Ignite jan 2017 newsletter

WHAT’S ON? Your Monthly Health and Fitness Newsletter

ISSUE 111 JANUARY 2017

IMMUNITY BOOST WANT TO GIVE YOUR IMMUNE SYSTEM THE UPPER HAND THIS YEAR? Want to give your immune system the upper hand this year?

For your immune system to function well, it requires balance and harmony. There are many factors that may contribute to a strong immunity and these include diet, exercise, age, psychological stress, and environmental assaults.

The first line of defence is to choose a healthy lifestyle.

General good health is the single best step you can take towards keeping your immune system strong and healthy.

Top lifestyle strategies include:

Diet & Immunity Research is sketchy on the best foods to increase immunity, there is some evidence that deficiencies of zinc, selenium, iron, copper, folic acid and vitamins A, B6, C and E alter immune response in animals. It is also good to know that information from Harvard Medical School notes that as far as miracle supplements goes, there is little evidence to suggest they actually bolster immunity to the point where you are better protected against infection and disease. Your best defence is a diet rich and varied, and if you can’t get this then a multivitamin and mineral supplement may bring health benefits.

Exercise and Immunity Exercise improves cardiovascular health, lowers blood pressure, helps control body weight and protects against www.mountiesignite.com.au facebook.com/mountiesignite instagram.com/ignite_healthandfitness

• Eating a diet rich in fruits, vegetables and wholegrains • Reducing saturated fat in your diet • Not smoking • Maintaining a healthy weight • Controlling your blood pressure • Drinking alcohol in moderation • Getting an adequate amount of sleep • Taking steps to avoid infection such as washing your hands frequently, cooking meats thoroughly, staying away from others if they or you are sick • Getting regular medical screening tests appropriate for people of your age and risk category.

Immunity as we Age It is important to understand that the ageing process somehow leads to a reduction of immune response capability, which in turn contributes to more infections, more inflammatory disease, and greater chances of developing cancer. Respiratory infections, influenza, and particularly pneumonia are the leading causes of death in people over 65 worldwide. Researchers have found a connection between nutrition and immunity in the elderly; this is likely due to the fact that older people tend to eat less and eat a less varied diet and therefore can become deficit in some essential vitamins and trace minerals.

It is good to know that vaccinations for influenza significantly lower the rates of sickness and death in older people compared to no vaccination.

TRADING HOURS

Monday - Friday* Saturday Sunday

S R Y HOU A D G I L HO ADIN IGNITE HOURS TR JANUARY SUNDAY 1 MONDAY 2 TUESDAY 3 WEDNESDAY 4 THURSDAY 5 FRIDAY 6 AUSTRALIA DAY 26

CLOSED 8.00AM - 6.00PM 5.00AM - 9.00PM 5.00AM - 9.00PM 5.00AM - 9.00PM 5.00AM - 9.00PM 8.00AM - 4.00PM

DATES NOT LISTED REMAIN REGULAR TRADING HOURS. SWIM SCHOOL OFFICE AND LESSONS COMMENCE 9 JANUARY.

5.00am - 10.00pm 6.00am - 7.00pm 7.00am - 7.00pm

*Pool closes at 9.00pm Fridays.

a variety of diseases. Does it improve immunity? Well, just like a healthy diet is good for general health, exercise can contribute to general health wellbeing and therefore a healthy immunity. Exercise also contributes to better circulation, which allows the cells and substances of the immune system to move through the body freely and do their job efficiently.

Sleep and Immunity Studies have found that T-cells (they are the good guys protecting us from sickness) go down if we are sleep deprived, and inflammatory cytokines go up (let’s call them the bad guys in this story). Simply, if you aren’t getting enough sleep you could be suppressing your immune function.

Does being cold make you sick?

Normal exposure to cold weather is unlikely to make you sick (regardless of what your mum says!), nor does it make you more susceptible to infection. Should you wear a jacket when its cold out? Absolutely, especially if you want to feel comfortable and if exposure will be extended. Hang around someone with a cold (influenza), now that’s a different story!

Last Word It seems pills and potions are not necessarily the answer when it comes to immunity, unless you cannot get a wide variety of vitamins and minerals from a balanced diet. Choose foods from all colours of the rainbow, get regular exercise, a good amount of sleep oh, and stay away from people with the flu!

GROUP X HIGHLIGHT BODYATTACK If 2017 is your year to increase cardiovascular fitness make sure to include a BodyAttack class into your weekly routine. BodyAttack is one of our Les Mills programs. It is a high-energy interval training class that combines athletic aerobic movements (burpees included!) with strength and stabilisation exercises.

There are two big peaks in the class, track 4 (plyometrics) and track 9 (power), so plenty of time in-between to recover.

Expect exercises like high knee running, lunges, squats, hops, plyometric jumps, knee lifts, push-ups, hovers, planks and mountain climbers. Your instructor will provide low-

NEW

GROUP CLASS

RELEASES MONDAY 16TH JANUARY

5.30PM RPM 6.30PM PUMP 7.30PM COMBAT impact options, so if running and jumping just is not your thing, you will have alternatives.

The best things about BodyAttack: • You will burn a tonne of calories • You will increase coordination and agility • You will get fitter by attending (heart and lung capacity) • You will get a runners high after the class We suggest you bring a drink bottle full of water, and make sure you have good quality running shoes. If it’s your first time, make sure you arrive early and see the instructor, they will keep their eye on you to ensure everything is okay.

Expect to feel a little uncoordinated in your first couple of classes, it takes time to get all the moves like a pro, but keep at it; results will follow!

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NEW YEARS’ RESOLUTIONS

BY ALEX HARDY New Year’s resolutions tend to be very similar each year…

‘Lose weight’, ‘Stress less’, ‘Quit smoking’, ‘Quit drinking’ ‘Start getting to work on time’, ‘Get out of debt’, ‘Learn something new’…

The list goes on, and one of two things happen…

1. New Years’ Day fell on a Friday – therefore the resolution won’t start till ‘Monday’ 2. We suddenly become forgetful about our resolution way before Australia Day! Why do our resolutions fail? Are we unwilling to participate?

Forgetful? Lazy?

Lack of planning and failure to set specific, measureable, attainable, relevant and time bound goals can be to blame.

Let’s take a few common resolutions and unmask them.

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N E K PPE A M HA 7 201INGS 7 4 H T in $9 m 5 s 4 ion x 20 sess

Offer ends 28.2.17.

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“I want to lose all that weight I gained over Christmas” Reality check: You have been eating poorly all year, you have had a stressful year with work and family life, you have not exercised nearly enough, your health has suffered…this could go on.

1. Let’s not blame Christmas for your weight gain.

2. Cut yourself some slack – you’ve had a tough year.

3. The goal was NOT specific.

“I want to quit smoking” Chances are, you still are smoking. However well done for wanting to quit! If you are a ‘pack a day’ smoker – cold turkey may be a little daunting, hence why you tried and failed a number of times!

The goal was not realistic. Why not reduce your habit to half a packet a day for the first few weeks? Gradually lower it each fortnight? Set a reminder on your phone or calendar, keep a diary.

“I’m going to exercise every day in 2017” Another stark reality check? You barely managed one day per week and you are going to exercise seven days?!

This is not specific. It is definitely unrealistic. Plus, you have no plan! Instead, why not start with some incidental exercise daily such as parking the car further and walking to work, walk on your lunch break, take the stairs or even schedule an exercise class into your day!

With all this in light, here are some basic tips to assist you in setting and upholding your 2016 New Years’ resolutions!

E T I IGNSHIP ES8 E12 & 1 S F R E G 6, SHIP B N N M NI O BER T!*

ME 0 JOI ONTH MEMCOME GIF L M $2 WE US

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*12month upfront memberships only. Includes Ignite Duffle bag, Towel and Drink bottle valued at $45.

Available until stocks run out. Ends 31.1.17.

1. Why wait? New Years has come and gone, Mondays always roll around. Start NOW! 2. Be specific about your goals. Instead of “I want to lose weight this year” - try “I want to lose 5kg by 30 March 2017”.

3. Focus on one goal at a time. Don’t change everything at once!

4. Celebrate success regularly to stay motivated. If it is a step towards the right behaviour and thought pattern, then give yourself a pat on the back!

5. Make sure you’re held accountable. Tell one person (someone close to you) so that they will keep you on track.

6. Remember, every day is a new day, so make the most of it! Have fun, don’t be so hard on yourself. Small and steady steps are the key to success!

Happy New Year and best of luck with your resolutions for 2017!

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SWIMMING

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* discounts for subsequent siblings

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S E S UR NITE O C T IG R P C WA 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: 17 JANUARY 1.00PM – 4.00PM

• • • • • •

9 FEBRUARY 6.30PM – 9.30PM 28 FEBRUARY 1.00PM – 4.00PM

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 Courses are subject to minimum enrolment numbers.

PHONE 8784 0014

SWIMMING

FOR BOOKINGS CALL 8784 0014