Ignite January 2016

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ISSUE 99 JANUARY 2016

O H S

E AR T I N E

IGEW Y

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Your Monthly Health and Fitness Newsletter

NEW YEAR NEW PROGRAM

Are you ready to Ignite your fitness journey?

Are you struggling with motivation?

Are you not sure if what you are doing in the gym is working?

Do you have niggling injuries aggravated by exercise?

Do you always come to the gym and do the same thing?

If you answered YES to any of these questions then we have 3 words for you: program, program, program!

DATE FRIDAY 1 SATURDAY 2

CLOSED 8.00AM - 4.00PM

SUNDAY 3

8.00AM - 4.00PM

Please refer to the Festive Season Timetable for Group Exercise classes.

TIMEHOLD: If you are planning on taking holidays & accessing TIMEHOLD privileges, please see reception PRIOR to your holiday ($5.00 per application).

IMPORTANT NOTE: No backdating will be approved.

Swim School 2016 Commences: 4 January 2016.

WHAT’S ON?

Individualised programming (and nutrition) is the make or break factor as to whether you feel successful and smash your goals, or exercise and always feel and/or look the same.

Individual programs mean that our Trainers look at YOU, your posture, your habits, your lifestyle and commitment to exercise. They do not duplicate programs because as we know, there are no two people the same!

All of our Trainers have extensive education and complete ongoing training to make sure that they are able to provide you with the tools you need for success. During your complimentary appointments our Trainers will: •

Set goals with you that are with are realistic and achievable

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Check your movement patterns to minimise/prevent injury

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Evaluate your health status and body composition so that you can see how much you improve

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Analyse your lifestyle factors that may be holding you back

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Design a program for you specifically targeted at improving your deficiencies and enhancing your strengths

It’s important to us that our members MAXIMISE their workout time in the gym, enjoy their workouts and are challenged so whether your goals are to compete on a professional level, improve general fitness, lose fat, sport specific or rehabilitation following an injury we have the appropriate Trainers to help get you there.

It’s 2016 and if one of your goals this year is to kick butt in the gym you need book in with one of our Trainers at the Service Desk.

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

SEVEN GOLDEN RULES FOR A HEALTHY START TO THE NEW YEAR 1. Drink plenty of water.

2. Eat more fruit and vegetables (at least two servings of fruit and five servings of vegetables every day).

3. Manage your portion sizes.

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Fruit bread and wholegrain bread or toast with healthy spreads such as avocado or low-fat cream cheese, makes a filling, healthy snack.

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Eat some low fat yoghurt with fresh fruit.

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Choose wholegrain breakfast cereal with reduced fat milk.

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Fruits such as oranges and grapes make delicious frozen snacks.

Tips for grocery shopping • Prepare a shopping list and stick to it. Avoid grocery shopping when you are hungry.

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Choose lean meats and trim the fat off meat. Try to limit processed meats (e.g. sausages or delicatessen meats such as bacon or salami) as they tend to be high in salt and saturated fat.

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Try to limit foods that contain a lot of energy, such as cakes, biscuits, chocolate and high-fat snack foods.

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Read the nutrition information panel on food, especially for fat, sugar, salt (sodium) and energy (calorie/kilojoule) level, when shopping.

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Buy polyunsaturated or monounsaturated oils like sunflower oil and olive oil, or polyunsaturated and monounsaturated margarines for cooking rather than saturated fats such as butter or ghee.

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Leave juice and sweetened drinks such as cordial or soft drink off your shopping list and drink water instead.

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Buy lime juice or herbs and spices for your vegetables and salads rather than buying high kilojoule dressings and sauces as these dressings and sauces can be high in fat and salt.

4. Eat less processed food.

5. Eat regular meals – don’t skip meals – and always eat a healthy breakfast (e.g. bowl of natural hi fibre cereal with sliced banana and low fat milk).

6. Restrict your alcohol intake.

7. Limit your intake of “extra” food. These foods are not essential to provide the nutrients the body needs and some contain too much added fat, sugar and salt.

Examples include lollies, chocolate, biscuits, cakes, pastries, soft drinks, chips, pies, sausage rolls and other takeaways. Choose these foods sometimes or in small amounts.

Snack suggestions • Add fruit and/or yoghurt to reduced fat milk and blend them together to make smoothies.

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Fresh fruit and vegetables, dried fruit or an occasional handful of unsalted nuts make a good snack.

WHY WEAR A SPORTS BRA?

Okay boys, if you don’t want to read about breasts, this article is not for you!

Breasts come in all shapes and sizes, as do sports bras. The question is, how important is it to wear a sports bra, and should we choose fashion over support?

Breasts are made out of a mix of fat and glandular (milkproducing) tissue and are suspended by fibrous tissue called Cooper’s ligaments. Because breasts are only anchored to the chest wall, they’re vulnerable to motion so wearing the right bra is super important when it comes to exercise.

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OPENING HOURS AUSTRALIA DAY

It is also important to remember that if you are pregnant or breastfeeding, your breast size is usually bigger and due to additional hormone levels tenderer. It therefore it becomes important to match your bra with your condition.

Sports bras help keep the weight of the breasts well-distributed, they offer support to the breast tissue, so that you can actually use your postural muscles for just that – good posture. Go without a bra and the weight of your breasts can potentially round your shoulders, pulling your head forward and pushing your rib-cage down. Obviously the bigger the breast, the greater the potential there is for risk. Women with larger breasts may also experience headaches due to compressed nerves in the neck.

Unfortunately with age, the ligaments holding the breasts will lose their elasticity. And here’s some more sad news; after menopause glandular tissue recedes and the fat tissue takes up the majority portion of the breast. That makes breasts inherently softer, and they tend to sag (all the more reason to forego fashion and invest in a good sports bra!).

Not all sports bras are created equal! Breasts move in three dimensions during physical activity.

They move: 1. up and down 2. side to side 3. in and out So, finding a bra that limits motion in all directions will provide the most protection from sagging and pain.

There are two basic ways that sports bras reduce breast movement during exercise: compression and encapsulation.

Compression sports bras are the most common. They attempt to reduce the movement of the breasts by pulling them close to the body (compressing them). Dr. Scurr found that compression bras were fairly effective at reducing up and down movement, but were relatively ineffective at reducing side to side movement.

The second type of sports bra, Encapsulation bras, surround each breast individually much like an everyday bra. They have individual cups. This helps to limit the side to side motion as well as the up and down motion. A bra that makes use of both compression and encapsulation is the best choice.

Tuesday 26 January 8.00am - 4.00pm

When trying on a sports bra, make sure it fits snuggly under your breasts without being uncomfortably tight. Your breasts should fit entirely inside. This is not the time to show off your cleavage. Make sure there are no bulges. The shoulder straps should not dig into your shoulders. Like any bra, the primary support comes from the band, not the straps.

Your breasts should fit entirely inside your sports bra to minimize bounce.

When wearing a sports bra, you should experience significantly less bounce that you would experience wearing a regular bra. If you do not see a reduction in bounce, find a new sports bra. You should also never need to wear more than one sports bra at the same time. If you feel the need for two sports bras, then the sports bra you’re wearing is not supportive enough. Find a new one.

Beyond support, there are a few other things to look for in a sports bra. Ideally, it should be made of a fabric that wicks away moisture. This will help prevent chafing problems that may develop during prolonged activity with a wet bra. Some bras take this idea further by offering friction free panels at the neck, armholes and straps. You wouldn’t play soccer without shoes to protect your feet, so don’t exercise without a proper sports bra to protect your breasts.

YOUR BREASTS SHOULD FIT ENTIRELY INSIDE YOUR SPORTS BRA TO MINIMIZE BOUNCE