Ignite March 2016

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ISSUE 101 MARCH 2016

WHAT’S ON? Your Monthly Health and Fitness Newsletter

FUN FACTS THERE’S MORE TO HEALTH & FITNESS THAN JUST PUSHUPS AND BURPEES And that’s why we scoured the net for some fun facts to help you sleep better, think better, work out smarter and beat food cravings. We also asked our new Dietitian to write an article just for Easter so that you can maintain your great summer shape when there’s chocolate EVERYWHERE!! Read on for enlightenment

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THE REAL REASON YOU SHOULD DO SQUATS

Researchers studying more than 300 sets of twins over the past ten years found that those who had the sturdiest legs a decade ago showed the least deterioration in mental capability over time. If one twin had been more powerful than the other ten years ago, he or she tended to be a much better thinker now, performing about 18 percent better on memory and cognitive tests than the weaker twin.

DEODORANT – DAY OR NIGHT?

Turns out, you should actually be applying deodorant before bed.

Here’s why: Antiperspirant works by clogging sweat ducts, which stops moisture from escaping your body. By applying at night (when skin is drier and sweat glands are less active), the antiperspirant has time to do said clogging.

Even if you’re a morning showerer, you should still swipe at night, since the antiperspirant, once set, should last 24 hours--regardless of whether you wash off any residue in the shower.

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

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T P Y T I S 0 1 N I

GETTING SOME ZZZ’S WHEN ALL YOU ARE DOING IS TOSSING AND TURNING What you do: Close your eyes and try to visualize the details of your childhood home. Walk the hallways. Go in and out of every room. Picture the photos hanging on every wall and the details of that Laura Ashley comforter you had for at least a decade. The next thing you know, the birds are chirping, the sun is streaming in and, hallelujah, you just logged a solid six hours of zzz’s.

Why this works: Distraction, man. For every minute you’re focused on that awkward seventh-grade photo that your mum just has to keep on the gallery wall, it’s one less minute you’re stressing about what happened at work that day.

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HOW TO WORK OUT IF YOU HAVE BAD KNEES Remember when we told you that a bad back is no excuse for not working out? Same goes for bad knees. Whether your joint pain is caused by overuse, old injuries or diagnosed conditions out of your control, make these simple swaps to your workout for a much more comfortable (but still effective) experience.

Instead of running, try biking. Pounding the pavement (or treadmill) is awful on weak knees. Biking (indoors or out) puts less stress on your knees while still elevating your heart rate.

Just be cautious of indoor cycling classes, which incorporate potentially painful standing sprints. Either skip them or consider working out solo.

Instead of lunges and squats, try rowing. You want to tone your butt and legs, but bodyweight moves are often painful try rowing, a full-body workout that’s high-intensity and lowimpact and, contrary to popular belief, focuses 60 percent on butt and legs (and just 10 percent on arms).

Instead of doing it yourself, try asking for help. Many injuries are caused by incorrect form. That means, when you’re trying something new, consult a trainer to teach you the right way to do it. Also consider talking to a yoga or Pilates instructor--these exercises are great for strengthening the muscles around the knee while improving flexibility.

Goodnight.

WATER MAGIC

When in need of a distraction for a food craving – drink water.

Studies found that drinking water not only increases your metabolic rate by 30% in healthy men and women, it also fills you up naturally lowering cravings for other foods.

CHOCOLATE

It’s Easter so of course we had to put something in your newsletter about Chocolate! Is there a health benefit???? The answer is …… only if you make smart choices and limit your intake!

Chocolate can be noted for the health benefit of cacao.

Packed with healthy chemicals like flavonoids and theobromine, this little bean is a disease-killing bullet. The only problem? Cacao on its own is bitter, chalky, nasty stuff.

Enter milk, sugar, and butter—good for your taste buds, not always good for your health. Besides adding calories, these can dilute the benefits of cacao. So snack smart: Stick to healthy chocolate with at least 70 percent cacao (or cocoa, which is cacao in its roasted, ground form) and go easy on the quantity!

NUTRITION HIGHLIGHT

BY ELDA PINTO Let’s face it; one of the best parts about holidays is the food!

And Easter is certainly no exception to this- with chocolate, hot cross buns, celebratory foods and alcohol all featuring on many of our menus.

10 TIPS TO STAYING HEALTHY OVER EASTER 1. Stock your fridge with tasty healthy food so you don’t automatically reach for the Easter eggs.

2. Monitor your intake - food diaries can keep you accountable for what you eat and help to prevent mindless snacking on Easter eggs! Monitoring your fluid intake is also important, as dehydration can lead to craving the sweet stuff.

3. Good things come in small packages - avoid buying large size Easter eggs, once opening them its more tempting to finish them! While it is tempting at Easter to devour the biggest bunny you can find- try to choose the smaller option and savour the flavour!

4. Treats for dessert - save your chocolate for dessert rather than just mindlessly snacking throughout the day.

5. Be supermarket savvy - supermarkets LOVE tempting us with displays of Easter goodies, long before the day even arrives, but this doesn’t mean you’re Easter celebrations should start that early!

6. Quality over quantity - buy good quality dark chocolate Easter eggs (the darker the better). Don’t waste your kilojoules on bad chocolate!

7. Choose wholegrain hot cross buns - yes, they exist!

Wholegrain contain more fibre, keeping you fuller for longer.

8. Give in to your cravings - it’s fine to eat some chocolate over Easter. There is no need to deprive yourself; as this can lead to you overeating later.

9. Sharing is caring! Share your chocolate gifts with friends, family or workmates!

10. Get back on track - most of us will indulge a little more over the long weekend. Set a goal that when Easter Monday arrives your back to your regular healthy eating and exercise

plan. The sooner you get back on track the better!

Here is a guide showing how much exercise you would need to do to burn of those treats!

Egg type

200g Easter Bunny

Kilojoules

Fat

Exercise needed

3740

50g

2 hours running

500

6

15 minutes rowing

3 mini eggs

560

7.5g

Small hot cross bun (no butter)

600

2g

15 minutes skipping

2 Caramello Eggs

Large hot cross 1200 bun (with butter)

Choc chip cross 1100 bun

10g 9g

30 minutes swimming

30 minutes jogging

1 Zumba class

Elda Pinto is our new resident Dietitian and is available onsite from Wednesday to Friday (or by appointment). We have had the pleasure of listening to Elda in a recent seminar and WOW her knowledge is spot on, but more importantly she is going to treat you like a person, she will assess your current lifestyle and base her advice on what you can do to change rather than hand out some diet and expect you to follow it.

We think she is tops and you will too!

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