ISSUE 107 SEPTEMBER 2016
SPRING CELEBRATION We are cranking up the value in preparation for the warmer months to come so are delivering some fantastic Spring Offers to get you back in shape. You know (and we definitely know it!) - Personal Training is the fastest way to get in shape; you commit to a session and our trainers take care of the rest – we want you to succeed, we care about your progress and we make it our mission to get you there! Not a member yet? Now is the perfect time to join with $20 joining fees (you can’t go wrong!). If you are already a member, remember that you get 4weeks free if you refer a friend to us and they join for 12months or more – it’s a win win situation. See the consultants for details. For the kids we have Swim Intensive commencing Monday 26th September for 5 days and Tuesday 4th October for 4 days. You can choose to do one week or both. This is the most important time for children to build their cardiovascular endurance and swim strength, so get in early to ensure you don’t miss out! We also have a 2 hour Starts & Turns Clinic running. This clinic is aimed at developing and perfecting the Starts and Turns of each swimmer. If you are interested in improving your child’s swimming in preparation for the next school swimming carnival or to eventually move into squads then this clinic will be advantageous!
THE MIRACLE OF SLEEP If you are exercising regularly, and eating well but just not feeling your best, it could be time to consider your sleep patterns. Obvious problems if you don’t get enough sleep are lucid thinking and poor decision making, but did you know that exercise performance, weight management, mood and digestion can also be affected if you don’t get a regular 7 hours of shut eye! What we experience during the day gets cemented into memory while we sleep, so without it you become less alert, the ability to concentrate reduces while forgetfulness and confusion increase.
WHAT’S ON? Your Monthly Health and Fitness Newsletter
$5 LIVE SHOW $100 CASH DRAW $12 BUFFET LUNCH
MOUNTIES MONTHLY
@ EMPEROR’S BUFFET
Friday 9 September MORNING MELODIES
Starring Lonnie Brabender & Dot Cooper $5 members l $10 guests Includes morning tea Doors open 10.00am l All ages
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.
Sleep and the circadian system strongly effect immunity. The production of T-cells and of the pro-inflammatory cytokines peak during early nocturnal hours, so if you are constantly battling head colds and flu – it may be time to pay more attention to sleep. Poor sleep is also linked to excess body fat as it can disrupt appetite regulation, cause you to feel hungrier and therefore eat more when not necessary. Feeling sluggish during a workout? Our bodies use sleep as an opportunity to refresh neurotransmitter levels and remove energy-draining metabolites. Less or poor quality sleep will decrease central nervous system activity, reduce reaction time, lower energy and endurance capacity, decrease mood and (more importantly) decreases your desire to exercise!
TRADING HOURS Monday - Friday* 5.00am - 10.00pm Saturday 6.00am - 7.00pm Sunday 7.00am - 7.00pm *Pool closes at 9pm Fridays.
At IGNITE we think HAPPINESS is priority – while we sleep we produce fresh neurotransmitters and hormone production is regulated. Interfere with sleep and you increase your chances of:
HOMEMADE GRANOLA
– I mpairing the regulation of emotions (you become scary to friends)
Some granolas can be pretty sugary – not this one; I have been playing around with the recipe over the past couple of weeks and happy to share!
–H eighten stress levels (you become scary to work associates) –D ecrease mood (you hate yourself) – I ncreasing your chances of depression (not fun!) So armed with this knowledge, here are some tips to help you sleep easy.
• 3 tablespoons honey • 1 tablespoon olive oil • 1 tablespoon melted coconut oil • 2 tablespoons warm water • 1 teaspoon vanilla extract
• Quit coffee after 2pm
• 2 teaspoons ground cinnamon
• Limit alcohol intake at night (1-2 serves only)
• 210 grams rolled oats
• Reduce the size of dinner (too much food can make it harder to fall asleep)
• ¼ cup pumpkin seeds
• Regular Exercise – it normalises your body’s 24hour clock • Schedule high intensity exercise in the mornings • Get some sunlight – light exposure sets your daily melatonin (sleep hormone) rhythm • Keep the curtains open and wake with the day – this naturally raises cortisol slowly which helps you fell alert www.mountiesignite.com.au facebook.com/mountiesignite and relaxed. instagram.com/ignite_healthandfitness
• ¼ cup sunflower seeds • 1 tablespoon sesame seeds • ½ cup mixed nuts – almonds, walnuts, cashews, macadamia nuts (or whatever you fanny) • 1 apple (sliced on a mandolin) • Chia seeds Preheat the oven to 110 degrees, line a baking dish with baking paper Place honey, oil, vanilla and cinnamon in a bowl and whisk with warm water to combine Add the oats, nuts and sesame seeds and mix well to ensure that everything is completely coated. Slice the apple and sprinkle with the chia seeds, and then fold into the mix. Spread an even layer onto your prepared baking tray and bake till golden (mix a couple of times during the baking process) about 30-40mins.
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SHORT FOR TIME? At Ignite, we always say half a workout is better than none, so if you are stretched for time look at introducing compound exercises into your routine; you will get a full body workout done in half the time! Note; Please talk to our floor experts if you need help mastering the techniques below.
L A N G O S ININ N R PETRA BRAT$IO139 ELE INS C M G 5 N RI 3 X 4 P S
Squat to overhead Press Hold a kettlebell in both hands at your chest and stand with feet hip-width apart. Send your hips back and bend your knees as you come into a low squat. Stand and press the weight overhead in one fluid movement. Bring the weight back to your chest.
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Jack Plank With Tap-Up In a high plank position, jump feet hip-width apart, then back together, keeping core tight throughout. Still holding a high plank, tap left shoulder with right hand, then right shoulder with left hand. Use your core to make sure your hips do not twist. Repeat the entire sequence as quickly as possible while maintaining proper form. If you want to advance this exercise, add a push-up at the end of the sequence.
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Hip Drive to Lunge Sit on your knees. Squeeze your glutes and drive hips forward to an upright kneeling position. Step your right foot forward. Step up to stand, bringing the left foot to the right. Step back with the right foot and lunge down slowly reversing the movement back to your starting position. Repeat on the other side.
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S ING G L H A AC MINENT E T IM M G SW NDA DIN S! FU BREEPION & AM CH
* discounts for subsequent siblings
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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
SWIMMING
PHONE 8784 0014