ISSUE 98 NOVEMBER 2015
WHAT’S ON? Your Monthly Health and Fitness Newsletter
T’IS THE SEASON TO BE SILLY NOT ANYMORE. The start of the silly season is upon us and sometimes around this time of year common sense goes out the window; the result: sore heads, weight gain and fitness loss. So we thought we would remind you of the basics, the things you need to do to stay fit and healthy and not move into the New Year with regrets. 10 Essential Health Tips (The Basics to Practice Every Day) “He who has health has hope, and he who has hope has everything.” - Arabian Proverb 1. Move More Make it a daily challenge to find ways to move your body. Climb stairs if given a choice between that and escalators or elevators. Walk your dog; chase your kids; toss balls with friends, mow the lawn, sit on a fit ball instead of a chair. Anything that moves your limbs is not only a fitness tool, it’s a stress buster. Think ‘move’ in small increments of time. It doesn’t have to be an hour in the gym or a 45-minute exercise class (they are great), but anything is better than nothing at this busy time of year. 2. Cut Fat Avoid the obvious such as fried foods, burgers and other fatty meats (i.e. pork, bacon, ham, salami, ribs and sausage). Dairy products such as cheese, cottage cheese, milk and cream should be eaten in low fat versions. Nuts and sandwich meats, mayonnaise, margarine, butter and sauces should be eaten in limited amounts. Most are available in lower fat versions such as substitute butter, fat free cheeses and mayonnaise. Thought for the day: Lean, mean, fatburning machine…. Then be one! 3. Quit Smoking Old habits tend to come to the fore at this time of year. If you have recently given up smoking – keep it that way by steering clear of groups of people who smoke. Remember, drinking alcohol tends to reduce your resistance so be prepared by telling your friends that you want to quit and not to offer you a smoke if you have been drinking. 4. Reduce Stress Easier said than done, stress busters come in many forms. Some techniques recommended by experts are to think positive thoughts. Spend 30 minutes a day doing something you like. (i.e. soak in a hot tub; walk on the beach or in a park; read a good book; visit a friend; play with your dog; listen to soothing music; watch a funny movie. Get a massage, a facial or a haircut. Meditate). Count to ten before losing your
temper or getting aggravated. Avoid difficult people when possible. Thought for the day: When seeing red, think pink clouds….then float on them! 5. Protect Yourself from Pollution If you can’t live in a smog-free environment, at least avoid smoke-filled rooms, high traffic areas, breathing in highway fumes and exercising near busy thoroughfares. Exercise outside when the smog rating is low. Exercise indoors in air conditioning when air quality is good. Plant lots of shrubbery in your yard. It’s a good pollution and dirt from the street deterrent. 6. Wear Your Seat Belt Statistics show that seat belts add to longevity and help alleviate potential injuries in car crashes. 7. Floss Your Teeth Recent studies make a direct connection between longevity and teeth flossing. Nobody knows exactly why. Possibly due to the decreased amount of bacteria, perhaps it’s because people who floss tend to be more health conscious than people who don’t? 8. Avoid Excessive Drinking While recent studies show a glass of wine or one drink a day (two for men) can help protect against heart disease, more than that can cause other health problems such as liver and kidney disease and cancer. Thought for the day: A jug of wine should last a long time. 9. Keep a Positive Mental Outlook There’s a definitive connection between living well and healthfully and having a cheerful outlook on life. Thought for the day: You can’t be unhappy when you’re smiling or singing. 10. Choose Your Parents Well The link between genetics and health is a powerful one. But just because one or both of your parents died young in ill health doesn’t mean you cannot counteract the genetic pool handed you. Thought for the day: Follow these basic tips for healthy living and you can better control your own destiny.
TRADING HOURS Monday - Friday* 5.00am - 10.00pm Saturday 6.00am - 7.00pm Sunday 7.00am - 7.00pm *Pool closes at 9pm Fridays.
HANGOVER CURES
WHY WE ROLL
INEVITABLY, WE DRINK MORE AROUND THE SILLY SEASON AND CONSEQUENTIALLY MANY OF US END UP WITH A HANGOVER.
FOAM ROLLING OR AS IT IS SCIENTIFICALLY KNOWN; SELFMYOFASCIAL RELEASE, AIDS IN THE RECOVERY OF MUSCLES.
We’ve all heard vague stories floating around of what best cures the dreaded hangover, but most of it never seems legitimate. Of course, different methods work for different people, but, to clear the air a little, here are some of the top hangover cures that won’t allow a party to be ruined the next morning.
Self-myofascial release can assist in relaxing tight muscles, increasing blood flow, improving range of motion and restoring normal joint mobility.
#1: Sleep it off. Don’t stay up past midnight drinking if you know you’re going to have to get up early the next morning. Sleeping lets your body rest and rejuvenate, so re-organise your work schedule so you can stay in bed until you feel your head clearing. #2: Berocca - Puts the vitamin B back in, as well as the big glass of water it’s mixed with. It’s probably best to do this before you go out or before you fall into bed. #3: Bananas - Sugar in the form of fructose, and potassium, which is one of the things you lose lots of when you drink. Bananas are also a natural antacid to help with the nausea, and are high in magnesium which can help relax those pounding blood vessels causing that hangover headache. For a variety of reasons try a peanut butter, honey and banana sandwich on white bread. #4: Bacon for Breakfast. Having a cooked, fatty breakfast helps to coat the stomach lining and protect it from the acidity of alcohol damaging your stomach. If the idea of sausages and mash brings the bile up (assuming it hasn’t come up already), try honey on toast, porridge or orange juice. Vitamin C in orange juice helps to speed up the ‘flushing’ process, so the alcohol is eradicated faster.
There are many factors contributing to increased tension in our muscles and surrounding connective tissues. Some contributing factors include excessive exercise, repetitive nature of exercise, poor posture, nutrition, hydration, rest, stress and other lifestyle factors. How to Roll It is best to consult a physician or physiotherapist if you have continuing pain. Do not roll on a joint or bone and avoid rolling on your lower back or neck without professional advice. Put the roller between the muscle you want to work on and the floor. Apply moderate pressure using your body weight. Roll slowly and, when you find an area that is either tight or painful, pause for several seconds trying to relax as much as possible (the pain should subside after 5-30 seconds). You should always be able to tolerate the pain; if the area is too painful when you apply direct pressure, shift the roller and apply pressure on the surrounding areas gradually working to loosen the entire region. Give yourself about 24 hours rest before going over the same area, and in that time, make sure you drink plenty of water to help flush your system. We currently have 2 sizes of foam rollers available for purchase, 45cm = $30 OR 30cm = $20. If you would like further assistance on how to use the foam roller please see our staff at the service desk for more information.
#5: Caffeine. Most of us will, on waking, reach straight for that coffee pot. Coffee can help reduce headaches, and, if you drink it with painkillers, it also helps the body absorb aspirin. But don’t go overboard! More than two cups of coffee can send you over the edge and make the symptoms worse. #6: Walk it away. Exercise, although probably not something you’ll feel in the mood for, is an effective cure of hangovers. Even a brisk walk will get the heart pumping, and the blood circulating, which will speed up the liver in removing the alcohol.
QUADRICEPS RELEASE
#7: Water works: Constantly drink water throughout the day. It will help flush the toxins from your body faster and it will keep you hydrated. Alcohol makes the kidneys produce more urine, so water will prevent headaches from dehydration. But probably the best advise we can give you for Hangover Prevention is drink in moderation. (doh)! References: The Daily Telegraph, www.rupissed.com
ITB (LATERAL THIGH) RELEASE
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ERECTOR SPINAE (BACK) RELEASE
SWIMMING
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CALF RELEASE
E D T RE OU LOA SON F B S A A E LL G TH E SE F PTRAIN A V IT’SARINESTI CK OND T A E H F S IS 0 P RI TH Y A 1 UR F BU D YO AN
G N I IN
RA T L
A N O
ADDUCTOR RELEASE
LATISSIMUS (LAT) DORSI RELEASE
S R PE
60mins session only Offer ends 31.1.16
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S F F STMA K O REE O C I T F GIFS CHR 20 PAONS E I I H Y E TTH TH AN SESS BLE V I E G AL AS 2 ILA HE CH GET AVA R PU AND RDS PT T CA GIF
E SEA OUR T I N VE H
G N I G STI I N I RA FE
T L A
N O S
R E P
N O S S
DATE Thursday 17th Friday 18th Saturday 19th Sunday 20th Monday 21st Tuesday 22nd Wednesday 23rd Thursday 24th Christmas Day 25th Boxing Day 26th Sunday 27th Monday 28th (Public Holiday) Tuesday 29th Wednesday 30th Thursday 31st Friday 1st Saturday 2nd Sunday 3rd
OPEN 5.00am 5.00am 6am 7am 5.00am 5.00am 5.00am 5.00am CLOSED 8.00am 8.00am 8.00am 5.00am 5.00am 5.00am CLOSED 8.00am 8.00am
CLOSE 9pm 9pm 7pm 7pm 9pm 9pm 9pm 1pm 12pm 4pm 4pm 9pm 9pm 1pm 4pm 4pm
Please refer to the Christmas Timetable for Group Exercise classes. TIMEHOLD: If you are planning on taking holidays & accessing TIMEHOLD privileges, please see reception PRIOR to your holiday ($5.00 per application). IMPORTANT NOTE: No backdating will be approved Direct debit options available Offer ends 31.12.15.
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Last Day of Swim School for 2015: 19 December 2015 Swim School 2016 Commences: 4 January 2016
SWIMMING
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SENIORS DAY 11 DECEMBER SURVIVING THE FESTIVE SEASON If you’re still trying to lose the weight you gained last Christmas, we’ll provide helpful hints to minimise overindulgence at this time of year without reducing the fun!