DHP Staff Weight-Loss Challenge - Update

It's crunch time here at DHP as the 10 week challenge - staff challenge is drawing to a close. Centre Manager, Justin Charlish said it is getting very, very competitive between everyone and it has created an impressive working environment.

I have just looked over the weigh-in results for Rayleen Beveridge, Danielle O’Connor and Jody Hollingsworth and the results are outstanding. In total it sees a loss of 13kg and 80cms and we still have 3 weeks remaining!

Well done to the ladies thus far.

Please remember DHP 10 Week Challenge is starting on the 17th September so drop on in and see what its all about.

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).

Ms Pro Figure Universe Champion

A BIG congratulations to Dolphins Health Precinct Personal Trainer Teneka Hyndman for winning 2012 PNBA Ms Pro Figure Universe Champion...

In Teneka's words:

2012 INBA South Pacific Champs (Taupo, NZ) Saturday 25th August

• 1st - International Figure Open
• 1st - Open Figure Tall

I won both my classes, 'International Figure' (is judged on athletic 'symmetry', even muscle tone and femininity).

'Open Figure Tall' ("open" meaning won a title before, "tall" being over 163cm in height; although in this category you are primarily judged on compulsory bodybuilding poses, flexing your muscles and having the BEST full body definition).

2012 INBA/PNBA Natural Universe (Chicago, Illinois, USA) Saturday 1st September

• 1st - Pro Figure

I won the ultimate prize in the 'Pro Figure' class = 2012 PNBA Ms Pro Figure Universe Champion. "Pro" meaning prize money is potentially up for grabs!

On a Count-Down for the Strongman Competition!

The stage is set, the schedule has been released and its time to pull some trucks....!

The weekend will be two amazing days packed full of excitement for the whole family. Not only will you see competitors pull anywhere from 15 tonne through to 60 tonne trucks, you will also see keg throwing, tyre flipping and so much more.

Dolphins Health Precinct will also be offering membership specials that wont be beaten. FREE passes will be given out on the day so everyone can check out why DHP was voted No 1 Fitness Centre in Australia. Other specials will be offered from the amazing onsite businesses; Reclaim Hair Beauty & Medi Spa, Entire Health and My Foot Dr. The girls from Lorna Jane will drop in to showoff the latest Lorna Jane fashion, promotions and offers. If the kids aren't entertained enough with the Strongmen, there is always fun to be had on the jumping castle!

Don’t forget this event is Free Entry, make sure you come and check it out.

September 29th & 30th | 9am - 4pm

Ryan's First MMA Fight

Ryan (left) looks solid during his fight

At Dolphins Health Precinct we are proud of our staff, group fitness instructors and personal trainers. They all have their own story and achieve incredible life goals. Today we would like to acknowledge Personal Trainer, Ryan Andrews:

At the age of 7 Ryan started Taekwondo, which he continued for 8 years. Ryan impressively reached 1st Dan Black belt in Taekwondo.

At the age of 19 Ryan started boxing and at the time weighed 98kg. During the year he took up boxing, Ryan lost 24kgs which inspired him to want to help others. From this inspiration came his chosen profession of fitness. 

Ryan worked hard and achieved his Certificate III & IV in Fitness, First Aid  and CPR Qualification and Bronze Medallion. After becoming qualified, Ryan started working as a Personal Trainer at Dolphins Health Precinct. 

Six months ago Ryan progressed into MMA. After training hard he was granted his first fight which occurred last weekend, which he did very well in.

If you are looking for a Personal Trainer that will push you to your limits while motivating you to achieve your goals, Ryan is the trainer for you!

7 of the Best Body Weight Exercises

Squat

One of the best exercises is also one of the most natural (just watch a baby sit). This movement works all of the muscles in the lower body including the quads, glutes and hamstrings. It also provides an extra kick for the core as you need your deep abdominal muscles and back to perform this exercise correctly.

Pushup

This is one of the best upper body exercises because it works everything from your chest to your back, your arms and even your abs. Make sure your shoulders line up with your wrists and you tuck your elbows towards your sides (and don’t flare out your elbows wide). Try to get your chest and hips as close to the floor as possible without touching.

Bridge

The bridge (also called a hip raise or extension) will strengthen your glutes and hamstrings, while also working your abdominals, back and inner thighs. For a fun variation, lift your hips with your feet flat on the floor and slowly extend one leg long into the sky.

Lunge

Start with feet together and arms resting comfortably by your sides. Step forward with your right foot and lower your body until your front knee is at 90 degrees and your knee is not touching the floor. Then, to complete the exercise, push off of your front right foot while straightening your left leg. Keep your right foot off of the floor and balance with your right thigh parallel to the floor.

Plank

The plank has become one of the key go to exercises to define your core. If you are struggling to maintain the arms straight position try this exercise on your forearms. Be sure to align your elbows and shoulders and keep your hips, heels and shoulders at the same height.

Single Leg Deadlift

This is one of the best hamstring, glute and core exercises, and it works the muscles on the backside of your body that are typically ignored. Stand on one leg with your knee slightly bent, and without changing the bend in your knee, bend at your hips and lower your torso until it’s parallel to the floor. Pause, then return to the start. Do all reps, and then switch legs and repeat.

Burpees

The great thing about burpees are that they combine cardio and strength into one exercise. A burpee is a complex total body exercise that will work your upper and lower body at the same time with a strong focus on the core. For an added cardio punch, add a full standing jump into the mix before the squat.

(Source)

Dolphins Learn to Swim Enrolments Open

Dolphins Learn to Swim enrolments open today...

Through Dolphins Health Precinct philosophy, "Dolphins" with the help of our friend, "Splash" will give your child the ultimate in fun based learning! The Learn to Swim teachers' goal in every lesson is to create an adventure where children will be transported by new and innovative teaching techniques. This will ensure that they will both enjoy their time and learn at a faster rate. The facilities have been specifically designed with children in mind and cater to their every need, making every lesson an enjoyable experience. 

To assist children to learn how well they are progressing on their Learn to Swim journey, Dolphins Health Precinct Learn to Swim program consists of 12 levels. The different levels, each represented by a named Dolphin character, mark a different and significant stage in the learning process. 

The Learn to Swim year consists of four terms to coincide with QLD school terms. Certificates are awarded to Learn to Swim students who partake in Safety Week and/or term certificates. Safety Week is a dedicated week each term that is Governed by Royal Life Saving. Upon successful completion of the Royal Life Saving Swim & Survive program, each participant is awarded a certificate. Term certificates are awarded to Learn to Swim students who progress up a level in the program.

For more information, contact Dolphins Health Precinct reception.