran her own swim school for 10 years. When the fitness boom hit London, Elly answered the call and quickly became qualified to teach it all as she continued to gain more skills 

“Boxercise, aerobics, aquacise, circuits, I got qualified in them all,” said Elly. “And when techno gym came into the gyms, that’s when I left the wet side and became a personal trainer. 

In 1995, Elly attended the prestigious London Institute of Pilates, gaining qualifications in mat-based 1, 2, 3 and equipment. Elly now is one of the most sought after Pilates instructors in Queensland. 

“Pilates is all about visualisation,” she said. “You have to use your mind to assist in strengthening your body. “Initially Pilates may seem a little daunting to some, but with practice and perseverance you will become better skilled and stronger each and every time you participate.” 

Last year Elly participated in a natural body building contest. She finished fourth in the INBA pro over 40s novice competition. 

She also ran her own successful strength, fitness and Pilates private studio last year called the Kennel. 

Her new Body Sculpt class includes Pilates, strength, conditioning and promises to be a result proven formula.

REMINDER: 10 Week Jetty2Jetty Training Program Starting Soon

STARTS this Saturday 11th May

This year at Dolphins Health Precinct you can train with champions Lisa MacLean and Marc Vann, both acclaimed athletes, in preparation for this year’s Jetty2Jetty fun run.

It's not to late to secure your place in the DHP 10 Week Training Program - get yourself ready for the Jetty2Jetty!

NEW CLASS - Aqua Bootcamp

NEW CLASS STARTING THIS SATURDAY - 7.30am

Aqua Bootcamp is a high intensity water class designed for the participant that really wants to push them self in a water based fitness class. It’s great for cardio, muscle strengthening, core stability, and improving posture. It’ll help you get fit, lose weight and tone up. Each class is different. Look out for an element of good hearted competitiveness!

Duration: 50 minutes

Relax your mind and invigorate your body with Oxigeno

Relax your mind and invigorate your body with Oxigeno. Much more than another Pilates/Yoga hybrid, Oxigeno takes you back to the basics: Movement – Flow – Breathing. This modern approach will give you increased flexibility, strength, improve your posture and correct muscle or joint imbalances. Release your stress and start moving again with Oxigeno.

Duration: 50 minutes

Classes held: Monday and Thursday at 10.30am

Click here to view the latest timetable.

Salmon Nicoise Salad

Salmon fillets replace the usual canned tuna in this filling and tasty Mediterranean salad.

Servings: 4

Time to prep: 25 minutes

Time to cook: 20 minutes

Ingredients

• 12 (about 650g) baby coliban (chat) potatoes, unpeeled
• 300g green beans, topped
• 4 eggs
• 1 x 280g pkt Tassal Twice-a-week Atlantic Salmon Fillets
• 60ml (1/4 cup) extra virgin olive oil
• 50ml fresh lemon juice
• 2 tsp Dijon mustard
• 1 x 120g pkt baby mesclun
• 2 ripe tomatoes, coarsely chopped
• 1/3 cup fresh dill sprigs
• 65g (1/3 cup) kalamata olives

Method

• Cook the potatoes in a large saucepan of boiling water for 12 minutes or until just tender. Use a slotted spoon to transfer to a clean work surface. Halve.
• Add the beans to the pan and cook for 2-3 minutes or until bright green and tender crisp. Refresh under cold running water. Drain.
• Meanwhile, place the eggs in a small saucepan of cold water. Bring to the boil over high heat. Reduce heat to medium and gently boil, uncovered, stirring occasionally, for 7 minutes. Drain. Cool under cold running water. Peel and halve.
• Cook the salmon in the microwave following packet directions. Flake into large pieces.
• Whisk together the oil, lemon juice and mustard in a jug. Season with salt and pepper.
• Divide the potato, beans, egg, salmon, baby mesclun, tomato, dill and olives evenly among serving bowls. Drizzle over the dressing to serve.

(Source.)

10 Week J2J Training Program

This year at Dolphins Health Precinct you can train with champions Lisa MacLean and Marc Vann, both acclaimed athletes, in preparation for this year’s Jetty2Jetty fun run. 

Both trainers are giving their expertise to those who enrol in this year’s 10-week lead-up program. The program promises to have participants motivated, race prepared and in the best shape possible for this year’s event. 

All participants will attend 10 weekly training sessions, receive running tips along with mentoring by trainers on race strategy and hydration. The program will also include race enrolment.

Asked about this year’s program Marc said: “Our goal is to help gym members complete their first J2J event and help others improve their times. “Last year all members who participated in the program competed in the event on the day, all had fun and obtained a real sense of achievement and many personal bests were set. This year, with the assistance of Lisa, we are definitely going to kick some goals. “The greatest pleasure I get from this program is to watch people change their mindset and gain self-confidence when they realise that they can do this.” 

Marc said that since the event many of last year’s running group had become close friends and joined the triathlon group Marc runs at Dolphins Health Precinct. So far this year they have participated in the Bribie Triathlons series with three of the women gaining series trophies. 

Since last year’s J2J, Marc competed in the Gold Coast 100km cycle, Bryon Bay 1km ocean swim Tangalooma 2.4km ocean swim and managed to win all four Bribie triathlon events, taking out the series undefeated. 

Lisa, an award-winning swim coach, national and state swimmer and triathlete, has been involved in swimming all her life and now completes in triathlons and long ocean swims. Lisa is a dedicated swim coach and a formidable competitor. She can and will motivate all from her youngest non-swimmer to a non-runner.

Jetty2Jetty - Early Bird Special!

It's that time of year again, the Jetty2Jetty, how very exciting!

ONCE again Dolphins Health Precinct will focus on the Jetty 2 Jetty fun run/walk in July. Held on Sunday, July 21, 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.

Anyone wanting to join the DHP team needs to complete a registration form at reception and pay the entry cost and $25 for a DHP Special Memorabilia Jetty2Jetty shirt. Early Bird savings are in place until May 13 so get in quickly.

There is also going to be a 10 Week Training Program for the Jetty2Jetty, more information will be on the blog tomorrow.