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'."

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.

(Source).

School Holiday Activity & Aussie BBQ!

Children’s Christmas

Cooking Class

Wednesday 16^th 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 16^th 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

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.

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.

(Source).

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.

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!"

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.

(Source).

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!

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!

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.

(Source).

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.

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.