Tuesday, 22 December 2015

Personal Training Unbeatable Price!


AMAZING January Personal Training Promotion
5 Pack of Personal Training for only $99*

Change the way you live with investing in yourself and taking advantage of this very special offer. Our Personal Trainers have proven results, personalised programs and flexible payment options.

See reception to book your place today!

Monday, 21 December 2015

RAPID BIOSCAN - January 2016



Due to the popularity of the previous BIOSCAN event we had, we are pleased to announce we have booked RAPID BIOSCAN to return January 16th and February 20th!

RAPID BIOSCAN uses a medical grade Inbody230 machine to provide a full and detailed analysis of each part of your body’s:
  • Body Fat Percentage
  • Muscle Mass
  • Body Water
  • BMI (body mass index)
  • Muscular Development

Date: 16th January 
Time: 8.00am - 10.00am
Location: Dolphins Health Precinct
Cost: $20

Booking and payment is recommended as we only have limited time slots available. Walk-ins on the day will be available if time permits.

Bookings through Dolphins Health Precinct Reception.

Friday, 18 December 2015

Healthy Christmas Entree: Prawns & Asparagus with Basil Aioli


Barbecued prawns are a healthy favourite for an Aussie Chrissy lunch, and taste great when topped with a zesty creamy dressing.

Serves: 10
Time to prep: 20 minutes
Time to cook: 10 minutes

Equipment
  • You'll need to soak 40 bamboo skewers in water for 15 minutes.
Ingredients
  • 1.5kg (about 40) medium green prawns, peeled leaving tails intact, deveined
  • 5 bunches asparagus, woody ends trimmed
  • 2 lemons, rind finely grated, juiced
  • 1 tablespoon olive oil
  • Olive oil spray
  • Small basil leaves, to serve
Basil aioli
  • 170g (2/3 cup) 97 per cent fat-free mayonnaise
  • 2 teaspoons fresh lemon juice
  • 2 garlic cloves, crushed
  • 2 tablespoons chopped fresh basil

Method
  • Place the prawns and asparagus in separate shallow glass or ceramic dishes. Whisk together the lemon rind, lemon juice and oil in a jug. Season with pepper. Divide among the dishes. Toss to coat. Cover and place in the fridge for 1-4 hours to marinate.
  • Meanwhile, to make the basil aioli, combine the mayonnaise, lemon juice, garlic and basil in a bowl. Season with pepper. For a thinner consistency, if desired, gradually add 1-2 tablespoons cold water, whisking until smooth and well combined.
  • Drain the prawns. Thread, tail-end first, onto the skewers.
  • Drain the asparagus. Preheat a chargrill or barbecue grill on high. Spray the prawns and asparagus with olive oil spray to lightly grease. Cook the prawns and asparagus on grill, turning once, for 5-6 minutes or until the prawns change colour and the asparagus is bright green and tender crisp.
  • Divide the asparagus and prawn skewers among serving plates. Season with pepper. Drizzle over the basil aioli and top with the basil leaves to serve.

Wednesday, 16 December 2015

Christmas Hours for Aquatic, Fitness Centre & Creche


Please see the above trading hours for the Christmas
and New Year period. 

Group Fitness classes will continue until midday on 24 December 2015 and return to normal 4 January 2016.

Balance Mind + Body Studio will be closed from 21 December 2015.

If you have any questions, please feel free to ask our friendly staff at Reception.

Monday, 14 December 2015

Book for Learn to Swim INTENSIVE WEEK Jan 2016


Dinky Dolphins Learn to Swim
   INTENSIVE Week  
11 - 15 January 2016

Intensives are great if your child is trying to gain a particular skill, go up a level, get over a fear or get to know a new instructor/environment.

Get your little ones prepared for Summer!

Cost:
5 Days: $65
3 Days: $40.50

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

Friday, 11 December 2015

Healthy Christmas Berry Trifle


Sorted out your Christmas dessert yet? You can't go past this healthy take on the traditional trifle!

Serves: 10
Time to prep: 20 minutes
Time to cook: 5 minutes

Ingredients
  • 200g (about 16) savoiardi (sponge finger biscuits)
  • 2 x 9g pkts Aeroplane JellyLite raspberry-flavoured low-joule jelly crystals
  • 1 teaspoon rosewater essence
  • 80g unsalted pistachio kernels
  • 4 x 150g ctns Fruche Vanilla Creme 99 per cent fat-free fromage frais
  • 500g fresh or thawed frozen mixed summer fruit (such as strawberries, raspberries, blueberries or cherries)
  • 2 teaspoons icing sugar mixture

Method
  • Break the biscuits into large pieces. Arrange over the base of a 2L (8-cup) capacity serving dish.
  • Prepare the jelly following packet directions. Stir in the rosewater essence. Carefully pour the jelly mixture over the biscuits. Cover with plastic wrap and place in the fridge for 4 hours or until the jelly is set.
  • Meanwhile, place the pistachios in a frying pan over medium heat. Cook, stirring, for 3-5 minutes or until lightly toasted. Set aside to cool slightly. Coarsely chop.
  • Spoon the fromage frais over the jelly. Top with the mixed summer fruit.
  • Sprinkle with pistachios and dust with icing sugar to serve.

Wednesday, 9 December 2015

REMINDER: Book for School Holiday Activity!!


Children’s Christmas

Cooking Class
Wednesday 16th December • 9.30am - 11.30am
Making fun edible Christmas treats for all to enjoy!
Book fast to receive a free take apron to KEEP!
Ticket Price: $6.00

followed by...


DHP Aussie
Christmas BBQ
Wednesday 16th December • 12.00Pm
For all Members to enjoy... Bring your Christmas cheer and join us
for a scrumptious Aussie BBQ and end the year with a bang!
FREE Event!

Book early for the kids Xmas activity
as spaces are limited

Monday, 7 December 2015

Learn to Swim - Term 1 2016



  Dolphins Learn to Swim enrolments  
  open now...  

Term 1 2016 starts: Jan 18 (10 week term)
Cost: $150*

  WIN!  
Pay your full Term 1, 2016 fees upfront
to go into the draw to win Term 2, 2016 for FREE!

About Dolphins Learn to Swim:
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. 

Click here for more information on Dolphins Learn to Swim or contact Dolphins Health Precinct reception.

Friday, 4 December 2015

Mint & Piri Piri Chicken Skewers


This easy and tasty recipe is perfect to whip-up on those hot Summer days!

Serves: 4
Time to prep: 15 minutes
Time to cook: 10 minutes

Ingredients
  • 1/3 cup coarsely chopped fresh mint
  • 3 teaspoons piri piri seasoning
  • 2 garlic cloves, crushed
  • 12 (about 500g) chicken tenderloins
  • Olive oil, to grease
  • Low-fat natural yoghurt, to serve
Method
  • Combine the mint, piri piri seasoning and garlic in a large bowl. Add the chicken and toss until well coated.
  • Thread the chicken onto the skewers. Heat a large non-stick frying pan over medium-high heat. Brush the pan with oil to lightly grease. Add half the chicken skewers and cook for 3-4 minutes each side or until golden brown and cooked through. Transfer chicken skewers to a heatproof plate and cover with foil to keep warm. Repeat with the remaining chicken skewers.
  • Arrange the mint & piri piri chicken skewers on a large serving platter. Serve immediately with yoghurt and the carrot & radish salad.

Monday, 30 November 2015

Do I Need to Be Skinny to Look Toned?


 Want to achieve that 'shredded' look? It usually requires an increase in muscle mass and a descrease in body fat. 

Increased muscle mass (i.e. size, width and volume of your muscle fibres) will help your muscles become more visible beneath body fat; however, significant mass is not always necessary for improved tone.

According to exercise scientist Johann Ruys, “Muscle mass increase is generally associated with an increase in tone, but an increase in tone is not necessarily associated with a major increase in size."

 How to achieve that 'shredded' look 
To achieve the 'shredded' look of a figure model, increased muscle mass is generally required – more so than for the taut, slender lines of a bikini model. However, the acquisition of either body would usually require a decrease in body fat.

"Less body fat will increase the 'visible effect' of tone," says Ruys. "But tone can improve your shape, even with body fat."

Figure competitors sport around five to 10 per cent body fat for a competition, but it's certainly not kept that low all year round. This means that even for the most muscled individual, sculpted abs (or indeed a sculpted aesthetic) is not always a reality.

Alexa Towersey, personal trainer and co-founder of the Creating Curves program – a program based on her experience training models and Miss Universe competitors – says "The training you do in the gym creates the muscle tone or muscle mass, and the correct nutrition allows you to get lean enough to show it off at its full potential.

If you're looking for clear muscle definition, you need to lose the subcutaneous, or surface, fat. It's true when they say, 'abs are made in the gym and revealed in the kitchen'."

Friday, 27 November 2015

Barbecued Salmon with Fennel, Orange & Chickpeas


Serve barbecued salmon with rocket, fennel and chickpeas - everyone will be asking for more!

Serves: 4
Time to prep: 15 minutes
Time to cook: 2 minutes

Ingredients
  • 2 oranges, peeled
  • 1 fennel bulb, trimmed, very thinly sliced
  • 1 x 400g can Edgell Salt-Reduced Chickpeas, rinsed, drained
  • 1/2 red onion, thinly sliced
  • 1/3 cup fresh continental parsley leaves
  • 2 tablespoons chopped fresh dill
  • 1 large (about 375g) skinless salmon fillet, pin boned
  • Olive oil spray
  • 50g baby rocket leaves
  • Lemon wedges, to serve

Method
  • Holding 1 orange over a large bowl to catch any juice, use a sharp knife to cut along either side of the white membrane to remove the segments. Add to the bowl. Use your hands to squeeze the juice from the remaining flesh. Repeat with remaining orange.
  • Add the fennel, chickpeas, onion, parsley and dill to the bowl. Season with pepper. Toss to combine.
  • Preheat a barbecue flat plate or chargrill on high. Cut salmon lengthways into 8 slices. Spray lightly with olive oil spray and season with pepper. Cook on barbecue for 1 minute each side for medium or until cooked to your liking. Flake into bite-sized pieces. Add salmon and rocket to the orange mixture and toss to combine. Divide among serving dishes and serve with lemon wedges.

Wednesday, 25 November 2015

School Holiday Activity & Aussie BBQ!


Children’s Christmas
Cooking Class
Wednesday 16th December • 9.30am - 11.30am
Making fun edible Christmas treats for all to enjoy!
Book fast to receive a free take apron to KEEP!
Ticket Price: $6.00

followed by...


DHP Aussie
Christmas BBQ
Wednesday 16th December • 12.00Pm
For all Members to enjoy... Bring your Christmas cheer and join us
for a scrumptious Aussie BBQ and end the year with a bang!
FREE Event!

Book early for the kids Xmas activity
as spaces are limited

Monday, 23 November 2015

4 Reasons You're Not Shedding Those Last Few Kilos


Struggling to lose those last few kilos? Here are some common weight loss saboteurs that might be getting in your way.

1. Liquid energy
Less filling and easy to over-consume. Smoothies and juices may seem like healthy options, but can be packed with sugar and kilojoules. Cut back on sweetened beverages. Think carefully about long-term alcohol habits and drink less.

2. Portion size
Eat slowly and use smaller plates. 

3. Mindless eating
We live in a culture of plenty, and food is easily available. Keep snacks out of sight to avoid temptation and overeating.

4. Inadequate protein
Inadequate fibre and/or protein can lead to overeating. Both these nutrients are filling and should be included at every meal. Protein is important also for maintenance of muscle mass.

So how can we stay on track?
Think about your core values and what you want out of life. What brings you happiness? Perhaps you rank health as a high priority and want to feel good and have more energy? Now look at small steps you can take to live in line with these values. 

Find something that suits you. Hate the gym? Then don't force yourself to go. Instead find something you enjoy (maybe yoga, bushwalking, pole dancing or underwater hockey is more your style?). If you indulge in fitness pursuits that you value and enjoy, you will be happier and more motivated. 

Be open to change. Just because running half marathons worked for you five years ago, doesn't mean that running is still the best option for you now. Listen to the needs of your body and switch to a new fitness routine if necessary.

Have realistic expectations. If you weigh under 100 kg then it’s not safe or realistic to try losing more than 0.5 kg per week. If you weigh between 100 to 150kg, then one kg per week is achievable, and if over 150 kg, then two kg per week is considered healthy.

Friday, 20 November 2015

Layered Springtime Salad Recipe


A fun way to serve a layered springtime salad for breakfast or brunch.

Serves: 4
Time to prep: 15 minutes
Time to cook: 8 minutes

Ingredients
  • 1/2 cup (100g) quinoa, cooked to packet instructions
  • 2 tbs olive oil
  • 3 tomatoes, seeds removed, chopped
  • 1 Lebanese cucumber, peeled, seeds removed, chopped
  • 1 avocado, chopped
  • 1 cup flat-leaf parsley leaves, chopped
  • 1 tbs lemon juice
  • 100g baby spinach, shredded
  • 2 tbs dukkah
  • 2 eggs, soft-boiled, peeled, halved
Dressing
  • 1/4 cup (60ml) olive oil
  • 100ml orange juice
  • 2 tsp Dijon mustard

Method
  • For dressing, whisk ingredients together. Season and set aside. Combine the quinoa with oil, then season. In a second bowl, combine the tomato and cucumber, then in a third bowl, toss the avocado with the parsley and lemon juice, then season.
  • To serve, divide spinach among four 300ml jars. Top with a layer of quinoa, then tomato mixture and avocado mixture. Sprinkle with dressing and dukkah, then top each jar with half an egg.

Wednesday, 18 November 2015

NEW Classes

With the success of another of our energetic Group Fitness Launches on the weekend, why not come in and try out one of our new classes:


Back pain is due to our daily work, repetitive activity, poor posture or injury. It radiates pain to the legs, shoulders, neck and arms affecting the way we feel and function. Strengthen and stretch your way to a healthier back.




Nothing ages you like your posture. Weights training improves posture, bone density and increases metabolism. “Improve with age” with this amazing weights class for over 55’s.







An integration of mobility, strength and dynamic stability in all planes of movement. Functional Core addresses posture, movement and body alignment from the ground up, both on and off the mat. This class will promote overall health and strength.

Monday, 16 November 2015

How to Set the Correct Weight Loss Goal


Want to lose weight? First up, grab the measuring tape and do some calculations!

If you choose an unrealistic number your chances of sucess dwindle and your changes of feeling like you've failed your weight loss goals dramatically increase. So rather than choosing digits at random, grab the measuring tape and do some calculations.

Start small

"The first thing to say is that if you are very overweight, success should not be judged on meeting some idealistic goal weight," says practising dietitian and nutritionist Dr Joanna McMillan.

"By losing only seven per cent of your body weight, you dramatically reduce your risk of type 2 diabetes, heart disease and other chronic diseases associated with being overweight.

"Small, achievable goals are much more inspiring. Once you get there, you can always make another, but setting the bar too high often ends up being demoralising."

Monitor progress

She suggests using measurements to monitor progress and setting goals other than weight.

"Ideal weight ranges use BMI and that has inherent problems," the Sydney based expert explains.

"It doesn't assess how much muscle and body fat you have. A better measure is your waist measurement. Low risk for women is a waist less than 80 cm, and they are at substantial risk if over 88 cm. For men, those cut-offs are 94 cm and 102 cm."

Those last few kilos...

Also consider why you want to lose weight. And do you actually need to? Those last two or three kilos may never fall off if you are already at the right weight for your body. Maybe you have plateaued for a reason.

"A good way to determine this is to shift your mindset from weight to health," Lewis says.

"Examine your habits and make personal and permanent changes to what and why you eat for reasons of health and let weight loss happen if it's right for you – how liberating!"

Friday, 13 November 2015

Low-fat Sesame Chicken with Lime and Pepper Wedges


This healthy recipe is a new-age version of nuggets and chips without having to worry about fat or kilojoules.

Serves: 4
Time to prep: 20 minutes
Time to cook: 55 minutes

Ingredients
  • 2 large (1kg) sweet potatoes, scrubbed, cut into wedges
  • Canola oil cooking spray
  • 1 teaspoon finely grated lime rind
  • 1/3 cup sesame seeds
  • 500g chicken tenderloins
  • 1 tablespoon rice bran oil
  • 1/4 cup reduced-salt soy sauce
  • 2 tablespoons lime juice
  • 1/4 teaspoon wasabi paste
  • 100g baby salad leaves

Method
  • Preheat oven to 200°C/180°C fan-forced. Lightly grease a large baking tray. Place sweet potato on prepared tray. Season with salt and pepper. Spray with oil. Bake for 40 minutes or until golden and crisp. Remove from oven. Sprinkle evenly with lime rind.
  • Place sesame seeds on a large plate. Season chicken with salt and pepper. Coat chicken evenly in sesame seeds.
  • Heat oil in a large non-stick frying pan over medium heat. Cook chicken, in two batches, for 3 to 4 minutes each side or until golden and cooked through. Transfer to a plate lined with paper towel.
  • Whisk soy sauce, lime juice and wasabi together in a small bowl. Place salad leaves in a large bowl. Drizzle over dressing. Toss to combine. Serve chicken with sweet potato wedges and salad leaves.

Wednesday, 11 November 2015

New Timetable, New Classes AND New Sunday Opening Time!!



We are excited to announce the launch of our new timetable which will take affect from SUNDAY 15th November (after our fabulous choreography launch day on Saturday 14th November!).

The timetable sees the addition of 3 new classes:


Back pain is due to our daily work, repetitive activity, poor posture or injury. It radiates pain to the legs, shoulders, neck and arms affecting the way we feel and function. Strengthen and stretch your way to a healthier back.



Nothing ages you like your posture. Weights training improves posture, bone density and increases metabolism. “Improve with age” with this amazing weights class for over 55’s.




An integration of mobility, strength and dynamic stability in all planes of movement. Functional Core addresses posture, movement and body alignment from the ground up, both on and off the mat. This class will promote overall health and strength.

_______________________________________________________

New SUNDAY OPENING TIME


To coincide with the addition of Yoga to Sunday Mornings, we are opening from 7am on Sundays starting 15th November!

Monday, 9 November 2015

SUPERHERO Launch Reminder - Sat 14th


Group Fitness SUPERHERO
Choreography Launch
  Saturday 14th November  

Superheroes aren’t born, they’re TRAINED.
Come and see what we've got for you!!

Come down to Dolphins Health Precinct November 14th for our Group Fitness Launch Party! We will have 4 classes to showcase in our Group Fitness Room, including HIIT, designed to push your limits and get performing like an athlete! 7am HIIT, 7.30am KO Boxing, 8.30am Definition and at 9.30am we have Steppin Up!

Along with new inspiring Fitness Classes, we will have an awesome rock climbing wall - Scale the wall in true Superhero Style! Topped off with a jumping castle for the kids plus great Prizes and Membership Promotions on the day.

Scale the SUPERHERO Rock Climbing Wall!!

----> We will be having prizes for the BEST DRESSED Superhero - so dress to impress!

Don’t miss out, register for your free class now on 3880 3729. Available to Members and Non-Members. See you at the SUPERHERO PARTY!

Friday, 6 November 2015

Barbecue Chicken With Carrot-Zucchini Slaw


For a balanced and tasty family meal, try this barbecue chicken and carrot-zucchini slaw recipe.

Serves: 4
Time to prep: 10 minutes
Time to cook: 30 minutes

Ingredients
  • 2 teaspoons olive oil, plus 1 tablespoon extra
  • 1/4 small-medium brown onion, finely chopped
  • 1 clove garlic, finely chopped
  • 1/2 cup Cornwall's cider vinegar
  • 1/2 cup Coles Brand tomato sauce squeezy
  • 1/3 cup water
  • 2 tablespoon Coles Brand brown sugar
  • 1 1/2 teaspoons Coles Brand worcestershire sauce
  • 1 1/2 teaspoons Coles Brand dijon mustard
  • 1/4 teaspoon sea salt
  • 1/8 teaspoon freshly ground black pepper
  • Pinch of Coles Brand cayenne pepper
  • 400g (about 2 small-medium) chicken breast fillets, each sliced through the centre lengthways into 2
Carrot-Zucchini Slaw
  • 1/4 cup Coles Brand whole egg mayonnaise
  • 3 teaspoons Cornwall’s cider vinegar

  • 1 medium (180g) zucchini, cut into thin matchstick-size strips
  • 2 medium carrots (200g total), cut into thin matchstick-size strips
  • 1/2 medium red onion, very thinly sliced
  • 1/4 bunch fresh coriander, leaves and stems separated, leaves coarsely chopped

Method
  • In a small heavy saucepan, heat 2 teaspoons of the oil over medium heat. Add the onion and cook, stirring often, for 4 mins, or until tender. Stir in the garlic and cook for 1 min or until garlic is tender.
  • Stir in the vinegar, tomato sauce, water, sugar, Worcestershire sauce, mustard, salt, black pepper and cayenne. Bring to a simmer over high heat. Reduce heat to medium-low and simmer uncovered, stirring often, for 15 mins or until the sauce reduces and thickens slightly. Remove from heat. Reserve 1/4 cup sauce for basting. (See Note.)
  • Heat the barbecue on medium-high. Coat chicken with remaining tablespoon oil and season with salt and pepper. Place chicken on the grill, close the hood for hooded barbecues, and cook chicken, basting occasionally with reserved 1/4 cup barbecue sauce, for 2-3 mins each side or until cooked through and slightly charred on the outside but still juicy.
  • Meanwhile, in a small bowl, whisk the mayonnaise and vinegar to blend. Season.
  • Using your hands, gently toss the zucchini, carrots, onion and coriander leaves and stems in a large bowl to combine. Toss the slaw with enough dressing to coat. Season to taste with salt and pepper.
  • Transfer the chicken and slaw to plates. Serve with remaining barbecue sauce.

Wednesday, 4 November 2015

PregBodies Class Starts this Saturday!


Balance Mind + Body Studio have a new PregBodies class starting November 7th which has received overwhelming interest so far.

For those looking for all the details, please see below:

• Up to 3 classes per week
• Increase Strength and Flexibility
• Relieve back & Shoulder pain
• Prevent Pregnancy Aliments
• And Sleep better…!

Classes will be held on the following days/times:
• Monday - 8.30am - 9.30am
• Wednesday - 7.00pm - 8.00pm
• Saturday - 8.00am - 9.00am

Prices are as follows for a 7 week block starting November 7th:
• 3 sessions per week - $315
• 2 sessions per week - $224

For more information or to book, please call 3880 3729.

Monday, 2 November 2015

Refer a Friend & Both Get 4 Weeks Free*!


Refer a Friend Promotion
continues for November!!

REFER A FRIEND for a VERY limited time and if they join DHP as a Member,
you and your friend both get 4 weeks FREE* Membership!! 

*For more info and T&C's, please see Reception.

Friday, 30 October 2015

The breakfast bowl you'll want to eat every morning!


Coconut, Fig + Cinnamon Toasted Muesli (with coconut, rhubarb and strawberry compote).

They don’t call breakfast the most important meal of the day for no reason, do they? So to start your day the right way, give your body the nourishment it deserves. This ridiculously yummy breakfast bowl (compliments of H2Coco) is a cinch to make and will ensure you’re prepped and ready for the week ahead — no more excuses!

Ingredients

Coconut and Cinnamon Toasted Muesli
  • 200g coconut oil like H2coco Organic Virgin Coconut Oil
  • 150g honey
  • 1tsp ground cinnamon
  • 750g rolled oats
  • 75g toasted pepitas
  • 75g toasted sunflower seeds
  • 50g goji berries
  • 150g toasted shredded coconut
  • 300g dried figs, finely sliced
  • 2tsp ground cinnamon
Coconut, Rhubarb and Strawberry Compote
  • 200g rhubarb, roughly chopped
  • 100g frozen strawberries
  • 2tbs coconut oil
  • 30ml water
  • 2 orange peel strips
  • 1 cinnamon stick 
  • 1⁄2 vanilla bean

Method

  • Pre-heat your oven to 160’C.
  • For the muesli, place the coconut oil, honey and 1 teaspoon of cinnamon into a saucepan and over a medium to low heat. Heat the mixture and stir with a whisk for 3 minutes, until all the ingredients are combined.
  • Divide the oats into two oven trays lined with baking paper and pour over the coconut mixture. Stir through the mix so the each oat is covered in the oil. 
  • Place the trays into the oven and roast the oats for 40 minutes, stirring the oats every 10 minutes.
  • Once the oats are golden brown, take them out of the oven and leave them to cool, making sure you continue stirring the oats every 5 minutes to prevent the oats from sticking together. 
  • Once the oats have cooled completely add the rest of the dry ingredients and give the muesli a good stir.
  • While the oats are toasting, prepare the compote by adding all the ingredients together in a small saucepan. Place the saucepan on the stove over a medium to low heat and cook the mixture down for 10 minutes, or until it has reduced to your desired consistency. Leave the mixture to cool before serving.
  • Serve the muesli with yoghurt, the compote and fresh fruit.

Wednesday, 28 October 2015

Calling all DHP Superhero’s to Launch Day 14th Nov!


Group Fitness SUPERHERO
Choreography Launch
  Saturday 14th November  

Superheroes aren’t born, they’re TRAINED.
Come and see what we've got for you!!

Come down to Dolphins Health Precinct November 14th for our Group Fitness Launch Party! We will have 4 classes to showcase in our Group Fitness Room, including HIIT, designed to push your limits and get performing like an athlete! 7am HIIT, 7.30am KO Boxing, 8.30am Definition and at 9.30am we have Steppin Up!

Along with new inspiring Fitness Classes, we will have an awesome rock climbing wall - Scale the wall in true Superhero Style! Topped off with a jumping castle for the kids plus great Prizes and Membership Promotions on the day.


Scale the SUPERHERO Rock Climbing Wall!!

----> We will be having prizes for the BEST DRESSED Superhero - so dress to impress!

Don’t miss out, register for your free class now on 3880 3729. Available to Members and Non-Members. See you at the SUPERHERO PARTY!

Monday, 26 October 2015

Get Your Entries In for Your Chance to WIN


The iPad Mini Grand Prize draw is fast approaching! Get your entries in before the prize is drawn on 31st October.

  Here's a recap on the competition:  

WIN with the Group Fitness Competition!!
  • Participate in any DHP Group Fitness Class (including Aqua, Spin & Balance Studio) and earn a stamp.
  • Collect 10 stamps on your card to go into the weekly draw to win.

Weekly Prizes are drawn on: 9th, 16th, 23rd & 31st October:
  • Week 1 – Unlimited 2 weeks Balance Mind + Body Studio Pass
  • Week 2 – 2 months FREE DHP Membership 
  • Week 3 – Dolphins Express CafĂ© Voucher
  • Week 4 Grand Prize Draw - iPad Mini

Friday, 23 October 2015

Healthy Dessert: Lorna Jane's Peaches & Cream Slice


A delicious dessert with a clever, healthy twist!

Serves: 12
Time to prep & cook: 60 minutes
You will need: A square baking tin (27cmx27cm), however you can use any shape that suits.

Ingredients
Base
  • 40g almonds
  • 80g almond meal
  • 350g dates
  • 1 tbs coconut oil
  • 1/2 cup desiccated coconut
Peach Layer
  • 100g cashews (soaked overnight)
  • 300g desiccated coconut
  • ½ cup water
  • 2tbs coconut oil
  • 200g preserved peaches **
  • 2 tbs honey
  • 1 vanilla bean pod (alternatively, you can use 1tsp vanilla bean paste)
  • 1 tbs agar agar
Garnish
  • 20g macadamia
  • 20g almonds
  • 20g shaved coconut
  • 20g pumpkin seeds
  • 1 tsp cinnamon
  • 2 tbs honey
* Unrefined Granola was used in this recipe

Method
Base
  • Line cake tin with baking paper.
  • Blend all ingredients for base in food processor until desired texture is reached. Or until you can press mixture together, and it stays.
  • Press into base of cake tin ensuring layer is even and flat and place in freezer.
Garnish
  • Mix all ingredients together in bowl and toast in the oven until light brown.
  • Leave aside to cool.
Peach layer
  • Add cashews, coconut, water, coconut oil, vanilla and honey to a food processor and blend until smooth. Add half the peaches and blend until all combined. Add small amounts of water at a time if the mixture is still too dry.
  • Tear the remaining peaches up and scatter them over the set base.
  • In a saucepan, heat water and agar until dissolved. Slowly pour agar into remaining ingredients with the food processor running.
  • Pour the mixture over the base and peach pieces and smooth down.
  • Sprinkle garnish over the top and lightly press into the slice (this is to keep the nuts from falling off the top).
  • Place in freezer until set, then cut and enjoy!
*You can use store bought preserved peaches (try looking for products with little additives), or you can make your own by removing them from the seed, cutting them in wedges and cooking them in the oven for roughly 15mins (at 180 degrees) or until soft and sweet.