WHAT’S ON? Your Monthly Health and Fitness Newsletter
ISSUE 112 FEBRUARY 2017
ALL YOU NEED TO KNOW ABOUT BREAD
wholegrain has grains (and often seeds) added to wholemeal flour for extra nutritional value. Wholegrain breads (including rye and sourdough varieties) have up to four times the fibre of white breads, making them one of the healthiest options.
Bread now takes up an entire aisle of the supermarket, so it is becoming increasing difficult to know what bread is best. We found this great easy to read information from Taste.com and wanted to share it with you. White Bread Contrary to popular belief, Australian white bread flour isn’t bleached, it’s made from wheat that’s milled to remove the outer layers of the grain. The result is a soft slice with less flavour to compete with fillings. It doesn’t have the fibre of wholegrain, but it’s a good source of protein and carbs. It’s fortified with thiamin, iodine and folic acid, too.
Did you know? Wholegrain breads are low GI because the seeds and grains take longer to digest. This is good for lunchtime sandwiches, as the slow release of energy keeps you full for longer. Soy and linseed adds good omega-3 fats to the mix, too. Fibre: varies from 1.5g to 4.5g per slice. Wholegrain Rye Bread Rye bread has a heavier texture than other breads due to the lower gluten content. Light rye, made from rye and wheat flours, comes in halfway between white and wholemeal for health, but wholegrain rye, with added grains, comes top for its www.mountiesignite.com.au fibre and vitamin content. facebook.com/mountiesignite instagram.com/ignite_healthandfitness
Did you know? Additives that make the dough rise rapidly also make the glycaemic index (GI) go up, so the energy you get from white bread won’t last. Combat its high GI with proteinrich sandwich fillings such as cheese, egg, chicken or peanut butter. Fibre: about 1g per slice. Wholemeal Bread When it’s made from ground whole grains, wholemeal bread has a similar nutritional value to wholegrain bread. However, most packaged wholemeal is made by recombining white flour with the bran and wheatgerm removed during milling. This creates a longer-lasting flour but doesn’t provide the same nutritional balance. Wholemeal bread has more fibre, vitamins and minerals than white, plus it’s fortified with iodine and folic acid.
S E S UR NITE O C IG R P C W AT NO
Ignite Health & Fitness is now running CPR courses to help parents ensure their children’s safety in or around water this summer. Our instructors are fully qualified and you will receive a Royal Lifesaving certificate on successful completion of the course. Courses are face to face in a classroom based environment. No prior learning is required.
DURATION: 3HOURS | COST: $59.00 DATES: 9 FEBRUARY 6.30PM – 9.30PM 28 FEBRUARY 1.00PM – 4.00PM
Did you know? Wholemeal bread is faster to digest and has a higher GI than wholegrain. Fibre: a healthy 2g per slice. Flatbreads & Wraps These are made with or without added yeast. The health rating depends on the flour used. Did you know? Broken pieces of flatbread are a healthy alternative to crackers. Spray with oil, sprinkle with sesame seeds and bake for 2-3 minutes at 180C. Fibre: varies, depending on the flour used and the weight of the piece, from 1g to 7g per piece. Wholegrain Bread While multigrain bread is white bread with grains mixed in,
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Did you know? People with coeliac disease must avoid all rye bread. Fibre: varies from 1g to 4g per slice. High-fibre White Bread Let’s face it, some kids won’t eat grainy bread, which is where high-fibre white can help. With added fibre from legumes, it has more benefits than white bread, but lacks the full range of vitamins and minerals of wholemeal. Did you know? Some high-fibre loaves have added omega-3 fats, useful for those who don’t eat fish, so check the label. Fibre: generally 2g per slice. Wholegrain Sourdough Sourdough rises for up to 18 hours, giving it more flavour and a low GI. Vitamins, minerals and fibre levels vary depending on the flour. Wholegrain sourdough wins across the bread board from nutritionists. Did you know? Some loaves labelled sourdough aren’t sourdough, they’re artificially flavoured. Make sure you always check the label. Fibre: varies from 1g to 4.5g per slice. Source Taste.com.au Author Dr Rosemary Stanton
GROUP X HIGHLIGHT BODYPUMP BodyPump was the first program released by Les Mills. Studies have shown that BodyPump classes are effective at increasing muscular strength and endurance as well as developing efficiency in movements and muscle activation.
If you are pregnant, please make sure you see you a doctor before commencing BodyPump classes and let your instructor know so they can keep an eye on you throughout the class.
The class uses light to moderate weights with lots of repetition (you will perform between 800 -1000 reps in a single class!). Expect to work your entire body throughout the class as tracks target different muscle groups (nothing is overlooked!).
Starting out? To ensure you get the most out of your BodyPump class, make sure you attend one of our Beginner Technique classes scheduled this month:
The class is suited to everyone, we suggest you start with really light weights (even the bar itself), and slowly progress once you have mastered the moves. Pump can be done a couple of days per week, however we always suggest a day off between classes to give your muscles a chance to recover.
SATURDAY 18 FEBRUARY 4.00PM SATURDAY 24 FEBRUARY 4.00PM RSVP AT THE SERVICE DESK
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DY O INB
! K C A B S I
TIME TO RETEST YOUR... • Body fat % • Skeletal muscle mass • Bone mineral content • Internal fat (potentially dangerous fat) • Segmental lean analysis • Where the fat is located on your body + so much more! REMEMBER... If you’re not assessing you are simply guessing!
FEELING HAMSTRUNG BY DOUBT AND FEAR?
RETESTING OR NEW SCANS AVAILABLE Thursday 16 February – 4.30pm - 7.30pm Bookings at the Service Desk www.mountiesignite.com.au facebook.com/mountiesignite instagram.com/ignite_healthandfitness
EVER GET THE FEELING THAT YOU REALLY WANT TO DO SOMETHING, BUT THEN FEAR AND DOUBT TAKE OVER AND YOU NEVER REALLY END UP ACHIEVING YOUR ASPIRATIONS? It happens to the best of us, BUT there are ways to get control back! 1. Write down your goals – people who write down their goals are more likely to achieve them. 2. Do first, think later – stop procrastinating, think less about the steps to get there and more about the outcome. 3. Change your attitude about failure – If you want to grow and succeed, you also must be willing to fail. Failure is not a sign of weakness, look at it as a step towards your end goal. 4. Nobody is rooting for you to fail – For the most part, most people don’t really care if you fail or succeed, the world is a big place, and you are small, use this thought to chase your dreams with little worry about what other people think. 5. Accept your thoughts – don’t fight your fear, allow it, befriend it and channel it!.
! N E K PPE A M HA 7 1 0 2 INGS 7 4 H 9 T in 5m s $ x 4 sion 0 2 ses
Offer ends 28.2.17.
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IMPORTANT DATES FOR 2017
WAKE
UP&
LTS CLOSURES
OUT
Saturday, 1 July 2017 – Club Picnic Day
Thursday, 26 January 2017 – Australia Day Friday, 14 April 2017 – 17 April 2017 (inclusive) – Easter
WORK
S H T N YM O 3M G
Tuesday, 25 April 2017 – Anzac Day Monday, 12 June 2017 – Queens Birthday Monday, 2 October 2017 – Labour Day Sunday, 24 December 2017 – 7 January 2018 – Christmas Holidays
WATER SAFETY WEEKS
T S JU 9 $27 Must be a Mounties Member. Offer ends 28.2.17.
Monday, 13 February 2017 – Saturday 18 February 2017 (inclusive) Monday, 15 May 2017 – Saturday 20 May 2017 (inclusive) Monday, 7 August 2017 – Saturday 12 August 2017 (inclusive) Monday, 23 October 2017 – Saturday 28 October 2017 (inclusive)
ASSESSMENT WEEKS Monday, 20 February 2017 – Saturday 4 March 2017 (inclusive) Monday, 22 May 2017 – Saturday 3 June 2017 (inclusive) Monday, 14 August 2017 – Saturday 26 August 2017 (inclusive) Monday, 30 October 2017 – Saturday 11 November 2017 (inclusive)
HOLIDAY INTENSIVE WEEKS Term 2: Week 1: Monday, 10 April 2017 – Thursday, 13 April 2017 (4 days only) Week 2: Tuesday, 18 April 2017 – Friday, 21 April 2017 (4 days only) Enrolments commence: Monday, 3 April 2017 from 9am
• • • • • •
Squad programs and private lessons Lessons from 6 months to adults State of the art purpose built facility Undercover car parking Royal life swim & survive endorsed Austswim certified
Term 3: Week 1: Monday, 3 July 2017 – Friday, 7 July 2017 Week 2: Monday, 10 July 2017 – Friday, 14 July 2017 Enrolments commence: Monday, 26 June 2017 from 9am Term 4: Week 1: Monday, 25 September 2017 – Friday, 29 September 2017 Week 2: Tuesday, 3 October 2017 – Friday, 6 October 2017 (4 days only)
PHONE 8784 0014
SWIMMING
Enrolments commence: Monday, 18 September 2017