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'."

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.

Fitness: Maintain or Gain?

Can you clock fewer hours at the gym and still maintain or improve your fitness? PT Scott Hunt shows us how.

As it turns out, the 'more is more' mentality ignores the human body's finely tuned mechanics, and when it comes to working out, less can be a whole lot more.

So, how do we get fitter? 

Personal trainer Scott Hunt from Fitness Enhancement says anything more than what you're doing now is a plus.

"If you've gone from doing nothing to doing half an hour a week, I'd say that's a 100 per cent improvement," says Hunt. "But it depends on how quickly you want results; think of it like a 10-kilometre drive: you could walk all the way and it would take you a long time, or you could floor it."

The fitness adaptions you create in your body are – like the maintenance of your fitness – dependent on the frequency, intensity and type of exercise, as well as the time dedicated to each session.

"To me it's more about how many sessions they can fit in each week. Sure, in an ideal world, people would exercise six days a week, but it's not an ideal world, and most people's motivation is far from ideal!"

The fact that you may not have the time or inclination to live in the gym doesn't have to quash your results, as long as you amp up the intensity to match.

"We find that for most people who want amazing results, training three days a week is plenty. The key to success here is quality, not quantity, and, of course, sticking to the plan nutritionally each and every day."

Kilojoule-burning cardio fitness is great when maintaining your weight and cardiovascular health, but so is laying on metabolism-boosting muscle. So mixing up your routine with both is ideal.

Muscle

Maintain: "If you've only got three days, work your whole body each day you train," says Hunt. "If you're finding you're not recovered enough in between sessions, the good news is you're training hard enough to fatigue yourself that much so you can adapt it to a split program – training the lower body and abs for one session and upper body the next," he says.

Gain: "When your current weights get too easy, change them up for heavier ones. It's important to ensure you're always challenging your muscles – I'd say you could change your program almost weekly depending on where you're at."

Cardio fitness

Maintain: "Aim for at least one session a week where your heart rate is consistently elevated – like a one-hour run or bike ride at a steady pace – and aim for at least one where your heart rate is up and down, like interval or sprint training," says Hunt.

Gain: "Add in a muscular endurance session," says Hunt. "Essentially a strength-training program but with light weights and high reps and no breaks in between sets. While you will, of course, get strength conditioning out of this, the high reps make it much more aerobic. The goal of this session is to build that endurance in your muscles for when your lungs are doing great thanks to all the long runs, but your muscles are crying out for you to stop."

Guys - Stuck on Pull-Ups? Re-think Your Form!

By Michael Easter

You've been doing them the same way for years. That's why you never improve. Take a lesson from a Russian strongman, and you'll finally pass our bar exam.

Everything you know about pull-up form might not be the best way to mastering the timeless strength indicator.

The ability to pull your body to the bar (repeatedly) proves that you're a man who can truly pull his own weight—not someone who just dabbles in fitness. And for years, three points have governed proper form: Keep your body straight from shoulders to knees, bring your chest to the bar, and squeeze your shoulder blades. Now a Russian trainer is questioning those cues, asking if there's really only one way to do a pull-up.

"Traditional pull-ups work great as a corrective exercise to improve posture," says Pavel Tsatsouline, cofounder of StrongFirst.com. "But they're not conducive to exerting the greatest amount of strength." If that's your goal, you'd do better to emulate a gymnast. "They're the strongest people in the world for their body weight," says Tsatsouline. "If you watch how they pull themselves up, you'll see they use a 'hollow' body position: They're concave, like a C, and their shoulders are a bit hunched."

A "hollow pull-up" not only engages more muscles—including your glutes, hams, and other powerhouses along your "posterior chain"—but also forces your lats and abs to work together, increasing stability, says Men's Healthtraining advisor Bill Hartman. Your job: Do both moves.

1. The Classic Pull-up

Grab the bar using an overhand grip that's slightly beyond shoulder width. Hang at arm's length with your knees bent and your ankles crossed behind you (a position known as a dead hang). Your body should remain straight from shoulders to knees for the entire movement. Bring your chest to the bar, pulling your upper arms down forcefully and squeezing your shoulder blades (pretend you're trying to pinch something between them). It helps if you imagine that you're pulling the bar to your chest instead of your chest to the bar. Pause, and then lower yourself back to a dead hang.

2. The Hollow Pull-up

Grab the bar using an overhand grip that's hip-width to shoulder-width apart. Hang at arm's length, pointing your legs slightly in front of you to form a wide C. Now press your thighs together and brace your abs; your body should remain rigid for the entire movement. As you pull yourself up, imagine that you're pressing down on the top of the bar, and focus on bringing your belly button up; both steps will help engage your lats and core and boost stability. Look straight ahead and pull until your neck or upper chest touches the bar. Sink in your chest slightly rather than expanding it. Lower yourself.

(Source).

Staying Motivated to Exercise Over Winter

Words by Personal Trainer Timo Topp

Source: Body+Soul

It's getting colder and we are losing the light, which doesn't help the motivation levels for training over winter, right? But if you're tempted to hit the snooze button in the morning, remember this – staying motivated this winter requires a change to only one thing: your mindset. Sure, the conditions encourage eating more and doing less, but the bedrock of motivation is based on two things. The first is having a goal or target to aim for. The second is clearly understanding the positive effects your actions will have on your life. Connect with these two forces and you will always be inspired.

Train for an event

There is nothing like having a short-term goal to work towards to keep you focused and on track with your training. Winter brings with it a few classic events, such as the Jetty2Jetty. Winter is the perfect time for running training, too, because it’s not too hot.

Set a goal

Not really into running? No problem! Set another goal, such as a few kilos' weight loss or a five per cent reduction in body fat. Stick a photo of that bikini you want to buy on the fridge. When you see that swimwear, knowing each day that passes brings you closer to hitting the beach this summer, you are going to be keen to close that fridge door and grab the skipping rope instead. There's nothing like a picture to motivate you. It might not be a bikini; it might be a photo of you in terrific shape or a great outfit you want to wear. Whatever image works for you, stick it up where you'll see it every day.

Focus on the benefits

The gravitational pull of the bed is very strong at 6am, especially when it is cold and dark outside. That's why you need to remind yourself of the benefits exercise brings you. You want to manage your stress levels, have an abundance of energy and feel good about yourself rather than falling asleep at your desk, feeling overwhelmed and overweight. So get a piece of paper and write down all the ways exercise adds to the quality of your life. Stick it on the fridge, along with your photo, and read it regularly, particularly when you are feeling flat.

Get a trainer

Personal trainers are the masters of motivation and winter can be a great time to invest in one. Can't afford a personal trainer? Join a group class and get motivated for a fraction of the price.

Embrace the weather

Instead of avoiding the cold, embrace it. The famously disciplined Shaolin monks train in any conditions because it builds character. You don't have to go to the Himalayan mountains, but getting outside for some fresh air and open space will be good for your mind as well as your body. If it rains? You toughen up!

Reward yourself

When you reach your goal, reward yourself. Not with a big cake, but with something special like a new outfit for your new body. There's nothing like working towards a goal, achieving it, then splashing out to say: "Well done me".

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.

Regular Exercise Pays Off Big Time

Keeping physically active is an important part of a healthy lifestyle. But unfortunately many of us feel we don’t have the time or motivation to exercise regularly.

The good news is, it doesn’t take much to make a difference. As little as 30 minutes’ moderate exercise a day has fantastic health benefits.

So if you’re not as fit and healthy as you could be, now’s the time to get started on a fresh exercise program.

Being physically active is an important part of leading a healthy lifestyle the old saying ‘if you don’t use it you lose it’ is true.

Scientific evidence clearly links regular physical activity to a wide range of physical and mental health benefits. People who enjoy regular physical activity tend to:

• Live longer
• Be less likely to have a heart attack or stoke
• Have reduced risk of developing diabetes and some cancers
• Feel more energetic
• Manage their weight better
• Have a healthier blood cholesterol level
• Have lower blood pressure
• Have stronger bones and muscles
• Feel more confident and happy
• Be able to sleep better

Most people will benefit from being more active. People who have previously been very inactive should gradually introduce activity into their lives.

People who were fit in early life can mistakenly still consider themselves to be fit, without doing any activity, in middle age. Unfortunately the benefits attained early in life cannot be stored - physical activity needs to be regular, ideally taken every day.

BOOTCAMP is Back!

DHP Bootcamp is BACK! Starting 2nd February every Monday at 6pm. With the cost at only $10 per session, there is no reason not to get motivated by Bootcamp!

SPECIAL: $20 for 4 Pack*

All Bootcamp trainers are qualified and highly passionate about helping you get in shape, fast.

Meet in Dolphins Health Precinct foyer at 5.45pm.

*Expires 4 weeks from purchase date.

Yesterday’s Hero Can Return Today

Don't know about you but I still feel like I did when I was in my 20s, it’s just when I look in the mirror reality hits back.

For some of us, it’s when you start to play with the grandkids and the following day you can’t move or playing with them is just not an option any more. That’s when your body reminds you that you are not as young as you used to be. So is this it? Is this what we are happy to live with? We are old and we have to act old?

No, I say, stepping down from my soap box and getting a little less dramatic.

I work with chronically ill people with chronic heart and lung disease and I can tell you now we all benefit from regular exercise.

Whether it’s a knee, hip replacement, chronic disease or you just haven’t moved for a while, you can and will benefit from regular exercise.

Now I am not suggesting a marathon nor am I saying to get those footy shorts or netball skirt out from mothballs. I’m suggesting exercise suitable for you at a pace you can manage and slowly improve on. Yes, you do have to consult your doctor first, but once you have the all clear there is a plethora of choices in fitness classes and programs you can choose from nowadays.

So for those of you who have fitness facilities at work, start today not Monday, today.

Engage a personal trainer, walk in the pool or on the treadmill. Ten minutes of exercise today was more than what you did yesterday. Most of you will be goal-orientated so set a goal i.e. (an easy one first) I am going to be able to walk up the stairs without having to talk in sign for a month. Work out with a friend, and motivate each other. Make a challenge at work or with a group of friends to be fitter, healthier and slimmer. Celebrate the positives of “dropped two sizes in clothing” etc. These challenges work as a starter, but for any long-term fitness program to work it has to be maintained.

Remember, to put more quality in your life it’s a full-time commitment. For those who are saying I can’t because I have chronic back problems, joint replacements etc., my answer is yes, you can. There are so many exercise choices you can access nowadays. Ask your doctor for advice on the nearest Heartmoves, Lungs in Action, Vietnam Vets, Lift for Life program near you. So what are you waiting for? There are places to see, golf courses to play and life to be lived … as the Nike brand says ‘Just do it!’

Dolphins Health Precinct has a wide variety of classes suitable for over 50s. Call in for more information today.

Jennifer Hawkins and Her Enviable Bikini Body

Jennifer Hawkins has never been shy about her love of working out, and a recent picture posted on the social media site Instagram proved was no different as the former beauty queen gave fans some insight into how she got her enviable body.

Jen's svelte figure and washboard abs can be attributed to reformer Pilates sessions. The 30-year-old shared a snap of herself working out on what looks like a torture contraption to the uninitiated but we all know that it is the Pilates Cadillac.

Jen posted the shot of herself captioned: 'Fave toy. Ohhh, lil bit of luv/hate for sure!! #caddy #workout.'

The Australia's Next Top Model host looks quite relaxed, working her arm muscles with the Pilates springs, in top-to-toe black.

In February, Jen told Vogue Australia that early mornings were her favourite time to exercise - in between her hectic schedule. 'I’m definitely a schedule person so I’ll get up really early and do a Pilates class or go for a run. Pilates I love. If I could do that three times a week I would but I just don’t have the time.'

Exercise makes me feel energised," Hawkins said recently.

"It's like a moving meditation. I work out most days. It depends on my schedule.

"If I can, I will exercise six days a week.

"On average I do cardio five times a week, either walking or running, and I love Pilates so I do that twice a week, too.

"Pilates is great because I can target the areas of my body that I want to work on."

"I use the cadillac, that's a special piece of Pilates equipment, also known as a trapeze table - plus another machine called a reformer, and I do mat work," she said. She also eats a diet which largely consists of Japanese food, raw fish and chicken, and avoiding - you guessed it - carbs.

Her 400,000 Instagram followers are regularly treated to stunning body shots and glimpses of her fitness regime.

Balance Mind + Body Studio run a range of sculpting classes including; Purely Barre, Pilates, Dance Squad and more. Click here to view our Facebook page.

RADKIDZ Special Offer

SPECIAL OFFER: Only $8 per class!

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.

Monday 4.00pm: Ages 4-7

Wednesday 4.00pm: Ages 8-12

Duration: 45 minutes.

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.

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.

(Source.)

FREE Bootcamp!

Need that extra push to help achieve your Summer body?

Well...We have just the offer for you!

Purchase 1 x 4 block of DHP Bootcamp and receive 1 FREE Session!

BE QUICK: Offer expires Melbourne Cup Day

(Tuesday 6th November 2012)

Cardio or Weights for Fat Loss?

When it comes to burning off fat, weights have an edge over cardio. 

There’s a common misperception that resistance training can’t work your cardiovascular system, but ask anyone who’s ever performed a 20-rep set of squats if his heart rate is elevated. It will be. 

Technically speaking, anything that elevates your heart rate is “cardio.” Traditional steady-state cardio (think running a 5K, using the elliptical machine, or doing step aerobics) can be beneficial in terms of fat loss -- at least for a while. But your body adapts to any stress placed on it. Over time, the work required to, say, run a 5K will decrease as your fitness improves. Diminishing returns kicks in. What once took 20 minutes to burn X number of calories will take 30 minutes, and then 40 minutes and so on. 

With weights, on the other hand, you can stave off this effect by varying your exercises to keep your body guessing. You can change things up by adding resistance, decreasing rest time, increasing the number of reps you do or changing the order of your exercises. All of these things prevent your body from hitting a plateau, boosting your ability to burn fat. 

Lifting weights also increases your lean muscle mass, which further increases metabolism at rest. That means you’ll be burning more calories throughout the day.

About the Expert

Tony Gentilcore, CSCS, CPT, is the co-owner of Cressey Performance in Hudson, Mass., and founder of www.tonygentilcore.com.

(Source).

News: Post-Exercise Protein Drinks Could Help Build Stronger Muscles

What’s next after pumping iron at the gym? Hydrate? Of course! Shower? Please do. But before reaching for that sugary sports drink, maybe think about downing a post work-out protein drink instead.

A new study suggests drinking protein-focused rather than carbohydrate-heavy drinks after aerobic activity can maximize the effects of exercise and increase training efficacy, at least in older people. The study recruited participants who were given protein drinks after 45 minute exercise sessions for six weeks. Using ultra-sensitive mass spectrometry methods (try saying that 10 times fast), researchers examined how much muscle growth occurred in people who drank protein drinks after exercise over those who didn’t. The verdict? Drinking protein drinks after endurance exercise induced muscle growth.

Protein Shaken, Not Stirred – Analysis

It’s no rocket science to understand that a good balance of exercise and nutrition can go a long way. However, knowing when and what to consume when exercising can also be extremely important to help reach those fitness goals. For example, a study illustrates that consuming a drink rich in amino acids (the building blocks of proteins) can help decrease fatigue, maintain exercise performance, and hasten the muscle recovery process. Another study focusing on the consumption of milk protein post-resistance exercise shows that people who drink protein-rich drinks after exercise experience greater gains in whole body lean mass and larger muscle fibres.

So, for those who want to pack on the muscle a little faster or just get in shape, protein drinks may very well have a place as part of a daily routine. Of course, some research suggests post-workout protein isn’t especially helpful. And, according to a Consumer Reports study, excessive consumption of protein can potentially be dangerous, especially because of potential exposure to heavy metals. “Early Show” consumer correspondent Susan Koeppen even suggests overconsumption can lead to dehydration, digestive problems, and complications for people with kidney problems.

Ultimately, having a protein drink after a workout seems to be beneficial for muscle growth. Unless today’s sustenance comes entirely from a big tub of protein powder, protein drinks may be the best post-gym option.

(Source).

Core Strength Training Workouts

Photo Credit: Leticia Wilson from Fotolia.com

The best core strength training workouts are those that require speed, strength, balance and coordination. The American College of Sports Medicine "Resources for the Personal Trainer" states that when you work your core muscles, it's important to use a combination of isolation exercises and compound movements to stimulate the most overall muscle growth.

Firecracker Push-up

Like the traditional push-up, this movement works the chest, shoulders, triceps and quadriceps. The firecracker push-up adds a jump and clap to the end of each push-up. The American Council on Exercise states that adding a plyometric element to the top of the movement forces the transverse abdominals to stabilize and work even harder, developing more core strength in the process. To perform it, get onto to the ground in a classic push-up position. Put your palms about shoulder width apart and extend your legs straight behind you. Lower yourself by bending your arms at the elbow and bringing the chest to the ground. Push back up as hard as you can, lifting your hands off the ground so that you can quickly bring your palms together--under your chest--and clap your hands. Immediately after you clap, catch your fall by bringing your palms quickly back to the floor. This is one repetition. Try to complete at least five per set. Do two to three sets.

Plank Run

This simple maneuver works your core through a semi-isometric position. The holding keeps your core engaged and works the abdominals, helping to build strength. The "run" helps to put more pressure on the stabilizer muscles for added muscle stimulation. To perform it, get into a classic push-up position. Drop down onto your forearms by bending your elbows at a 90-degree angle. Keep your legs together and your toes on the ground. Lift one leg off the ground and then alternate. Continue to move at a "running" pace for at least 30 seconds. This is one set. Do four to five sets, 30 seconds each.

Squat and Press

The squat and press is a compound movement that works almost every muscle group in your body. The force generated from top to bottom puts your core to work by requiring it to tighten up throughout the entire movement. This makes for greater strength gains and core muscle growth. First, get into starting position by grabbing a pair of dumbbells; one in each hand. Make sure you can safely shoulder press the weight you choose--with good form--at least 12 times. Stand with your legs shoulder-width apart. Bring the dumbbells up over your shoulders so your palms are facing forward, elbows are out to the side and your arms are bent at a 90 degree angle. To Squat down by bending your legs at the knees until your thighs are almost parallel to the floor. Stand back up while keeping your abs tight--push up from the back of your heels. Right before you reach the top, begin to shoulder press the dumbbells by pushing them straight up toward the ceiling. Slowly bring them back down. This is one repetition. Try to complete at least five repetitions per set. Do three to four sets.

(Source)

Benefits of the 10 Week Challenge...

The value for entering the DHP 10 Week Challenge is worth hundreds, but you can receive it all for only $99. Sign-up now!

Week 1 - Introduction - How it works/goal setting

Week 2 - Nutritional shopping tour

Week 3 - Welcome to cardio training - How to interval train - Learn how to run

Week 4 - Group fitness (variety of different classes)

Week 5 - Spin session / BPC supplements demo

Week 6 - Flexibility / stretching session

Week 7 - Circuit training

Week 8 - Bootcamp

Week 9 - Pilates / core session

Week 10 - Staying focused / accountability / where to next

Measurement weigh-ins: Week 1, Week 4, Week 8, Week 10

All particapants of the DHP 10 Week Challenge will have access to the following deals:

Personal Training Sessions

• Personal Training 10 Pack = Normally $350 – now $280 (20% off / $70 off)
• Personal Training 5 Pack = Normally $199 – now $179 ($20 off)
• Personal Training Single = Normally $45 – now $40 ($5 off)

Outdoors Sessions 

• Bootcamp = Normally $15 – now $10 per session ($5 off)

Supplements

• Protowhey 910g = Normally $69.95 – now $50 ($19.95 off)

Bicep Exercises for Skinny Guys!

Check out this great video by Jeremy Shore for LiveStrong.

BOOTCAMP is BACK

DHP Bootcamp is BACK! Starting 3rd September every Monday and Wednesday at 5.30am. With the cost at only $15 per session, there is no reason not to get motivated by Bootcamp!

All Bootcamp trainers are qualified and highly passionate about helping you get in shape, fast. One such trainer, Aaron Wheeler holds a double black belt in Karate and Tae Kwon Do as well as being the Dolphins Football Team strength and conditioning coach - you're in good hands!

Prepare for Summer and sign up now. Pay before 31st August and receive a FREE Bootcamp t-shirt.