Start the Day the Health Way

Apple and passionfruit Bircher muesli

Ingredients: 

• 2 cups Healtheries Apple & Raisin Bircher Muesli
• 1 1/4 cups apple juice
• 1/2 cup thick natural yoghurt
• 1 Granny Smith apple (skin on), grated
• 125g strawberries, hulled, chopped
• 1 tablespoon honey
• 2 passionfruit, pulp removed
• Extra chopped strawberries and thick natural yoghurt, to serve

Method:

Step 1: Place muesli in a bowl. Add apple juice. Stir to combine. Cover with plastic wrap. Refrigerate overnight.

Step 2: When ready to serve, stir yoghurt, apple, strawberries, honey and half of 1 passionfruit through muesli. Spoon into bowls. Top with extra strawberries and yoghurt. Drizzle with remaining passionfruit pulp. Serve.

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We're Here to Help

At Dolphins Health Precinct we pride ourselves on our high level of customer service and strive to make every Member experience the best possible. 

Whether you need advice on trainers, classes or centre facilities, one of the friendly faces behind reception are always happy to help.

We believe we have a fantastic team of industry professionals and will continue to bring our valued Members the best we have to offer.

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.

Good Luck!

Good luck to all for the Melbourne Cup today.

We wish you luck, laughter and a fantastic day!

Come and See What's Taken Over DHP!

Come and check out what new class has DHP Members dancing up a storm! The NEW Just Dance class is very popular and has participants learning the latest moves from hip hop to disco and so much more.

Just Dance classes are on Monday's at 6.30pm.

After School Snack Ideas

Most kids are 'starving' when they walk through the front door! Be armed and ready with these ideas – perfect for warding off the munchies ‘til dinner.

• Freeze a handful of seedless green grapes for a cool treat.
• ‘Sticks and stones’ ice-cream cones – use an ice-cream cone for serving a mix of wholegrain cereals, dried fruit, popcorn and raw mixed nuts.
• Banana hotdog – lightly spread peanut butter or jam onto a piece of mountain bread and cut to fit the size of a banana. Roll up the banana and cut into 3 pieces. Hold together with a toothpick.
• Mix chia seeds through low-fat vanilla yoghurt, then stir through raspberries (or diced fruit) before serving.
• Get the kids to make ‘strawberry mice’ – place an inverted choc chip at the tip of a strawberry (for the nose), and a sesame seed for each eye. Use sliced almonds to make ears, and attach a tail made of a Nice and Natural Fruit String.
• ‘Confetti’ pitas – fill a small pita with grated low-fat cheese, vegemite and grated colourful vegies (zucchini, carrot, capsicum, celery, etc).
• Make sandwiches and cut with cookie cutters to create fun shapes.
• Whip up some homemade savoury muffins using grated vegies, or make low-fat dark chocolate muffins with hidden beetroot or zucchini.
• Crispy Critters with dip – cut flat bread into animal shapes using cookie cutters. Bake for 5 minutes, or until crispy. Serve with hommous or a vegetable dip.

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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.

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