Learn to Swim - Term 3

  Dolphins Learn to Swim enrolments  

  open now...  

Term 3 starts: July 6 (11 week term)

Cost: $165*

About Dolphins Learn to Swim:

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. 

Click here for more information on Dolphins Learn to Swim or contact Dolphins Health Precinct reception.

High Fibre Indian Spiced Red Lentil Soup Recipe

High in fibre and low in saturated fat, this Indian spiced red lentil soup is sure to please this Winter!

Serves: 4

Time to prep: 15 minutes

Time to cook: 35 minutes

Ingredients

• 1 tablespoon vegetable oil
• 1 brown onion, finely chopped
• 1/4 cup korma curry paste
• 1 litre Campbell's Real Stock Vegetable Salt Reduced
• 400g can diced tomatoes
• 2/3 cup red lentils, rinsed
• 1/4 cup pearl barley, washed
• 1/2 cup chopped fresh coriander leaves
• Crusty bread, to serve

Method

• Heat oil in a large saucepan over medium-high heat. Add onion. Cook, stirring, for 3 to 4 minutes or until softened. Add curry paste. Stir to combine.
• Stir in stock, tomato, lentils and barley. Cover. Bring to the boil. Reduce heat to low. Simmer for 20 to 25 minutes or until barley is tender. Divide between bowls. Top with coriander. Serve with bread.

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Learn to Swim - Intensive Week SOON!

Dinky Dolphins Learn to Swim

   INTENSIVE Week  

June 29 - July 3

Intensives are great if your child is trying to gain a particular skill, go up a level, get over a fear or get to know a new instructor/environment.

Get your little ones prepared for Summer!

Cost:

5 Days: $65

3 Days: $40.50

To book or for more information:

please see Dolphins Health Precinct Reception.

NIPRO Diabetes Day (15-17 June)

NIPRO and Dolphins Health Precinct are holding an informative Diabetes Day from Monday 15th June to Wednesday 17th June - 9.30am - 3.30pm.

Located outside Dolphins Health Precinct, there will be many opportunities to:

• Bring along your metre to get it cleaned and checked

• Free upgrade to the latest technology metre

• Info on fast acting glucose products

• Bring along your old metre to receive a free box of lancets

For more information, please see Dolphins Health Precinct reception.

Poached Salmon with Grilled Baby Cos

Serves: 6

Time to prep: 30 minutes

Time to cook: 20 minutes

Ingredients

• 2 rye mountain bread wraps
• Olive oil cooking spray
• 1/2 cup dry white wine
• 1/2 teaspoon black peppercorns
• 1 small lemon, sliced
• 4 (200g each) salmon fillets, skin on
• 2 cups (300g) fresh broad beans (see Notes)
• 1 avocado, sliced
• 250g baby roma tomatoes, halved
• 2 tablespoons fresh dill leaves
• 2 cos lettuce hearts, halved lengthways

Vinaigrette dressing

• 2 teaspoons wholegrain mustard
• 1 tablespoon white wine vinegar
• 2 tablespoons extra virgin olive oil

Method

• Preheat oven to 200C/180C fan-forced. Lightly grease a baking tray. Cut bread into 12 long, thin triangles. Spray with oil. Season with salt and pepper. Bake for 4 to 5 minutes or until golden and crisp. Transfer to a wire rack to cool.
• Meanwhile, place wine, peppercorns, lemon slices and 1 litre cold water in a large, deep frying pan over medium heat. Bring to a simmer. Reduce heat to low. Add salmon. Cook, covered, for 10 minutes or until cooked to your liking. Using a spatula, remove salmon from liquid. Remove and discard skin. Flake into large pieces.
• Bring a saucepan of water to the boil over high heat. Add broad beans. Cook for 3 to 4 minutes or until just tender. Drain. Refresh in a bowl of chilled water. Drain. Pat dry with paper towel. Peel beans and discard skins.
• Make Vinaigrette dressing Whisk mustard, vinegar and oil together in a bowl. Season with salt and pepper.
• Place avocado, tomato, dill, flaked salmon, broad beans and vinaigrette in a bowl. Gently toss to combine. Heat a chargrill pan over medium-high heat. Chargrill cut sides of lettuce for 1 to 2 minutes or until charred. Transfer to a serving plate. Top with salmon mixture. Serve with crisps.

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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".

Awesome Tips & Inspiration from Running Coach Lisa Maclean!

Another insightful, useful and inspirational running article from Dolphins Health Precinct's Lisa Maclean who is hosting the DHP Jetty2Jetty Running Program 2015.

Words by Lisa Maclean

For those of us contemplating running the Jetty2Jetty we have already dusted off those running shoes of by now!! The exciting news is we all have a goal - from just finishing one of the distances to trying to smash a PB, and all goals are achievable if you believe in yourself!! 

I hear from different people “I would love to be able to do that” and my reply is always “but why can't you?” The old saying of “If you change how you think then you will change how you feel and what actions you take” is so true, once you believe anything is possible. 

Training is the fun part - firstly we get the beautiful bay as our backdrop and breathe in the fresh air, secondly it's all about experimenting with our fitness and mental strength without any pressure at all. Mental strength is the toughest strength to build, we can all build strength in our muscles by following a program but how to we follow a strength program for that little voice in our head called “doubt” - somehow that little voice seems to win… But we need to step outside that comfort zone and turn that “doubt” into “believing”.

When you hear the words “I could never do that” turn it into “why can't I?” If you know you can run a 5km already then why can't we aim for finishing the 10km run? The possibilities are endless!!! We are 8 weeks out - plenty of time to start assessing our goals. 

My tips would be:

• To make sure your shoes are suitable for you, remember your shoes are your tools when you run they protect your body from the impact and ensure you are landing correctly and who wants to have sore feet while you are running?
• Also remember to warm up and cool down, a good warm-up signals to your body that it will have to start working soon. By slowly raising your heart rate, the warm-up also helps minimise stress on your heart when you start your run. So you should start your runs with a brisk walk. The cool down allows your heart rate and blood pressure fall gradually, so it's important that you end your run with a slow 5-minute jog or walk, also ensure you stretch those muscles out.
• One more tip would be to keep correct posture; improper upper body form can lead to pain in your arms, shoulders, neck, and back. Try to keep your hands at waist level, right about where they might lightly brush your hip. Your arms should be at a 90-degree angle, with your elbows at your sides. Keep your posture straight and erect. Golden rule would be keeping your head up, your back straight, and shoulders level.

All in all keep training positive and fun! Take all pressure out of your head and remember “your race - your rules” if you feel like walking to catch your breath then why not? If you feel good and think you can break down that comfort zone and pick the pace up then why not?

Ohhh I love this time of year when there are more people out running on the footpaths giving each other a big encouraging smile and sharing the same passion for running!!!