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Wendys
Waffle
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My
daughter took out a membership for a gym on the other side of town,
close to
home. Despite having the membership for a month there had not been a
visit. It
made me aware of the fact that sometimes people are daunted by the
first visit,
so I went along with her on the first visit to help make that less
confronting.
It prompted me to think of those who join here and that on occasions
bringing a
friend along would help make things a little easier. As a result I have
introduced the 'free friends visits'. These will be automatically added
to any
new member taking out a 3 month+ memberships. Each new member receives
4 free
friend visits to be used in the first month from uptake of the
membership. You
can use it for the same friend four times, four different friends on
different
occasions, or four friends on one occasion. I hope this helps all those
new to
use settle in a little easier.
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Fitness
Freaks
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DOES IT COST MORE TO EAT HEALTHILY?
With
prices on the average grocery bill on
the rise, it seems that fresh fruit and vegies are often blamed for
spikes in
cost — or even worse, are avoided in the name of the household
budget.
So, are
fresh fruit and vegetables really
more expensive than their processed counterparts?
"The Real
Cost of Healthy Food"
report card examines this question, comparing prices of fresh foods
versus
common processed alternatives. And you may be pleasantly surprised by
the
results.
Fresh foods top the class, often coming in
dramatically cheaper than processed alternatives. In fact, fresh foods
remain
the cheaper option even when taking into consideration seasonal changes
in
prices.
Here are
some examples: Just compare a
rolled-up fruit bar at $25.80 per kilo to an average of $4.30 per kilo
of
apples, or potato chips at $19.90 per kilo compared to popcorn kernels
at only
$3 per kilo. These are remarkable differences and equivalent to savings
of
around 85 percent.
Similarly, a small can of baked beans with
two slices of wholegrain toast, at a cost per kilo of $5.75, will cost
you half
the money of a pastie, at a cost per kilo of $10.80.
While
shopping smart and making savings you
are also buying foods that are fresh, less processed and better for
you. It's
great for your body and your budget!
Buying seasonally can help you make further
savings. Seasonal fruit and vegetables are often cheaper and fresher.
You can
also opt for dried, frozen or canned alternatives to save. For example,
frozen
mixed vegetables are handy for long-term storage.
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Here are
some more practical examples to help
cut your grocery bill:
- Buy in
bulk. Shopping once a week and buying
bulk saves you time, money and unnecessary trips to the supermarket.
- Cook it,
freeze it. Thinking of takeaway or
ready-meals? Save time and
money by
cooking large meals and freezing them in edible portion sizes for days
you're
too busy or don't feel like cooking.
- Plan ahead.
Think about meals for the week ahead
and shop with a list. This will help you to avoid wasting money on food
that
will just go off, limit tempting impulse buys, and reduce the risk of
forgetting items you may then pick up at more expensive convenience
stores.
- Waste
none. Use leftovers for delicious new
dishes.
- Count your
beans. Legumes are a great addition
to many meals, provide protein and other
essential nutrients, and they are cheap! Buy them dried or canned for
easy
storage.
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Please
note that costs are an estimate and
they may be different for your local area. For a copy of
the "Real Cost of Healthy
Food" report card, just visit www.gofor2and5.com.au.
http://aww.ninemsn.com.au/dietandhealth/dietandnutrition/8099940/the-real-cost-of-healthy-food
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Sports
Nuts
EXPRESSO BIKES? WHATS IT ALL ABOUT??
So we have new bikes... but wanted you all
to know a bit more about them, in an unbiased way before getting on
board... so to speak. Well, Rob, Blogger and known as "Former Fat Guy"
says his piece.
http://www.formerfatguyblog.com/2007/10/02/the-expresso-fitness-cardio-bicycle-review.html
The
Expresso Fitness
cardio bike from Expresso Fitness is a welcomed change to the world of
cardio
equipment. Morning cardio training is an important part of any weight
loss program
and having various options for various body types is quite critical in
my
opinion. Different strokes for different folks I always say and this
Expresso
Fitness cardio bike may be your reason
to experience some change.
The
Expresso cardio
bike allows the rider to interact with other virtual riders on various
trails
within the screen in front of him or her. The handlebars on the bike
move
allowing the rider to steer around them and throughout the trail
system. It’s
fully interactive and comes with choice of music tracks and the setting
of a
pace rider to assist you in your goals.
The
Expresso allows
for over 30 interactive routes, trail or tracks, forests, deserts,
coastlines
and even Mayan ruins. The routes are offered in various lengths, both
indoor
and outdoor. Chose a 20 minute route that has two 10 minute loops or a
30
minute ride with 5 six minute laps. The lap times have to do with your
fitness
level of course, but this gives you and idea of what it might be like.
The bike
can be networked and allow for you to ride side by side against friends.
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As the
terrain changes on the track, the difficultly becomes either easier or
more difficult all automatically.
A gear
shifter
located below the handlebars allows the rider to change gears as it
were
creating more resistance.
Settings
on the
screen show watts, speed, gear, your position on the track, the
position of
your pace rider and your total and current lap time.
The
Expresso Fitness
cardio bike is also internet ready which allows you to create an online
account
on Expresso Fitness and then record your daily progress reports. You
can set
your own personal goals and know if you’re meeting them all
electronically. A
really cool feature is the ability to ride against a
“ghost” image of your best
time, thus truly competing against yourself. My gym does not have this
feature
set up as their IT staff have not yet recognized the power of wireless
internet. If your club does, or if you purchase this piece for your
home, then
I’d love to hear back from you about your experience with the
tracking system.
Benefits
Of The
Expresso Cardio Bike
- Interactive,
allowing the rider to participate in the experience.
- Allows the
rider to set goals at the onset and then follow the pace rider to meet
that goal
- Networked,
allowing the rider to record his or her times, track progress and
challenge oneself each ride.
- Minimizes
boredom for the exerciser
I really
do not like
biking, I really don’t (did I mention that?). I’m a climber
and prefer the
Cybex Arc trainer, however, this Expresso Fitness
cardio bike has given me a new excitement
for biking again. I can interact with the other riders, set goals for a
lap
time, push myself near the finish line and revel in the day that I set
a new
Personal Best (PB). When I’m done with my laps, I am truly
dripping in sweat.
When it comes to cross training and my need to move around to the other
machines, the Expresso
Fitness cardio bike is one of my new favorites.
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Specials,
Memberships & Programs
PERSONAL
TRAINING SPECIAL OFFER:
3 x 30min for only $59. Limited time only. Don't miss out
WIN A SONY BOOM BOX!
Win a Sony
CD boom box ….
Throughout February and March all new or renewing Flinders
ONEfitness members taking out a 12 month option will automatically go
in the
draw to win. Music to your ears :)
HOT
OFF THE PRESS, 12 MONTHS ONLY $349
PRESS release! Early O'week membership special! 12 months for only
$349!! Its special, it has a limited time. If you have been thinking
about it
now is the time…if not now, then when?
CARDIO
EXPRESSO BIKES
New Cardio Expresso bikes are in! Your ride will never be the same
again with soooo much to choose from. Its interactive, its internet
linked, it
can post your times on facebook to challenge your friends and keep
record of
your history. (http://www.expresso.net/UserPortal/welcome.do
)
If you haven't done so, read
the blog above
about these great new bikes for a full insight!
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POLE
DANCING
ALWAYS our most
popular program, so book early to make sure you don't miss out...
Begins
Tuesday 6th March
6 - 7pm for 8 weeks
ONEfitness
Members : $150
Flinders Community : $170
Public : $190
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BURLESQUE
Shimmy, shake,
strut and seduce.For the absolute burlesque virgin!
Commences
Wednesdays 7th March - 11th April x 6 weeks
7.30pm - 8.30pm
Members
: $65
Flinders
community : $70
Others : $75
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HIP
HOP
Fun,
freedom and fitness.Dance like Beyonce or Kanye. Find freedom of
movement, have some fun and show your personality on the dance floor.
Commencing
Friday 2nd March - 13th April
(No class 6th April : Easter).
6.30pm - 7.30pm x 6 weeks.
Members : $65
Flinders
community : $70
Others : $75
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FIGHTING
FIT
The fight
begins.... the fight to
get fit. Join Muay Tai trainer Neil for a 6
week, 12 session program including boxing and kickboxing training.
Tuesdays
7.45am x 45 mins
Thursdays 6.30pm x 60 mins
Begins
Tuesday 28th Feb.
ONEfitness
members $105, Flinders Community $115, Public $125
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BOOT CAMP
Enjoy the great kick
start to your day. Take in
the beautiful fresh mornings and reap the health and fitness rewards
from a
genuine hard session that provides solid results. 4 weeks x 3
sessions a week. Monday, Wednesday & Friday.
Boot Camp
- postponed until 20th Feb.
Want
results, you get results! With individuals from the recent
program seeing a 50+ % increase in strength areas, and 35% improvement
in
cardio the proof is in the results. You commit, you get results. You
want
results do Boot camp.
Free
breakfast
$85
for re-enlistees or if you
join with a friend.
$99 Members
$110 Flinders Community
$125 All Others
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MASSAGE 2012
Remedial
Massage Therapist and personal trainer Rhett
Preston has joined our team. With six years experience in the health
and
fitness industry having worked with elite athletes such as;
footballers,
martial artists, rowers and cyclists Rhett uses trigger point therapy,
deep
tissue and sports massage, myofascial release and cupping.
Convenient
and
affordable with rebates available for private health members. Bookings
through
reception 8201 2842. Mondays and Fridays from 3-8pm 30-90 minute
appointments
are available. 10%
discount to flinders ONEfitness members.
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STRENGTH FOR LIFE BEGINS 2012
Strength
for Life (SFL), the COTA over 50's progressive strength training
program is
back after the Xmas break. Mondays @ 5.30pm, Wednesdays @ 12.30 and
Thursdays @
5pm for only $6 a session after initial assessment. A perfect program
to
develop strength, balance and confidence in your fitness and health.
Each
session is supervised by a qualified instructor and allows for
progression on
your individual program as required.
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RPM WINNER ANNOUNCED
Meg
Lemon was the proud winner of our bike here at Flinders ONEfitness. A
truly dedicated fitness person, we're sure Meg will give the bike a
good home.
HOWEVER
Everyone else is still in the running for the BIG
prize... who will win a trip to the Tour de France? A national prize,
it will be drawn 21st Feb, @ Les Mills! Stay tuned....
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ALL
PROGRAMS REGISTRATION
Flinders
ONEfitness - Alan Mitchell building Registry
Rd. Bedford Park.
For more information please contact Wendy.Gower@flinders.edu.au
or 8201 2549.
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For
the Foodies
EMMA'S LAMB AND COUSCOUS
A big thank you to member Emma Ringer who has
shared her pride and joy recipe with you all.
If anyone else would like to contribute, please feel free - we love to
share here! Just email
us with your recipe!
Ingredients:
12 lamb
cutlets or 500g lean lamb, cut into
3-4cm chunks
2 tbsp Honey
1 tbsp Cinnamon (ground)
1 tbsp Coriander seeds (ground)
1 tbsp Cumin (ground)
1 bunch flat leaf parsley
1 cup Cous-Cous
1 tbsp extra virgin olive oil
1 red onion (or 1 leek)
2-4 cloves garlic
Paprika
2 tomatoes
1 cucumber
Plain natural yogurt
Mint leaves
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Method:
Lamb
Combine 1
tbsp each of cinnamon, coriander
and cumin, 2 tbsp honey and ½ bunch chopped parsley in a
medium-sized bowl. Add
more honey if needed to combine the spices.
Coat lamb cutlets/chunks in the mixture
(using your hands) and cover with cling wrap. Put in fridge – can
leave for
30-45 mins before required for cooking.
Once the cous cous is prepared (as per
below), cook the lamb. Heat a little oil in a pan and once it’s
hot, cook the
lamb to medium-rare. (Juices should come to the surface)
Method:
Cous-Cous
Place 1 x
cup cous-cous in a large bowl and
cover with 1.5 x cups boiling water and a tablespoon of olive oil (or
can use a
knob of butter).
Cover with cling wrap and let it stand for 3
minutes, until the water has been absorbed and the cous cous is al
dente. Add a
little more boiling water and re-cover if needed. Fluff with a fork.
Heat oil in a pan and fry onion and 1-2
cloves garlic until browned/fragrant. Mix in with cous cous.
Chop tomatoes and cucumber, season with salt
and pepper and mix into cous-cous. Mix through the rest of the chopped
parsley.
Season with paprika.
Method:
Garlic yoghurt sauce
Put a
couple of dollops of plain natural
yoghurt into a small bowl.
Finely chop/mince 1-2 cloves of garlic and
stir through the yoghurt. Season with paprika and chopped mint leaves
(if
desired).
To serve,
place cou- cous mix on a plate, top
it with lamb and then the garlic yoghurt. Can mix the leftovers
together for a
warm lamb cous cous salad!
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University
Games & Sports
2012
UNIVERSITY SPORT CALENDAR RELEASED
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THE AUST UNI SPORT
NEWSLETTER - SIGN UP!
Do you get the Uni Games newsletter from
Australian University Sport? Its a great way to stay on top of things,
and make sure that as stuff is coming up you find out - not just from
us here at Flinders but from the horses mouth - so to speak.
Its far more than just university games, includes snow sports, regional
games, world and elite things, various 'different' sports and events
and more...
The latest one, or to sign up / subscribe can be found here:
Australian
University Sport Newsletter
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SOCIAL SPORT
We'll
again be running Netball,
Indoor Soccer (Futsal) and Basketball. We're also hoping to have enough
nominations to run Volleyball and Badminton Competitions.
Matches
start 8th of March for
netball, 9th for soccer, 11th for basketball. Registrations
close one
week before, so the 1st, 2nd and 4th respectively.
Nominations
are taken now, forms are available online
here or at reception.
Contact sport.fitness@flinders.edu.au
or 8201 2842 for more information.
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Club
News & Events
| **PLEASE NOTE ALL CLUBS THE 2012
AFFILIATION & GRANT INFORMATION IS AVAILABLE FOR YOU ONLINE** |
FLINDERS
UNIVERSITY BASKETBALL CLUB
WANTED:
Recruiting new players now for Winter seasons starting in March.
All ages and skill levels welcome.
E:
kim.griggs@flinders.edu.au
W: www.flindersuni.basketball.net.au
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FLINDERS
UNIVERSITY KENDO CLUB
Keen on
trying out
something different? Excited about martial arts? Interested in learning
about
the history of ancient techniques and enjoying a full on cardio and
strength
workout?
Kendo or
Japanese
fencing has a rich tradition in Japanese history from the era of the
samurai,
but has also become one of the most popular modern sports in many Asian
countries.
During rigorous kendo training you can develop quick reflexes, mental
agility
and a strong spirit, while you also get a real cardio workout. Join our
beginner’s course for 8 weeks to learn basic kendo attack
techniques and get a
taste of what it is like to fight in full armour.
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FLINDERS
FLAMES WOMEN'S SOCCER CLUB
Training
now on for 2012. Training Tuesdays
and Thursdays 6:30-8:00pm on the lower playing fields (near car park
12).
Preseason games commencing Sunday 12 February.
FFWSC is a
fun, friendly, social club who
encourage participation for all levels of skill & ability. You do even have to be a student to join
us. From
beginners, to superstars, we have a place for you!!
Please
contact Liz Bogue for
further inquiries: 0424 946 265 or liz@flindersflames.com.
www.flindersflames.com
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FLINDERS
UNIVERSITY UNDERWATER CLUB
We are a
recreation club for people to enjoy snorkelling
and SCUBA diving activities. All skill levels are welcome plus not only
students
can join, but anyone who is keen to get in the water. Averaging over
100
members each year, there is always something happening. Social
memberships are
also available for those who simply want to join in on trips and meet
new
people.
The
club has heaps of modern, fully serviced SCUBA units, wetsuits and all
other
necessary gear, 2 scuba air filling compressors and 2 fully equipped
dive
boats.
FUUC has
some of the cheapest gear hire, air fill and boat diving prices
in Adelaide. At FUUC we don’t train people in SCUBA diving
ourselves, but
arrange discounted courses through Adelaide diving shops.
For more
information:
Website: http://underwater.flindersclubs.asn.au/
Facebook: http://www.facebook.com/group.php?gid=156922771900
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