Tiny Tots Month - May

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May is Tiny Tots Month

at Dinky Dolphins Creche!

Every Monday there is an exciting activity for

you and your tot to get involved in, four activities in total. 

Cost is only $20 for all 4 events or $8 per individual event.

Book early to avoid disappointment.

It's not too late! Book NOW for Lisa's Running Program

Need some training tips, running advice, race prep and nutrition advice? We have you covered with our comprehensive 10 week program! Our very own Wonder Woman LISA MACLEAN has put together an impressive 10 Week Jetty2Jetty Running Program. 

When: Training is every Saturday at 7am commencing May 9.

What: Improvements in technique and race times. Nutritional and race preparation advice to enhance performance. Increased fitness.Good understanding of the course.

• 10 Training sessions on the course
• Weekly program

Cost: Only $99 (PLUS: THE FIRST 10 PEOPLE WHO REGISTER will receive race entry into J2J 2015 and also receive an official J2J running singlet!

Gluten Free Anzac Biscuits Recipe

By Teresa Cutter - The Healthy Chef

Ok you asked for it ! So here they are – gluten free Anzac biscuits. The perfect cookie for gluten free diets that will satisfy that sweet cookie craving, it’s hard to stop at one. The almonds are packed with protein and add a lovely sweetness, and I’ve added macadamia nut oil which gives a delicious buttery flavour to the whole biscuit and marries perfectly with honey and coconut. These cookies keep for about 4 – 5 days and make the perfect snack if you’re craving something sweet and healthy.

What’s great about them

This yummy biscuit is packed with protein and antioxidants that will help nourish your body. These tasty biscuits help boost your metabolism, repair muscle and help stabilise blood sugar levels. Almonds are anti-inflammatory for the body and are high in vitamin E, an antioxidant that can help fight off free radicals for a healthy immune system. They are also a great source of potassium – a mineral necessary for nerve transmission and the contraction of all muscles including the heart. Macadamia nut oil contains a potent bundle of heart protective nutrients: healthy fatty acids (plant omega-3s and mono-unsaturates), plant sterols, dietary fibre and antioxidants like vitamin E and manganese. This combination of nutrients can help slow ageing and support cardiovascular health.

Ingredients

• 1 cup (100 g) almond meal (ground almonds)
• 1 cup (100 g) flaked almonds
• 1 cup (75 g) organic desiccated coconut (see notes)
• 1/4 (80 g) cup raw honey or organic maple syrup
• 1/4 cup (60 ml) macadamia nut oil or olive oil
• 1/2 teaspoon bicarb soda (baking soda)
• 1 – 2 tablespoons water

Method

• Combine almond meal, flaked almonds and coconut.
• Combine honey and oil into a small pot and heat gently.
• Mix the bicarb and water then pour into the honey pot and mix until it starts to froth.
• Pour the wet mix into the dry nut ingredients and mix through until combined. Add a little water if needed to combine which will help them stick together.
• Form into 22 cookies
• Bake in a low pre heated oven 120 C (248 F) for about 30 minutes until golden.
• Cool and enjoy.

(Source).

BE QUICK - Early Bird Pricing Ending SOON!

Are you ready to join the DHP Jetty2Jetty Team for 2015?

Register at DHP Reception before the end of April to receive discounted entry into the race.

Challenge yourself on one of Queensland's most scenic courses along the Redcliffe waterfront. Races include the Moreton Bay Regional Council Half Marathon, JT Press 10km, Redcliffe Dolphins 5km & Belvedere Hotel 3km.

Race day is Sunday 19 July.

For further information regarding the race visit (www.j2j.com.au)

_______________________________________________

Need some training tips, running advice, race prep and nutrition advice? We have you covered with our comprehensive 10 week program! Our very own Wonder Woman LISA MACLEAN has put together an impressive 10 Week Jetty2Jetty Running Program. 

When: Training is every Saturday at 7am commencing May 9.

What: Improvements in technique and race times. Nutritional and race preparation advice to enhance performance. Increased fitness.Good understanding of the course.

• 10 Training sessions on the course
• Weekly program

Cost: Only $99 (PLUS: THE FIRST 10 PEOPLE WHO REGISTER will receive race entry into J2J 2015 and also receive an official J2J running singlet!

How Much Should Your Workout Hurt?

Pain can indicate progress, or problems. Here’s how you gauge discomfort.

Differentiating between the usual “I just worked out really hard” pains and the more worrisome, “I think I might’ve hurt myself” ones can be difficult, especially when you’re trying to push yourself towards progress.

There’s a pain of injury and a pain of adaptation — one is bad and the other is good. To know the difference, read on.

THE GOOD KIND

Comeback aches: You might be doing an activity perfectly, but if you haven’t something like high-intensity cardio in a while, it is normal for your body to ache a bit during and after your session.

Immediate aftershock: When you perform an activity pain free, and then feel really sore afterwards, in the muscles you were training, that’s a good sign. Some discomfort after properly executed exercise means that your body is adapting to become more fit.

(Perfectly normal) soreness: Your soreness could last anywhere from two to four days post-workout. Rather than stopping all movement and letting the pain take over during that time, it is recommended that you should work through it and keep your muscles moving.

THE BAD KIND

Biomechanical error: If you don’t have any pain prior to your activity, and then you experience pain while you’re performing a particular movement, you should stop and take a step back and have a trainer evaluate your form and technique.

Interconnected injuries: Any chronic, pre-existing pain in your back, hips or knees might rear its ugly head in other parts of your body. For example, an ankle issue will probably create knee issues.

It’s important to make those connections so that you can avoid misdiagnosis and focus your treatment appropriately. Your personal trainer and physiotherapist can work together in providing your recovery and fitness goals.

Localised pain: If you’re experiencing localised pain during or after strength training, it’s a red flag for you to stop and seek assistance. 

Acute, out-of-nowhere aches: Any sharp, stabbing, traumatic, and/or sudden pains during any kind of workout should be checked out immediately.

The overdoing-it variety: After your two-to-four day recovery period, if the pain lingers into your next attempted exercise session, you might be overtraining or not recovering adequately enough between workouts

For more information, seek professional help through Dolphins Health Precinct Personal Training Department.

Chicken and Chorizo Minestrone Recipe

Packed full of goodness, this chicken and chorizo minestrone soup is a delicious hearty meal the family will love!

Serves: 4

Time to prep: 15 minutes

Time to cook: 30 minutes

Ingredients

• 1 chorizo sausage, finely chopped
• 1 brown onion, finely chopped
• 1 carrot, peeled, finely chopped
• 2 celery sticks, finely chopped
• 1 zucchini, ends trimmed, finely chopped
• 2 garlic cloves, crushed
• 400g can diced tomatoes
• 2 cups (500ml) chicken stock
• 1 large (about 220g) Coles RSPCA Approved Chicken Breast Fillet
• 1/2 cup (110g) risoni pasta
• 40g spinach leaves, finely shredded
• Lemon zest, to serve
• Flat-leaf parsley leaves, to serve
• Crusty bread, to serve

Method

• Heat a large saucepan over high heat. Add the chorizo and cook, stirring, for 5 mins or until browned. Use a slotted spoon to transfer to a plate.
• Add the onion, carrot, celery, zucchini and garlic to the pan and cook, stirring, for 5 mins or until onion softens. Return the chorizo to the pan. Add the tomato, stock and chicken breast. Bring to the boil. Reduce heat to medium-low and cook, stirring occasionally, for 10 mins or until chicken is cooked through. Transfer the chicken to a plate and coarsely shred.
• Add the pasta and shredded chicken to the soup. Cook, stirring occasionally, for 6-7 mins or until pasta is tender. Remove from heat. Stir in the spinach and season with salt and pepper.
• Ladle soup among serving bowls. Sprinkle with lemon zest and parsley and serve with crusty bread.

(Source).

Updated Lap Lane Availability

We have many exciting things happening in the Aquatic Centre Pool at different times of the day. As it is a shared zone, we have created the above table to show the availability so our Members are better able to prepare their swimming regimes. If you have any questions, please don't hesitate to contact Dolphins Health Precinct Reception.

NEW CLASS - Ball & Band Pilates

New Ball & Band Pilates Class was launched today at Balance Mind + Body Studio Redcliffe.

The class is held every Monday at 9.30am and is suitable for all fitness levels.

The class incorporates resistance bands for strength, muscle isolation and stretching and fit balls for balance, working larger muscle groups and core work. The mix of both the resistance bands and the fit balls ensures a diverse full body workout without any heavy lifting. As the class is based around the grounded Pilates principles, the focus of this class is strength, flexibility and creating and maintaining a solid core.

Class sizes are kept small and personal with an emphasis on personal development.

• Click here for current pricing and here for the timetable.
• For information on other innovative classes, click here.

Barley and Raw Veg Power Salad Recipe

Try this delicious power salad. Raw cauliflower, when processed, soaks up the dressing and all the lovely flavours.

Ingredients

• 150g (2/3 cup) pearl barley
• 2 oranges, peeled
• 1 lemon, rind finely grated, juiced
• 1 tablespoon extra virgin olive oil
• 2 teaspoons maple syrup
• 250g cauliflower florets
• 1 small zucchini, finely chopped
• 2 celery sticks, thinly sliced
• 2 green shallots, thinly sliced
• 280g mixed carrots, peeled, coarsely grated
• 50g (1/3 cup) dried cranberries
• 1/2 cup fresh mint (firmly packed), chopped
• 1/2 cup fresh coriander leaves (firmly packed), chopped
• 2 tablespoons toasted pine nuts
• 200g pkt reduced-fat feta, quartered
• Extra virgin olive oil, extra, to drizzle
• Fresh mint, extra, to serve
• Coriander leaves, extra, to serve

Method

• Place barley in a saucepan. Cover with cold water. Bring to the boil over high heat. Reduce heat to medium. Simmer, stirring occasionally, for 30-35 minutes or until tender. Drain. Refresh under cold running water. Pat dry with paper towel. Place in a bowl.
• Holding each orange over a bowl to catch any juice, cut along either side of the white membranes to remove orange segments. Reserve juice. Combine orange juice, lemon juice, oil and maple syrup in a bowl and season.
• Process cauliflower until finely chopped. Add cauliflower and zucchini to juice mixture. Set aside for 5 minutes to develop the flavours.
• Add orange segments, lemon rind, celery, shallot, carrot, cranberries, zucchini mixture and 3/4 of the herbs to the barley. Season. Toss to combine. Divide among bowls. Sprinkle with pine nuts. Top with feta. Sprinkle with remaining herbs. Drizzle with extra oil and sprinkle with extra herbs.

(Source).

Jetty2Jetty & Lisa's Running Program!

Are you ready to join the DHP Jetty2Jetty Team for 2015?

Register at DHP Reception before the end of April to receive discounted entry into the race.

Challenge yourself on one of Queensland's most scenic courses along the Redcliffe waterfront. Races include the Moreton Bay Regional Council Half Marathon, JT Press 10km, Redcliffe Dolphins 5km & Belvedere Hotel 3km.

Race day is Sunday 19 July.

For further information regarding the race visit (www.j2j.com.au)

_______________________________________________

Need some training tips, running advice, race prep and nutrition advice? We have you covered with our comprehensive 10 week program! Our very own Wonder Woman LISA MACLEAN has put together an impressive 10 Week Jetty2Jetty Running Program. 

When: Training is every Saturday at 7am commencing May 9.

What: Improvements in technique and race times. Nutritional and race preparation advice to enhance performance. Increased fitness.Good understanding of the course.

• 10 Training sessions on the course
• Weekly program

Cost: Only $99 (PLUS: THE FIRST 10 PEOPLE WHO REGISTER will receive race entry into J2J 2015 and also receive an official J2J running singlet!

_________________________________________

MY THOUGHTS/TIPS ON RUNNING

By Lisa Maclean

For some of you I will have your attention for most of you, you have already switched off! When I ask people to come for a run with me the response I hear is “I can't run” “Why??” I ask… With that question I hear many many excuses. 

I think the word running for most people means HARD… What about the word Light Jog? Now I have your attention… Running/Jogging is like anything in life, you just need to start somewhere and keep “chipping away” at it. The feeling you get when you start reaching new boundaries with running is unbelievable and I always hear “I didn't know I could even do that!” Ahhhhh music to my ears, people achieving goals and stepping outside their comfort zone (even if it's only for 1 minute).

So if your running shoes are dusty then it's a perfect time for you to clean off the cobwebs and start at the beginning. It's the perfect time of the year with the Jetty2Jetty around the corner, the weather is cooling down to run outside or even hit the treadmill at the gym by yourself or grab a friend to join you. 

My advice for beginners is just one foot at a time and my motto is “your race your rules” go at your own pace and you will be amazed. Before you know it you will be asking for a running program and reaching for the Jetty2Jetty goal you have always wanted to achieve. 

So now you have your shoes and you are itching to get amongst it, what about the fact that “I can't breathe when I run?” Which is another reason why running shoes stay dusty, Well… here are some of my hints that actually work: 

• Keep your mouth open. Your mouth is wider than your nostrils, allowing you to take deeper breaths of air. Allow air to enter through both your mouth and your nose. 
• Find a breathing pattern. Try coordinating your breath with your footsteps. For example, breathe in every other time you take a step with your left foot, and breathe out every other time you take a step with your right foot. This will help you breathe more consistently throughout your run. (Experiment with different breathing patterns to find the right one for you. It will depend on how fast you are running.) 
• Run or jog regularly. Running, just like any other physical activity, improves with practice. The better shape you are in aerobically, the easier it will be for you to breathe efficiently. 

Not only is running so rewarding it is excellent for your cardiovascular system, it's a whole body workout and you will see and feel results in no time at all. 

Why start tomorrow or next week? Try it out today, you will be one step closer to achieving that goal you thought has been out of your reach!

Q&A with Personal Trainer Matt

Personal Trainer Matthew Hilliar

Q: What can you offer your clients?

A: I teach my clients as I train them. After their first session, they would have learned a lot and will have a greater understanding on how their body works.

This will help clients reach their end goal. I may make the exercise ten times harder but I’m giving you 10 times the results by doing that.

I will change the way they think - to a smarter and realistic approach and that’s half the battle won. I will help you think you can do it.

Eliminating negativity and getting rid of bad habits is my first focus. You are in great care with me. I respect my clients with upmost importance.

If you’re feeling down I will cheer you up, if you’re not motivated, I will inspire you. All of that is part of my job as your personal trainer, otherwise it wouldn’t be personal. The most important thing is that you have fun while getting results and live life to your best potential.

To read more about the Personal Training Team at Dolphins Health Precinct, click here.