Crunch
Times
February –April 2013
February Personal
Training Special
Get back on track and book a 1 on 1 session with
one of our qualified and experienced Exercise
Specialists to fulfill your New Year’s resolution.
Each paid Personal Training session completed
in February will receive an entry into the draw to
win one of 3 prizes. The more you train the more
chanced to win.
1st Prize – Overnight accommodation for two at
Ibis Hotel - Sydney Olympic Park
2nd Prize – Exclusive members pack (back pack,
pool towel, sweat towel & water bottle)
3rd Prize – 2 tickets to Event Cinemas
Prizes will be drawn and winners notified on
1 March 2013.
Fit for Good!
Thanks for your support!
Our Group Exercise Charity day was a great
success and a big thanks to everyone who kindly
donated to ‘Fit for Good’ during member’s
appreciation week. We raised over $350 and
filled two containers with second-hand shoes.
Breathe Your Way
New Cardio Machine: To Health
Excite+ Top 700
The primary role of breathing is gas exchange:
In December we introduced and new cardio
piece of equipment into the cardio room.
The Excite+ Top 700 gives you a great upper
body workout and is ideal for those who
suffer from lower limb injuries. It is also a
great way to break up your workout and
include your upper body for better balance.
For assistance please see one of our
qualified Exercise Specialists
our cells need oxygen and their waste product,
carbon dioxide, needs to be expelled. Breathing
is an automatic body function, controlled by the
respiratory centre of the brain. However, we can
also deliberately change our rate of breathing.
Different healing systems, from different
cultures, have long realised the healing benefits
of the breath, including yoga, Tai Chi and some
forms of meditation. Scientific studies have
shown that correct breathing can help manage
stress and stress-related conditions by soothing
the autonomic nervous system.
For more information call 02 9752 3666 or visit www.aquaticcentre.com.au
Recipe of the Month
Pineapple & Raspberry Parfaits
Serves 4
Health Fact:
1g of alcohol contains around 28
kilojoules or 7 calories! In addition,
all of these calories are known as
“empty” calories because they
provide no real nutritional value to
our body. Makes you think hey?
Preperation time | 5 mins
Level of difficulty | Easy
Ingredients
1 cup of fresh raspberries (about 1 ¼ cups)
1.5 cups of fresh, frozen or canned pineapple
chunks
2 cups nonfat peach yoghurt
Method
Divide and layer yogurt, raspberries and
pineapple into 4 glasses.
Ready to serve!
Workout of the Month: Total Body x Bike
This workout is designed by Brad Weale, Exercise Specialist and is a Resistance/Cardio workout. Duration of workout is 20 minutes.
If you would like assistance with this workout, or would like a staff member to run through it with you, please see the Health Club Service Desk.
Name of Exercise
Description of Exercise Sets
Sets
Reps/Time
Load (kg)
Rest
Intensity
Bike
Adjusting intensity accordingly. 1st min moderate.
2nd min increase intensity. 3rd min raise intensity to
moderate/hard.
1
3 minutes
nil
No break
Moderate/Hard
Chest Press on
Ball/Dumbells
1 set of pushups as a warmup is advised. Grab suitably
weighted dumbells. Position body on ball with hips lifted
and in nuetral. Place arms in ready position to intitiate
upward thrust of dumbells.
1
15
5 - 10 kgs
dumb bell
No break
Controlled
Bent-Over Row/
Dumbells
Moving into a bent over position with legs slightly bent
1
and back in a supportive position. Hold dumbbells with
arms from the lower position bringing the dumbs upwards
toward the shoulders
15
5 - 10 kgs
dumb bell
No break
Controlled
Squat/ Shoulder
Press
With dumbbells positioned adjacent to shoulders perform
a controlled squat. When coming to erect position do a
shoulder press with dumbbells .Dumbs should be slightly
anterior to body line when arms are extended.
1
15
5 - 10 kgs
dumb bell
No break
Controlled
Burpies
From a standing position. Drop into a squat position with
your hands on ground. Extend your feet back in one quick
motion to assume the front plank position. Return to
the squat position in one quick motion and then back to
standing
1
15
Bodyweight
No break
Controlled
Seated Dumbbell
Curl on Ball
Maintaining an upright position seated on the ball, curl
dumbells employing full range of movement.
1
15
5 - 10 kgs
dumb bell
No break
Controlled
Lying Dumb Bell
Curl on Ball
Lie on your back on ball . Raise hips so body forms a
1
straight line from your knees to shoulders. Hold the
dumbbells over forehead, with arms straight and palms
inward . Extend elbows and lower the dumbbells until your
forearms are beyond parallel to the floor.
15
5 - 10 kgs
dumb bell
No break
Controlled
Plank on Ball
Get into plank position by supporting your body weight
with forearms on the ball and your toes on the floor. Keep
your abdominals contracted and your back straight. Hold
this position.
1
30 sec
Bodyweight
No break
Controlled
Crunch on Ball
Lay on your back on ball. Place feet firmly on the floor. Align 1
hips and shoulders. Arms can be crossed or fingers on side
of head. From nuetral position contract hips and buttocks
and rolling the body up slowly so that your head is raised
and shoulder blades are just off the ball.
30 sec
Bodyweight
No break
Controlled
Repeat all of above
For more information call 02 9752 3666 or visit www.aquaticcentre.com.au