WHAT’S ON? Your Monthly Health and Fitness Newsletter
ISSUE 110 DECEMBER 2016
TIPS FOR STAYING HEALTHY DURING THE HOLIDAY SEASON Almost everyone is a victim to a little holiday weight gain over the Christmas season. Surrounding yourself with family, adding Christmas ham, pork crackling, a little extra grog and of course Christmas pudding and you’ve got yourself a recipe for some festive waist gain. With the physical inactivity to top it all off, it would seem nearly impossible to keep off those kilos. However, it can be much easier than your think. There are some very simple steps that you can follow to stay healthy during the party season, and none of them will interrupt the celebrations. Don’t go to a party hungry Guilty of avoiding lunch to save room for a big Christmas dinner? You are actually better off having an appropriate breakfast and lunch which will fill you up so that you avoid those cheese and crackers and eat an appropriate amount at dinner rather than over indulging. Avoid the high saturated fatty foods Limit yourself from eating too much of the fattier foods such as creamy cheeses and processed meats like salami and sausages. You can enjoy a small amount of these foods, but keep it in moderation.
Keep caution of portion Most of the weight we put on during the holidays is from eating too much. Indulge in the drinks and desserts, but remember not to overeat. Make sure you don’t feel like a stuffed turkey at the end of the meal, but rather contently full. Also, try going for a walk with the family after eating to keep up the physical activity, and maybe take in some of those twinkling Christmas lights. Watch the grog Holidays, family and friends is an equation often resulting in some heavier drinking. Be conscious of how much alcohol you’re consuming, and keep it to a minimum. Also, try drinking wines rather than beer. It has fewer calories, and has some health benefits, such as reducing the risk of heart disease and some cancers, if consumed in moderation. Everyone loves a healthy cook If you’re the one doing the cooking, try substituting certain foods for low fat or fat free alternatives, especially things like cream, milk and cheese. You can even try replacing ice cream with frozen yoghurt and fruit, a festive alternative that the kids can help decorate and will enjoy. Remember to enjoy yourself Don’t be constantly fretting over what you’re eating or what’s gone into your food. Stressing yourself out can have detrimental effects on your health, and might undo all your hard work. Kicking back and relaxing is the rest your body needs at the end of the year. So just remember to relax, slip into that holiday mode and have fun during the Christmas season!
T S F I G THI E H TH T E EAL AS V I G F H TM O HRIS C TRADING HOURS
Monday - Friday* Saturday Sunday
$50 GIFT CARD OR $100 GIFT CARD FOR $89! 5.00am - 10.00pm 6.00am - 7.00pm 7.00am - 7.00pm
*Pool closes at 9.00pm Fridays.
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THE POWER OF PURPOSE
December is a GREAT time to look back on your year, reflect on what you have achieved and make some decisions about where you want the New Year to head. When setting goals, you may have heard of SMART goal setting. This can be used to give greater clarity to our goals, improving our likelihood of achieving what we set out to. Here’s a little refresher… Choose Your Major Goal & Purpose How do we define our biggest goal? Maybe it’s to lose weight, improve your sleep or improve your diet? Regardless of the goal use The 10 Goal Method:
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Take a clean sheet of paper
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Specify your goals and todays date
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Write down 10 goals you would like to achieve in the next 12 months or so
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Then think. If you could achieve any one goal in life within the next 24 hours, which one would have the greatest positive impact on your life today?
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This one answer becomes your major purpose and number one goal.
You can have a series of goals in all areas of your life (career/ family), but this will help you identify your major purpose to strive towards. And remember, if your goal is to lose weight or get fitter in the next 12 months, the team at Ignite would LOVE to help! Our team goals are to inspire and support you. Our purpose is to provide a friendly, fun environment in which you are motivated to reach those goals. So don’t be shy, let us help you. Talk to the team about how you can kick your 2017 targets!
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IGNITE TRAINER TIPS If you have a party to go to and not much time at the gym, try this series of exercises from our new trainer Karren. We promise they will get your heart rate up quick smart!
Weight Sled Powerful legs look great, and weight sleds can give you just that! Make sure you brace your core, and push the sled from a lowered position so that the sled doesn’t tip forward. Five lengths will get you out of breathe pretty quickly!
Battle Ropes Battle ropes target core and upper body, giving an intense cardio-workout. Hold the ends of the rope at arm’s length in front of your hips with your hands shoulder-width apart. Brace your core and begin alternately raising and lowering each arm explosively. Repeat for 45 seconds.
Ring Pull For the upper body (back and arms), get into rope pulls. Easy to perform and you can vary the intensity simply by moving your legs forward or back to increase or decrease body tilt. Repeat 10-15 times. Kettle Bell Swings Set up with your feet just wider than shoulders, grab hold of the kettlebell and brace your core. Swing the bell back and then with the force generated through the back swing, drive through the heels and explode through the hips. Aim to get the kettlebell to just over chest height and return to repeat 10-15 times.
String these exercises together, repeating each four times and you have just created a killer EXPRESS TOTAL BODY workout! HAPPY CHRISTMAS from the team at IGNITE! Burpees When it comes to a full body exercise, nothing beats a burpee. Love them or hate them they work. Try for 10 reps from standing position, squat down placing your hands on the floor in front of you. Jump both feet back so you end up in a plank position. Now execute a push-up (drop to your knees if you have to). Return to the plank position, jump or step your feet back towards your hands and explode up to a jump. Repeat.
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SWIMMING
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ING G LS H A N C I T A TE IMM MENG SW NDA DIN S! FU BREEPION & AM CH
* discounts for subsequent siblings
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S URS A TM HO S I R ING H C AD TR IGNITE HOURS
SWIMMING OVER SUMMER LEARN TO SWIM:
Levels 1-4 (classes held in the small program pool) will finish on Tue 20 Dec. Levels 5-7 & Squads (classes held in 25mtr pool) will finish on Fri 23 Dec. All classes re-open Mon 9 Jan.
SQUADS:
Junior, Development, Competitive, Non Competitive & Swim fit will finish Sat 24 Dec. Competitive, Performance and those competing at the Blacktown carnival (7 Jan) will return on Mon 4 Jan - location pending. Junior, Development, Non-comp & swim fit will return on Mon 9 Jan. Performance Squad: Please see Blake Medhurst for Christmas sessions.
LEARN TO SWIM OFFICE:
Closes Fri 23 Dec and reopens Mon 9 Jan.
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5.00AM - 9.00PM 5.00AM - 9.00PM 6.00AM - 7.00PM 7.00AM - 7.00PM 5.00AM - 9.00PM 5.00AM - 9.00PM 5.00AM - 9.00PM 5.00AM - 9.00PM 5.00AM - 7.00PM 6.00AM - 1.00PM CLOSED 8.00AM - 1.00PM 8.00AM - 5.00PM 5.00AM - 9.00PM 5.00AM - 9.00PM 5.00AM - 7.00PM 6.00AM - 1.00PM CLOSED 8.00AM - 6.00PM 5.00AM - 9.00PM 5.00AM - 9.00PM 5.00AM - 9.00PM 5.00AM - 9.00PM
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