Ignite oct 2017 newsletter

WHAT’S ON? Your Monthly Health and Fitness Newsletter

ISSUE 120 OCTOBER 2017

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SWIMMING FOR SUMMER

The 2016 National Drowning report found that eleven children aged 5-14 years drowned in 2015/2016 and 21 deaths were recorded of children aged 0-4 years. These 32 deaths are 32 too many and reinforces the importance of all children learning swimming and water safety skills from an early age and for parents and guardians to know what to do in these situations.

Starting lessons from an early age not only increases water safety and familiarization it also promotes: •

Gross motor movement

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Cognitive skills

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Social and emotional skills

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Language skills

R P C N R A LE

21 people drowned over Christmas in NSW alone.

Let’s change this statistic together!

DURATION: 3 HOURS | COST: $59.00 12 OCTOBER 6.30PM – 9.30PM DATE: 23 NOVEMBER 6.30PM – 9.30PM

Studies have shown that children who start and then continue lessons from a younger age are more likely to progress at a faster rate than those who start at a later age.

At IGNITE, we have a number of programs that can assist in preventing these sorts of tragic events such as: •

Lessons for babies from 6 months to 2 years (under the guidance or a parent/guardian) and then from 2 years and over with a qualified instructor in a group environment.

•

Resuscitation Courses - run monthly on a Thursday night for 3 hours are face to face in a classroom environment and are offered to those 12 years and over.

Courses are subject to minimum enrolment numbers.

FOR BOOKINGS CALL 8784 0014

To help prevent your child from missing out in the summer months, or to have that piece of mind that you would know what to do in a situation when your child’s life depends on you, get a head start and enroll now in either of these courses!!

For further information on the Learn to Swim Program or the Resuscitation Courses, please call (02) 87840013.

OUR SPIN ROOM IS BACK IN ACTION NEW TIMETABLE COMING SOON!

TRADING HOURS

Monday - Friday* Saturday Sunday

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

*Pool closes at 9.00pm Fridays.

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GET SUMMER RESULTS SOONER!

Spring and summer is just around the corner, yet the days are still short, and you haven’t gotten any less busy. You have work, friends, family and other commitments that compete with your gym training time, so what can you do to help boost your best efforts in the gym? Read on to find the seven easiest and most effective tips to get to rapidly get your best body yet:

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1. Tell people: Telling people your intentions keeps you honest. You can recruit the people around you as your best supporters especially in moments of weakness, and they will also help you feel more accountable.

For example: the morning tea break with cakes and treats could be a (cake) recipe for disaster, but if your colleagues know you’re being strict on your diet they’ll be less likely to encourage you to eat it and instead might help provide.

2. Recruit a friend: Fitness is more fun with a friend: it can add an element of motivation to show up on colder days, and perhaps a level of competitiveness to get you aiming higher with the intensity of your sessions.

Choose a friend who has similar goals to yours, and someone with a good work ethic. Having similar training goals and attitude will ensure that you can also preserve a friendship both inside and outside the weights rack.

3. Eat well: It’s not actually possible to out-exercise your diet. Regardless of what you choose to eat, remember every item you put in your mouth has calories. Calories all matter, regardless of the source, so make sure your putting efforts in to reduce portion size and choose fresh and healthy food. E.g. peanut butter has good fats, but still has fat, so go sparingly on portion sizes.

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Major changes in the kitchen mean major changes to your waistline. When you can’t bring yourself to prepare your meals simply make more choices that you are proud of in your daily routine e.g. choosing an apple instead of a Danish at morning tea, and reducing snacking.

One further change is looking at your daily habits. Make a commitment to sit down when eating, placing all your meals on plates, and not eating when distracted. When you are not paying attention to your food, it is extremely easy to eat more than you realize. Plating food allows your brain to be conscious when you are eating, and sitting down reminds your body that it’s time to rest and digest instead of be in stress mode.

4. Work your hardest: Only you know how hard you are working in a session. It doesn’t matter your starting point or what the person next to you is lifting. If your perceived level of exertion is a 4 out of 10, don’t expect to get the results you desire if you aren’t giving your best. Aim for that last 20% of your reps in each set to be the most challenging ones (so 9th and 10th rep will be most difficult of a 10 rep set), and keep the rest periods

short: either super set where there is no rest between two exercises, or keep timed breaks to only 30 seconds.

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5. Sensible supplementation It’s understandable that you might not feel like you have as much effort to give on some days: perhaps work has been stressful or you had a fight with your partner. The intensity of the session is dictated by the work that you put in: so each session is crucial to get you closer to your goals.

One way to solve that is to have a great pre workout to ignite the focus of the session. Ignite have a range of pre-workouts to help you gain some focus for your workout.

6. Measure your progress: Make sure that you take a note of your starting point. Often when we start we don’t want to measure just where we are at: we want to wait until the most dramatic differences (usually in the first 2 weeks) have occurred. However, that would be wrong!

Take measurements in the form of weight, photos, and measurement in centimeters of your arm, chest, waist, leg and hips. Using around three different methods of tracking progress will ensure that – even as one might stagnate – you might see more changes happening in the other two. Better still book in for an assessment with our Gym Floor staff to ensure your measurements are accurate!

7. Ask an expert and schedule your program: Unless you have a background in exercise, enlist the help of an Ignite Trainer to ensure that you are doing the correct program that will take you closer to your goals. By Having a plan in the gym and recording what you achieve in your session, it will keep you motivated and you might just be surprised you to look back on just how far that you have come.

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VIRTUAL FITNESS IS COMING TO IGNITE! DON’T SKIP EXERCISE JUST BECAUSE YOU CAN’T MAKE OUR LIVE CLASSES! OUR LIVES ARE BUSY AND GETTING BUSIER. WE UNDERSTAND THAT NOT EVERYBODY CAN MAKE IT TO OUR LIVE CLASSES. OUR VIRTUAL FITNESS SOLUTION WILL RUN ON A SEPARATE SCHEDULE AND INCLUDE CLASS STYLES THAT ARE NEW AND DIFFERENT!

VIRTUAL FITNESS IS EASY, CONVENIENT & FLEXIBLE.

Ask us to find out more!

IGNITE SWIMMING

If your child is performing well in their swimming lessons and is showing a competitive edge, Ignite squad programs offer something unique and exciting and well worth considering for your child’s next step.

We run a symbiotic program with Mounties Swim Club whereby a child’s competitive spirit is exercised in a friendly, supportive environment. We build strength and cardiovascular condition slowly and in keeping with a child’s ability so that they never feel like they are failing to keep up. Junior swimmers are encouraged to enter races in our monthly Swim meets held in the Ignite pool, then as they progress into our Swim Club, competition ramps up and children compete in local swimming carnivals.

Progression through our program looks like this: •

Junior Squads - learn basic squad fundamentals.

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Development Squads - introduction to competitive racing

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Competitive Squads - aiming for metropolitan level

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Performance Squads - representing at a NSW state swimming level.

And if competition is not one of your child’s strengths, but they enjoy swimming for fitness and fun we have a Swimfit program open to all ages.

For more information about our squad programs, please contact our Head Coach Blake Medhurst. 0414 266 380.