Exciting News!

The NEW Timetable for Group Fitness, Aqua Fitness, Spin, Gym Floor and RADKIDZ has been released! Download a copy by clicking here.

Very soon you will also be able to pick up a printed copy at Dolphins Health Precinct reception - stay tuned!

Congrats on a FREE Learn To Swim Term!

Learn to Swim student Ryder and Mum Louise, won Term 4 Learn to Swim fees free!

How did they win? Louise entered the draw to win Learn to Swim fees paid for a term by paying upfront when booking for Term 3.

Well done to Ryder and Mum Louise, Term 4 is on us!

Want a Better Butt?

Photo Credit Jupiterimages/Comstock/Getty Images

Turning around to see a flat or shapeless backside in the mirror can cause self-consciousness when you wear a swimsuit or form-fitting skirts or pants. You could invest in undergarments that pad and lift your butt, but these only offer short-term results. Developing your glute muscles will add curves to your butt, giving it a perkier appearance. Include targeted exercises for your glutes in your lower-body workout for a shapelier butt.

Step Lifts

Step lifts work the quadriceps, hamstrings and calves while targeting the glutes. Stand in front of a flat bench or aerobic step with your hands on your hips. Step up onto the bench with your right foot while lifting your left leg straight behind you. Lower your left leg and step down off the bench. Switch feet, and execute the movement leading with your left foot. Repeat the exercise for three sets of 15 repetitions on each leg.

Bridges

Performing bridges recruits the glutes and core, helping to add roundness to the butt. Lie on your back with your knees bent and feet flat on the floor. Place your arms on the floor next to your hips. Press your hips up toward the ceiling while squeezing your glutes. Hold this position for one second. Lower your hips toward the ground slowly, but don't let your glutes touch the floor. Repeat the movement for three sets of 15 repetitions.

Donkey Kickbacks

Donkey kickbacks activate the hamstrings and lift the glutes. Begin on the floor on all fours. Flex your right foot and press your heel up toward the ceiling while the right knee remains bent at 90 degrees. Tighten your glutes at the top of the movement. Slowly lower your right knee toward the ground, but don't let it completely rest on the floor. Repeat for three sets of 15 repetitions on each leg.

Lying Leg Lifts

Lying leg lifts stimulate the sides of the glutes to tone the hip area. Lie on your right side with your legs slightly bent and feet together. Rest your head on your right hand. Lift your left leg up to a 45-degree angle, and pause at the top of the movement for one second. Slowly lower your leg to the starting position. Repeat the motion for three sets of 15 repetitions on each leg.

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RADKIDZ Special Offer

Do your kids want to try RADKIDZ? This is a fantastic short-term

promotion that will save you money!

Buy 1 RADKIDZ class and get one FREE (to the same value).

Offer expires Wednesday afternoon at 3.15pm (yes, tomorrow!)

Show this offer on-screen, or print out this post to claim.

Be quick to secure a space.

Digital Radio has Arrived at DHP!

For your listening pleasure and constant motivation, Digital Radio has been installed at Dolphins Health Precinct. When you come into DHP to workout, you can now enjoy uninterrupted, motivational beats to keep you pumped!

Yummy Cottage Cheese Vegetable Lasagne

Most of us can benefit from including more vegetables in our diet and this vegetable lasagne is a great way to do it. 

This vegetable lasagne recipe is made using pumpkin, tomato pasta sauce, spinach leaves, crushed garlic and cottage cheese, which is a great source of protein and adds a nice zest to this dish. This recipe is a good source of protein.

Energy per 100g: 635kJ - 132Cal

Fat per 100g: 5.2g

Recipe Serves: This Recipe Serves 6-8. 

Recipe Ingredients:

• 500g Pumpkin, peeled & sliced
• 800g Pre prepared Tomato Pasta sauce
• 1 Tbsp Olive Oil
• 2 Cloves Garlic, crushed
• 300g Spinach leaves, washed & chopped
• 1 Tub of Bulla Original Cottage Cheese
• 1 tsp Tuscan seasoning
• 3 Eggs
• 1 cup Parmesan Cheese, grated
• 6 Fresh Lasagne sheets

Recipe Method:

1. Pre-heat oven to 170 degrees C.
2. Place the sliced pumpkin into a large saucepan with the tomato pasta sauce and simmer over a low heat for 10 minutes.
3. Heat the olive oil in a frying pan over a medium heat and sauté the garlic 1 min, add the spinach leaves to the pan and cook stirring until spinach is wilted. Remove from the heat and cool.
4. Combine the cottage cheese, seasoning, eggs and 1/2 the parmesan cheese in a large bowl and mix well finally fold through the wilted spinach.
5. Spoon half the Pumpkin mixture into the base of a deep 24 cm square baking dish, cover with a layer of pasta sheets, top with half the cottage cheese mixture, cover with a layer pasta sheets and top with remaining pumpkin mixture repeat with remaining pasta, finishing with the cottage cheese and spinach mixture.
6. Sprinkle over the Parmesan cheese and bake uncovered in the pre-heated oven 180c for 30 minutes until golden.
7. Serve hot with salad and crusty bread.

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First RADKIDZ Classes a Success!

The first two RADKIDZ classes took place on Wednesday afternoon. The Group Fitness Studio was transformed into a fun, excitable, energetic space with the kids having a great time being active. A big thank you to Kerry and Kylie who did a great job motivating and inspiring the two classes. 

Bring on Friday's classes!

Interested in RADKIDZ? Enquire at Dolphins Health Precinct Reception.