Ignite Newsletter - June 2015

SWIMMING news A new name and new direction for ignite squads Over the past 12 months we have implemented a Development Program to transition swimmers from Learn to Swim into Squads more effectively. What exceptional talent we have! All children involved in this program have risen to the challenges set and exceeded our expectations significantly.

With the success of the Development Program and along with the change of name from M1 Squads to Ignite Swimming we are now focusing on breeding champions!

Commencing this month we are going to be implementing a few adjustments to our Bronze and Silver Squads programs. AND in the not too distant future we aim to hand pick a talented group to swim in a GOLD Squad. With this, there may be some changes to lanes space allocations for members. We will notify you well in advance of any variations.

Our aim is to cultivate a more competitive platform providing swimmers the opportunity to swim competitively thus breeding Junior Ignite champions we can all be proud of.

For information please contact Blake Medhurst (Head Coach) via email blakem@mountiesgroup.com.au or phone 8784 0014.

We are making a stand together over Winter Weight Gain!

ISSUE 92 JUNE 2015

Out with the old & IN WITH THE NEW! IGNITE HEALTH & FITNESS is your new centre! We are so excited about our re-branding as it has enabled us to form an identity that we are proud of and a philosophy that we can live by.

Our new brand reflects where we came from, with the Mounties Spark, and projects the path of our future.

Look up the word IGNITE and you will read trigger, arouse, spark, instigate, excite, provoke, stir up, work up, whip up, incite, fuel – that’s what we want our centre to do for our member’s health and fitness.

Everyone who steps into a gym has a goal, no matter how small. We want to ignite that desire for change and we want to provide you with a place that inspires you each and every day to achieve that goal.

Help us celebrate our new brand on Friday 12 to Sunday 14 June. We kick off with a party and DJ Friday from 5.30pm &

WHAT’S ON? Your Monthly Health and Fitness Newsletter

continue throughout the weekend with Free Health Seminars, Workshops, Merchandise Sales, Free Personal Training Groups, Fitness Challenges and Free Classes.

Our new BRAND IGNITE is an inspiring centre where people unite for better health & vitality.

We are a fitness facility but more so we are a centre that • Imparts knowledge for improved energy and disease prevention • Embraces all ages, delivering systems for the young and the mature • Teaches swimming fundamentals and breed champions • Understands life’s struggles, and supports those needing higher levels of care • Is innovative and inspiring Our Mission = Our Mission is to inspire and support the community through diverse services, passionate individuals and innovative facilities.

Our Purpose = Our purpose is to provide a fun, friendly and supportive environment; to be the destination of choice for health & fitness.

Our Vision = To IGNITE the DESIRE to IMPROVE the quality of LIFE. Life is short, we want you to look and feel your best for it!

This year we are reserving the norm of gaining weight in winter. Make a Winter Weight Loss Pledge with us and we will help you attain your goals. It’s all about our commitment to your health and wellbeing.

Step 1: See our Service Desk & Pledge an amount of weight you want to lose this Winter Step 2: Book in for a Body Composition*, so you can keep track of your progress (*optional) Step 3: Once you make the pledge, you will receive weekly email tips on nutrition and exercise Step 4: Recheck your Body Composition each month and say goodbye to winter weight gain!

Trading Hours Monday - Friday* 5.00am - 10.00pm Saturday 6.00am - 7.00pm Sunday 7.00am - 7.00pm *Pool closes at 9pm Fridays.

Sick of SQUATS! Move over Squats – we have had a long & (at times) painful though nevertheless, fulfilling relationship. But I have to say … I’m sick of you and now is the time to look elsewhere for gravity-defying backside exercises!

If you feel the same, read on as IGNITE explores 4 great squat alternatives.

Marching Glut Press • Lay on your back, knees bent and feet flat on the floor.

• Raise your hips so your body forms a straight line from shoulders to knees.

• Lift one knee to chest, return foot to the floor and repeat on the other side.

• Repeat x 15 (or a 30 count on each leg), rest 15 seconds.

• 4-6 sets

Swiss Ball Hamstring Curl • Lay on your back, with lower legs and heels on the ball.

• Raise your hips so your body forms a straight line from shoulders to knees.

• Pull your heels towards you & roll the ball as close to your butt as possible.

• Slowly return to straight line position and repeat 8-15 times.

• 4-6 sets (resting with your butt on the floor between sets)

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Kettlebell Swing If you have never exercised with a kettlebell, make sure you attend our kettlebell session on Saturday 13 June at the IGNITE OPEN WEEKEND LAUNCH PARTY. • • • • • • •

Stand over the kettlebell feet hip-width apart, chest up, shoulders back and down.

Grab the kettlebell, palms facing you & thumbs wrapped around the handle.

Resume standing positon. Keep arms long & loose, retract the shoulder blades and engage your core. Soften the knees.

Driving through the heels, explode through the hips and swing the weight upwards – aim for chest height.

As the kettlebell begins to fall, keep the arms straight and allow the hips to move backwards. The kettlebell will swing back between your legs.

As the swing reverts to a forward motion, drive through the heels & hips to once again send the kettlebell to chest height. Repeat 8-12 times 3-4 sets

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Barbell Deadlifts • Load the bar with an appropriate weight • Stand with feet shoulder width apart, brace the core.

• Bend and grab the bar with an overhand grip just beyond shoulder width without allowing the back to round • Stand back up rolling the bar up your legs, squeezing the gluts • Lower the bar to the floor, keeping it close to your legs and repeat 8-12 times • 3-4 sets

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Smart FAST FOOD

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Living the fast life but care about your health and need alternatives to fast foods?

No sweat! Here’s our tips on creating healthy pizzas so you will never need to dial dominos again!

• Start HOT – make sure your oven is preheated and hot!

If you want a soggy crust the best way to get one is to throw your pizza into a cold oven.

• Crisp it first – If you like a toasty bottom and fresh ingredients on top, bake your base first, then add cooked ingredients and reheat.

• Less Cheese PLEASE – if you are serious about improving the health status of your pizza, you have to reduce cheese. Try parmesan, goat’s cheese, low fat feta or fresh mozzarella as an alternative (better flavour, less fat).

• Make the topping the hero: #1 = Baby Spinach, Roasted Pumpkin, Spanish Onion, Avocado, Capers and Smoked Salmon (drizzle with Aioli). #2 = Chicken Brushetta. Cook the base, add fried BBQ Chicken & mushroom, with a sprinkle of cheese and return pizza to oven for about 10mins. Top with fresh tomatoes, onion and thinly sliced snow peas, #3 = Garlic Prawns, blanched broccoli, Fresh tomato and parmesan cheese.