www.mountiesignite.com.au facebook.com/mountiesignite ISSUE 108 instagram.com/ignite_healthandfitness
OCTOBER 2016
WHAT’S ON? Your Monthly Health and Fitness Newsletter
HEY MEMBERS
E P T I N N EE
TY R A
IHGALLOEDWULEMONDAY 31 OCTOBER H C S
5.00PM – 9.00PM
+ Exercise Competitions + Scavenger Hunt + DJ 5.30pm - 8.30pm + Membership Specials + 30min master classes from 4.30pm - 8.30pm
TIME
ACTIVITY
WHERE
5.00PM - 7.00PM
FINAL CHANCE TO COMPLETE THE 3 MIN FITNESS CHALLENGE TO WIN 6 MONTHS MEMBERSHIP
REGISTER AT THE SERVICE DESK
4.30PM - 8.30PM
MASTER CLASSES
STUDIO 2
5.00PM
GUESSING COMPETITION (ALL PROCEEDS GO TO IGNITE SWIM CLUB)
SERVICE DESK
6.30PM
SCAVENGER HUNT ROUND 1
GYM FLOOR
7.00PM
FITNESS COMPETITION
STUDIO 1
7.30PM
SCAVENGER HUNT ROUND 2
GYM FLOOR
8.00PM
3 MIN FITNESS CHALLENGE WINNER ANNOUNCED
SERVICE DESK
8.30PM
SCAVENGER HUNT ROUND 3
GYM FLOOR
9.00PM
GUESSING COMPETITION WINNER ANNOUNCED
SERVICE DESK
MASTER CLASSES 4.30PM
CXWORX - TAMARA
6.30PM
BODY PUMP - CHI & CATHERINE
5.00PM
BODY ATTACK - TAMARA
7.00PM
BODY COMBAT - CHI & AVEI
5.30PM
BODY COMBAT - AVEI & CHI
7.30PM
SH’BAM - RAE
6.00PM
CXWORK - TAMARA
8.00PM
BODY JAM - RAE
TRADING HOURS Monday - Friday* Saturday
5.00am - 10.00pm 6.00am - 7.00pm
We have a jam packed month coming up, so there’s no chance of boredom setting in at IGNITE! The month kicks off with the long weekend so get out and get active (after a workout at the gym of course!). Make sure you check the times that we are open and the class schedule that will change over this time. We have also set up a 3 minute challenge with both female and male winners will receiving a massive 6 months gym membership (plus bragging rights of course!!)! Enter as many times as you like with the aim to beat your score. October is also Pink Ribbon Month and Friday 21 is Pink Ribbon day. We urge you to donate to this worthy cause. And then there’s Halloween – we LOVE dressing up and having some fun, so make sure you hit the gym on Monday 31st October.
Sunday 7.00am - 7.00pm *Pool closes at 9.00pm Fridays.
Recommendation: before you go and cut all red meat out of your diet (it is a fabulous source of iron, zinc, B12 and protein), just reduce <500g per week of lean red meat and limit or avoid processed meats. Include more lean proteins, like; eggs, chicken and oily fish. 4. Boost your fibre intake Research suggests that dietary fibre may assist in reducing the risk of bowel cancer. Recommendation: Ladies, aim for 25g of fibre each day and men, aim for 30g per day. Include high fibre foods, such as wholegrains, nuts, seeds and legumes at each meal. 5. Choose soy in moderation Soy products have long been avoided by many because of the controversy surrounding cancer risk. Soy products are rich sources of phyto-oestrogens and there is evidence that phyto-oestrogens may encourage the growth of existing hormone dependent cancers. Recommendation: Like everything, consume soy products, such as tofu, tempeh and soy milk, in moderation. 6. Limit your alcohol intake Alcohol can increase the risk of cancer of the breast, bowel mouth, pharynx, larynx, oesophagus and liver.
CANCER PREVENTION AND DIET BY ELDA PINTO EP DIETETICS
Recommendation: Alcohol consumption should be limited to no more than 2 standard drinks per day or avoided. For further information on dietary needs, we recommend talking to a registered Dietitian (like Elda), who can establish www.mountiesignite.com.au not only a recommended eating plan, but also talk to you facebook.com/mountiesignite instagram.com/ignite_healthandfitness about your behavioural patterns that may affect your health and well-being.
Owner/Principal Dietitian, APD/AN
A healthy body weight, balanced diet and regular physical activity can assist in the prevention of certain cancers. Below are our 6 top tips for reducing your risk of certain types of cancer through diet; 1. Maintain a healthy body weight We all know how important weight management is, but did you know that carrying extra body fat has been shown to increase your risk of developing cancer of the colon, breast (in post-menopausal women), endometrium, kidney and oesophagus? Recommendation: Limit high fat, salty and sugary foods to control and prevent weight gain. Choose a healthy balanced diet that you are able to maintain long term. 2. Aim for 2 and 5 Being told to eat more fruit and vegetables is nothing new, but regular consumption of these wholefoods can help reduce the risk of cancer of the mouth, throat, oesophagus, stomach and bowel. Recommendation: Aim for 2 serves of fruit and 5 serves of vegetables each day. Choose lots of different varieties and colours for maximum benefit. 3. Minimise the meat You have probably seen this one all over the news in recent months, eating red meat, especially, processed meat, may increase the risk of bowel cancer.
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EXERCISING ETIQUETTE DON’T BE A GYM DIVA As we get busier moving into the warmer months, it’s a good time to remind you that we all have different ways we like to use the centre, and that we all need to cooperate to ensure everyone’s experience is a healthy, happy one.…
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But these are just a few of the ways that exercisers can be discourteous at the gym, taking phone calls on your mobile during a class, claiming a ‘spot’ in a group exercise studio, doing your own routine in a class rather than following the instructor, spitting in the showers or leaving chewing gum in the water stations are other ways we can offend fellow members. While stress may underlie some bad gym behaviour, it’s a poor excuse nonetheless. Overall, most gym-goers don’t bother other exercisers too much. But even one bad apple can ruin everyone else’s workout. To ensure your Ignite experience is a good one, please adhere to the following Fitness Centre Etiquette.
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It’s likely that anyone who’s spent time at a health club has seen some bad behaviour, including the equipment hogs, those who leave cardio machines dripping with sweat and the peeps who grunt loudly as they lift oh-so-heavy weights that they have no intention of putting away.
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Wear clean and appropriate clothes. Avoid strong perfumes, cologne, or body lotion. Please wear deodorant.
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Bags are not permitted on the gym floor or in our exercise studios, please use the locker rooms to store your gym bags and other personal items (remember, we advise that you do not bring valuables to the gym).
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Bring a towel with you to wipe off equipment when you finish. The rest of us don’t want to lie in your sweat. We have disinfectant wipes available around the gym for you to use on equipment.
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If you want to use a piece of equipment someone else is using, ask if you can “work in”. If there is only one person on the equipment the proper response is yes, provided there is not a large difference in weight or many adjustments to be made on the equipment. When you’re finished don’t linger or chat. Others may be waiting for the equipment.
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Use clips and collars to secure weights on barbells.
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Return your weights to the rack where they belong so others won’t have to hunt them down. Take your towel off the bench or piece of equipment when you’re done using it.
CLASS SCHEDULE CENTRE HOURS SUNDAY 2ND OCTOBER
7.00AM - 7.00PM
MONDAY 3RD OCTOBER
8.00AM - 6.00PM
NO LEARN TO SWIM OR SQUAD PROGRAMS
SUNDAY 2ND OCTOBER 8.15AM
PILATES - TIOLA (STUDIO 2)
9.30AM
ZUMBA - YVONNE (STUDIO 2) MONDAY 3RD OCTOBER
8.45AM
TABATA - AVEI (STUDIO 2)
9.30AM
ZUMBA - KELLY (STUDIO 2)
DAYLIGHT SAVING
9.30AM
RPM - TAMARA (STUDIO 4)
9.30AM
AQUA GENTLE - LYNETTE (25M POOL)
DON’T FORGET DAYLIGHT SAVING COMMENCES ON SUNDAY 2ND OCTOBER.
10.15AM
AQUA ZUMBA - KELLY (25M POOL)
PLEASE REMEMBER TO SET YOUR CLOCKS FORWARD ONE HOUR ON SUNDAY MORNING.
10.30AM
BODY PUMP - AVEI (STUDIO 2)
10.30AM
BODY BALANCE - BELLA (STUDIO 3)
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Don’t stand too close to someone performing an exercise. It’s distracting and potentially dangerous. Try not to block mirrors either. The mirrors are there so you can watch your form.
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Avoid dropping weights on the floor. If you can’t set it down, don’t pick it up!
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During busy times don’t do supersets that require you to use two or three pieces of equipment at the same time. If that’s the only time you can workout, and you have to do a superset workout, then make sure to allow others to work in with you and ask a gym floor host to supervise.
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Don’t offer unsolicited advice. If someone is doing something potentially harmful, notify gym staff.
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For hygiene PLEASE do not spit or leave chewing gum in the water stations. Please avoid spitting or clearing your throat while showering.
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People wear headphones for a reason. Don’t talk to them. Think of them as big “Do Not Disturb” signs. Don’t talk to someone during an exercise either. If you distract them they might injure themselves.
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And you grunters... While it may be necessary to grunt a little to help get out the last rep or two, we do not need to hear you grunt on each rep of every exercise.
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Please turn your mobile phone on vibrate so the ringing doesn’t distract anyone.
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PLEASE do NOT enter the Group Fitness Studio until receiving authorisation from your instructor.
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Please refrain from talking in classes excessively as it interrupts the flow of the class and distracts other members.
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Please ensure that you arrive on time for your class. If you are more than 5 minutes late, for your own safety do not enter.
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Please do NOT leave classes early (unless in the case of emergency or feeling unwell) without informing the instructor, prior to the class commencing.
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Please DO NOT pack away your equipment during the class unless instructed.
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Please share exercise spaces, if you are training with friends, be mindful of the space and equipment you are using and those around you who may be waiting for you to finish.
Most importantly, we advise you to see an IGNITE employee rather than deal with an uncomfortable situation yourself.
$5 LIVE SHOW $100 CASH DRAW $12 BUFFET LUNCH
MOUNTIES MONTHLY
@ EMPEROR’S BUFFET
Friday 14 October MORNING MELODIES
Starring Lisa Cook and Jon Carlo
• • • • • •
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
PHONE 8784 0014
SWIMMING
$5 members l $10 guests Includes morning tea Doors open 10.30am l All ages
FOOD LABELS Confused about how to choose the healthiest products in the supermarket? Learn how to understand food labels, ingredient lists and product claims.
Presented by registered dietitian Elda Pinto.