WHAT’S ON? www.mountiesignite.com.au facebook.com/mountiesignite instagram.com/ignite_healthandfitness
ISSUE 96 OCTOBER 2015
Your Monthly Health and Fitness Newsletter
IGNITE WITH US THIS HALLOWEEN WHEN THE WEATHER WARMS UP THE IGNITE TEAM LIKE TO PARTY! So mark your diaries for 30 October and get Halloween ready with us! We will have DJ Songz here from 5.30-8.30pm, and a swimming carnival from 7.00pm. Be sure to try to beat the 7-minute challenge top scores, as we will be crowning the inaugrual Challenge Winner at around 7.30pm! Plus there are lots of prizes for members who dress up and provide the best impressions of Spooks, Ghosts and Goblins!! Memberships will be on sale all day; and for any current IGNITE member that refers a friend who joins for 12months receives a FREE IGNITE T-shirt (or training shirt) plus 1 month www.mountiesignite.com.au extension on their own gym membership. So what are you facebook.com/mountiesignite instagram.com/ignite_healthandfitness waiting for, tell your friend to get IGNITED!
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TRADING HOURS Monday - Friday* 5.00am - 10.00pm Saturday 6.00am - 7.00pm Sunday 7.00am - 7.00pm *Pool closes at 9pm Fridays.
7-MINUTE CHALLENGE LEADER BOARD 30 OCTOBER WILL BE YOUR LAST CHANCE TO BECOME IGNITE’S INAUGURAL CHALLENGE WINNER. HERE ARE THE SCORES TO BEAT:
VIVIAN - 246 SHANE - 276 SUMMER SHAPE UP STARTS NOW LOSING WEIGHT IS NO EASY TASK, AND DOING IT THE HEALTHY WAY CAN BE EVEN HARDER. That’s why it’s easier to do it with small deviations rather than making drastic changes all at once. Here is a list of our top 5 most important considerations. Implement challenge number 1 then once concurred move onto the next tip. 1. Replace the Soda – diet cola or not, we all know that drinking soda is not good for your health (increases blood pressure, destroys your teeth, may lead to diabetes, makes you fat, is linked to osteoporosis, increases risk of kidney stones...) The best way to give up soda is to make sure you are hydrated, so drink plenty of water early on in the day and get ahead of the cravings. If you just can’t resist the bubbles, try a glass of mineral water with a squeeze of lemon or lime. 2. Reduce processed foods – it really is pretty simple, the more processed your food the more likely it is to contain sugar and salt. Processed foods make us fat because they are designed that way; they stimulate dopamine, a feel-good neurotransmitter that lights up your brain in similar ways that drugs do. Food companies know this … and they actually engineer their products to have this effect. Journalist Michael Moss says in his book Salt Sugar Fat: How the Food Giants Hooked Us: Some of the largest companies are now using brain scans to study how we react neurologically to certain foods, especially to sugar. They’ve discovered that the brain lights up for sugar the same way it does for cocaine.
3. Read labels – and if you don’t know what an ingredient is, put the food back and pick something else! (okay so technically this is the same as the point above; but hey we just want to stress the point and make you really good at avoiding processed foods. 4. Get IGNITED – get to the gym and increase weight training. Lifting weights gives you an edge over belly fat, stress, heart disease, and cancer—and it’s also the single most effective way to look hot in a bikini or budgie smugglers (whatever your choice). Think of your muscles like bricks in a fireplace, the more muscle you have the greater your ability to burn calories whether you are exercising, sitting at your desk at work or sleeping. 5. Make a plan – if you are a busy mum, busy at work or busy with friends, life sometimes gets in the way of all good intentions! If you schedule your week ahead, it is more likely that you will be able to get the things done that you want to do. Try this right now: - open your diary - flip the page to the start of next week - write down your nutritional goal on each day (e.g. give up soda, eat lunch without any processed foods, have an alcohol free day) - schedule 3 exercise sessions including 1 session that is different than anything you have ever done before (e.g. 7 minute challenge, 7 minute run, book a PT session). Now you have a plan - just do it!
EXERCISE HIGHLIGHT - THE SLAM BALL WHY SLAM? Slam balls are a very affective form of training as they improve your muscle mass, cardiovascular endurance and hand-eye coordination. They are typically made out of a hard rubber so they can handle high-velocity impact against a hard surface, which makes them very useful for throwing exercises. Slam Balls vary in weight between 1-80kg allowing them to be used for a wide spectrum of fitness modalities making them a perfect fitness tool for the average joe to the professional athlete. There are many slam ball exercises which vary the technique of their use. They can either be held, thrown, balanced or caught to achieve the desired stress and performance outcome. Slam balls can be used to isolate a specific muscle or used in a functional sense to target several muscle groups. Using the slam ball as functional exercise will make them very affective in burning calories. To the right we have devised a slam ball workout to put you through your paces which targets all aspects of your body.
1
GOBLET SQUAT
5
CLOSE GRIP PUSH UP
2
6
SLAM BALL
SINGLE ARM SHOULDER PRESS
3
OVERHEAD WALKING LUNGE
7
RUSSIAN TWIST
4
V-SITUP
* COMPLETE THIS ROUTINE 3 TIMES * CONDUCT 15 REPITITIONS OF EACH EXERCISE * REST 1-2 MINS BETWEEN EACH ROUND
www.mountiesignite.com.au facebook.com/mountiesignite instagram.com/ignite_healthandfitness
www.mountiesignite.com.au facebook.com/mountiesignite instagram.com/ignite_healthandfitness
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STUDIO 2
BODY JAM Rae & Jeffrey SH’BAM Rae & Jeff & Kylie CXWORX Tamara & Chi RPM Jako & Oscar BODY COMBAT Kylie & Karola BODY PUMP Chi & Avei
STUDIO 3 9.30am
BODY BALANCE Marie
25M POOL 9.15am
AQUA WORKS Lynette
SUNDAY 18 OCTOBER STUDIO 2
8.00am BODY ATTACK Tamara & Karola ** all other classes as normal
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SATURDAY 17 OCTOBER 7.15am 8.15am 9.00am 9.40am 9.40am 10.40am
SWIMMING
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SENIORS DAY 9 OCTOBER HEALTHY HEARTS Your heart is a vital organ and requires a lot of care to ensure that it is functioning at optimal levels. Our Exercise Physiologist will be discussing the positive steps to take in maintaining a healthy heart.