10 Week Challenge - New Date!

SAVE THE DATE! DHP 10 WEEK CHALLENGE

30th September to 9th December 2013

Weekly information sessions: (1 x per week)

Introduction| Group fitness sessions

Nutritionist| Supplement education 

Documented weigh-ins:

Week 1, week 4, week 8 and week 10 

Shopping tour:

1 tour at the start of the challenge 

ONLY $99

TAKE THE CHALLENGE!

NEW - Adult Swim Classes

NEW to Dolphins Health Precinct

Adult Swim Classes

Do you want to improve your technique through drills as well as stoke correction? Improve your fitness and endurance in swimming as well as training in triathlon and ocean swimming? The DHP Adult Swim Classes will offer all this and is suitable for all levels from novice to advanced.

Every Tuesday night at 6.30pm (60 minutes) 

Only $15 per class.

Roasted pumpkin and quinoa salad Recipe

Photography by Andrew Young

This zesty salad is low-fat, heart friendly and quick to prepare - perfect!

Time to prep: 15 minutes

Time to cook: 25 minutes

Ingredients

• 500g butternut pumpkin, peeled, cut into 2.5cm cubes
• 1 tablespoon extra virgin olive oil
• 2 teaspoons Moroccan seasoning
• 3/4 cup quinoa, rinsed, drained
• 2 tablespoons lemon juice
• 1 tablespoon finely chopped preserved lemon (see note)
• 1/2 cup fresh coriander leaves

Method

• Preheat oven to 220C/200C fan-forced. Place pumpkin, oil and seasoning in a bowl. Toss to coat. Transfer to a baking tray lined with baking paper. Roast for 20 to 25 minutes, turning once, or until golden and tender.
• Meanwhile, place quinoa and 1 1/2 cups cold water in a saucepan over high heat. Cover. Bring to the boil. Reduce heat to low. Simmer for 10 to 12 minutes or until liquid is absorbed.
• Place quinoa in a heatproof bowl. Add pumpkin, lemon juice, preserved lemon and coriander. Season with salt and pepper. Toss gently to combine. Serve.

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DHP Fitness Challenge Board

Have you noticed the new DHP Fitness Challenge Board? Located on the wall in between the male and female change rooms.

It's an opportunity to have your name on the board for doing a one off exercise by the amount of reps, heaviest weights or timing - or trying multi-challenges. 

Anyone is welcome to participate... maybe you would like a change from your current program or maybe you don’t have a program and would like to try an exercise from the board.

The Fitness Challenge Board works on the proviso that all entries onto the board are legitimate, and you need to have a staff member or witness before you write your entry onto the board.

Have fun and good luck!

WELL DONE - J2J Participants!

Well done to ALL participants of the 2013 Jetty2Jetty. It was a fantastic day filled with new personal bests and team spirit. We are proud of all of you and look forward to doing it all again next year!

(For more images, check our Facebook album).

Diabetes Friendly Recipe - Roast chicken with chilli, lemon and rosemary rub

Photography by Jeremy Simons

This is hot stuff: top-value chicken pieces marinated in a delicious herb and spice mix.

Serves: 4

Time to prep: 15 minutes

Time to cook: 30 minutes

Ingredients

• 3 long fresh red chillies, seeded, finely chopped
• 1 tbs chopped fresh rosemary
• 2 tsp finely grated lemon rind
• 2 garlic cloves, crushed
• 2 tsp olive oil
• 8 (about 125g each) chicken legs, skin removed
• 600g Baby Cream Delight Potatoes, halved
• Mixed salad leaves, to serve

Method

• Preheat oven to 200°C. Line 2 large baking trays with baking paper. Place chilli, rosemary, lemon rind, garlic and oil in a mortar and pound with a pestle until a coarse paste forms. Place chicken in a glass or ceramic dish. Rub evenly with the chilli mixture. Cover and place in the fridge for 1 hour to marinate.
• Transfer the chicken to 1 lined tray. Spray lightly with olive oil. Roast, turning once, for 30 minutes or until golden.
• Meanwhile, place the potato and 2 tbs water in a microwave-safe bowl. Cover and microwave on high for 5 minutes. Drain. Place on the other lined tray and spray with olive oil. Roast for 20 minutes or until crisp and golden.
• Divide the chicken and potatoes among plates. Serve with salad leaves.

Notes

Why red chillies?

Higher in most nutrients than green chillies. Excellent source of vitamin C. Some anti-cancer compounds. May give temporary relief from nasal and sinus congestion.

For recipes classified gluten free, please always check your ingredients to ensure they do not contain gluten.

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3 Easy Toning Exercises to Tighten Underarm Skin

Summer is soon going to be upon us! Which means that you’ll probably have to rock some sleeveless dresses, tops or swimsuits soon. Get a jump start on your perfect beach body with this easy how-to guide to tighten underarm skin. Print out this workout sheet to do the exercises at home or to bring it with you to the gym. Want to watch the full video? Check it out here.

Click to view

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