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Wendys
Waffle
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REMINDER: CLOSED FOR AUSTRALIA DAY 26 JAN
Cardio
or strength training to effectively lose weight? My take is to
strengthen
first, or more correctly strengthen predominantly. Inclusion of low
level
cardio and some flexibility at this point is important. Starting with
the core
as this area is a priority, with pilates one of the best ways to
strengthen the
core. It helps us get in touch with the muscles that should be
activated in all
movement. It helps stablise the joints, predominantly the pelvic and
shoulder
girdles as well as the spine. Strong core, then move onto weight
training,
strong muscles supportive of the joints move onto more intense cardio
work. It
will help reduce the risk of injury, and who wants to start something,
start
feeling great, then have to put it on hold…? Along the way
the increased ratio
of muscle:fat will help elevate the metabolism and you will be burning
more
calories even when stationary.
…Remember,
as a member here suggested, a good
analogy to starting exercise is like starting a fire. Starting with
kindling,
then add a bit at a time. Once the fire is up and running add the large
log.
Too early and the fire goes out. Handled properly the fire will be
roaring!
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Fitness
Freaks
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STRETCHING: THE TRUTH
Warming
up is like backing up your PC:
you
know you should, but it’s easy to ignore. Besides, you never
really learned
how, or when to do it. Or, if you’re like us, you’re so
confused you may not
bother to stretch at all. But the play-and-pray strategy is risky and,
unlike
your computer, your body doesn’t auto-save, so there’s a
chance you could lose
your range of motion and stability. We asked experts to give us the
real deal
on stretching,
and discovered there are three key styles. Combine them strategically
in your exercise
routine and you’ll improve performance, up flexibility and
promote healing.
Check out our chart to get started.
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A cheat sheet to the three must-do stretching
styles
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DYNAMIC
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STATIC
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MYOFASCIAL
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WHAT?
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Moving
your arms and legs through a range of motion without stopping to hold
any single position.
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Stretching
a muscle as far as you can without pain and then holding it there.
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Applying
pressure to different muscles by sliding parts of your body over a foam
roller.
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WHEN?
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Before
you work out and right after a light cardio warm-up
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After
your workout.
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Anytime.
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WHY?
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So
you won’t drag through the first few minutes of your workout.
“You’re prepping your body for what’s required
next,” says fitness trainer Joe Dowdell. Essentially,
you’re training your muscles – which have memory – to
stretch and contract through a specific type of motion.
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To
increase flexibility. When you stretch a muscle, sensory receptors pick
up the info and send it to the central nervous system, which signals
the muscles to contract. If you hold steady, the muscle relaxes to
protect itself, says Dr William Prentice from the sports medicine
department at the University of North Carolina, Chapel Hill, US.
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Less
overall tension. You’re actually hitting the fascia, the
membranes that surround muscles. Translation: you’re bulldozing
knots so the muscles can contract without grinding against each other.
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AND??
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Keep
the motion smooth and controlled.
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Hold
each stretch for at least 15 to 30 seconds.
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Press
as much of your body weight as possible into the foam roller. It will
hurt, but you’ll thank us later.
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http://au.lifestyle.yahoo.com/womens-health/fitness/workouts/article/-/6653136/stretching-the-truth/
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Sports
Nuts
ELLYSE PERRY - ALLROUND SUPERSTAR
Aged 16 years and 8 months, Aussie
Ellyse Perry became the youngest person ever to represent the country
in
cricket. Two weeks later she made her debut for the Australian football
team.
It’s no surprise that
Ellyse has since become an Aussie sporting sensation. Here she gives
thetalkofsport.com her take on juggling football and cricket, the key
to
success and why Australians are so good at sport:
“In
Australia sport is such a huge part
of our culture. I grew up in a family where that was certainly the
case. My parents
and my brother all play sport and it was something that I guess just
came
naturally to me.
There was always an option there to
play sport in school. As I say, it’s such a huge part of our
culture that
everyone grows up with it and it’s just a natural thing for us to
do. When I
was much younger and in primary school all the sport I played on
weekends was
outside of school. Playing sport is just what you did.
Everyone
talks about the Australian
‘never say die’ attitude and I guess that’s something
we’re all quite proud of.
But with sport being so important to us, just the sheer amount of
people
playing and the enthusiasm for games makes it quite competitive because
everyone wants to do well. |
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I’ve always loved and enjoyed playing a
whole variety of sports since school. I’ve played golf,
touch-football,
athletics, tennis, a bit of netball and basketball… pretty much
everything.
Whatever was going I was happy to be involved in. With football and
cricket
being winter and summer sports it was always easy for me to play both.
I’m very fortunate now in the sense
that both cricket and football are very supportive of my situation and
I have
terrific parents who make it very easy for me to juggle the two.
Sometimes it
might be that one training session falls on the same day as another
training
session and so on, but it’s been quite easy because of the
support I receive to
do both.
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I’d love to be able to say in five
years time that I still play both sports at the highest level. But I
don’t know
what the future holds for me. At this point my goals and aims are to be
involved in both sports for as long as I can. On the other hand, things
might
change within the administrations so who knows.
I count myself very
lucky to be able to
do what I’ve done. It’s a tremendous thrill to achieve
those things. But it’s
certainly not just me that’s done it because there have been a
lot of people
that have helped me along the way. |
It’s nice to be recognized for
something and to know that people are interested in you. It’s
also important
from that point of view that people like myself have a bit of a
responsibility
to promote their sport and to put back into their sport. There are a
lot of
tremendously talented people out there so it’s nice to be
considered
interesting enough to talk to!
I’d certainly love to be considered as
a role model. I actually work as an ambassador for Cricket Australia in
their
‘females in cricket’ strategy so from that point of view I
have quite a keen
interest in trying to improve the involvement of young girls in cricket
and
football and just sport in general.
I’d just love to be involved in sport
for as long as I can and hopefully at an elite level. I think the key
to
success is just to enjoy everything that you do and if I’m able
to do that then
hopefully I’ll continue to achieve the things I want to
achieve.”
Ellyse Perry
http://www.thetalkofsport.com/?p=289
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Specials,
Memberships & Programs
LONGER
OPENING HOURS FROM FEB
Good news!
We will be open
longer in February and ongoing. Stay a little later Tuesdays and
Thursdays with
close extended until 9.30pm.
SUPPLEMENTARY EXAM PERIOD
5th - 11th February.
Access to Flinders ONEfitness via
fitness centre entry only. Sport hall floor unavailable. Check with
reception
for available squash court hire times.
CHALLENGES FOR 2012
It’s the year of challenges, and
prizes. This months challenge continues until the end of January, so
increase
your chances by getting into an rpm session. Bike drawn Tuesday 1st
Feb. Good
luck to all who have entered.
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POLE
DANCING
ALWAYS our most
popular program, so book early to make sure you don't miss out...
Starting
soon! Courses due to
start late February. With limited places don’t miss out. Register
your interest
now - wendy.gower@flinders.edu.au.
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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.
Now is the
time to work off that Xmas
'cheer' and start your 2012 on the right foot. Registrations and
payment due
Friday 13th Jan to secure yourself a place.
Commences
13th February
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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RIDE RPM IN JANUARY TO WIN A TRIP TO FRANCE
Win a trip to le Tour
De France in 2012 simply by participating in a Les Mills RPM™ at
Flinders
ONEfitness between 1 – 31 January 2012.
RPM™ is a 45 minute
indoor cycling workout where you will burn some serious calories, get
fit
(fast!) and tone and strengthen your lower body, in a group exercise
class that requires no
coordination and is suitable for all fitness levels.
What better
incentive to try something new for 2012 (other than the promise of
serious
results!) than the chance to win some great prizes. Just for
participating in
an RPM™ class and filling out an entry form during the month of
January you
will go in the running (riding?) to win a mountain bike (valued at
$490). All
entries will then go in to the major draw to win a trip to the ultimate
cycling
event: Le Tour De France.
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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
AUSTRALIA DAY KANGAROO MINCE BURGERS
If you’re
looking for a family-friendly meat that packs a nutritious punch, then
look no
further than kangaroo meat. It gets the thumbs up on a wide variety of
nutrition fronts, with the key highlights for kangaroo meat being:
- It has an energy (kilojoule) content that
stacks up well against other lean red meats
- It is a terrific source of high-quality
protein
- It is low in fat, with less than 2% fat
- It contains low levels of
‘undesirable’ saturated fats
- It is a source of heart-friendly
omega-3’s
- It contains CLA, which has antioxidant
properties and may help reduce body fat in humans
- It is a particularly rich source of the
minerals iron and zinc
- It is an important source of several B-group
vitamins, namely riboflavin, niacin, Vitamin B6 and Vitamin B12
- It has the Heart Foundation Tick of Approval*
For more
information, read here: http://www.macromeats.com/Nutrition/AmazingNutritionFacts.aspx
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Serves:
8
- 500g kangaroo mince
- 1 small onion finely cut or minced
- 1 tsp caraway seeds
- 1/2 bunch fresh thyme
- 1 egg
- 1 tsp lemon rind
- salt, pepper
- 1/4 cup dried breadcrumbs (optional)
- Oil for cooking
- Sliced salad of your choice (Tomato, Lettuce,
Avocado, Cheese)
- Relish, Chutney or Sauce
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Preparation
method
- Prep: 15
minutes | Cook: 10 minutes
- Mix the
mince, onion, caraway seeds, thyme, egg, and lemon rind together.
- Check for
seasoning and add salt and pepper as needed. If mixture is too wet and
sticky
add the breadcrumbs.
- Shape the
meat mixture into 8 balls and flatten them with the palm of your hand.
- Heat the oil
in a frypan until very hot and fry till cooked, turning once - around
5-7
minutes
- Top with
sliced salad of your choice.
- Spread top bun
with sauce/relish/chutney.
- Layer all
together, serve.
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University
Games & Sports
2012
UNIVERSITY SPORT CALENDAR RELEASED
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2012 UNI GAMES ITS
NOT TOO EARLY!
With the excitement to come of an AUG right
here in little old Adelaide, Flinders is getting ready in 2012 to show
Australia just what we're made of.
The 2012 AUG Management Team are coming to do a site visit, and see
just what we have here, and if previous games in Adelaide are anything
to go by, we'll be pushing to have some of the events held right here
on campus!
We'll be aiming to exceed our biggest ever team sent to University
Games, so make sure you spread the word. Don't be the one to miss out
on what is such a wonderful part of uni life. Even if you're not a
student, it doesn't mean you can't get involved with coaching, team
management or officiating.
Watch this space people!
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SOCIAL SPORT
Social
sports are all starting again in March. 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.
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
FLAMES WOMENS SOCCER CLUB
Training
commences on Thursday 2 February 2012.
Training is on Tuesdays and Thursdays 6:30-8:00pm.
Our new
State League coach, Julian Jarrett, will be running early training
sessions
from Tuesday 10 January 2012. Aimed at those looking to join a
competitive
team, or just get a headstart on their fitness for the 2012 season.
FFWSC is
a fun, friendly, social club who encourage participation for all levels
of
skill & ability. 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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FLINDERS
UNIVERSITY HOCKEY CLUB
Pre-Season Mixed Summer Hockey Season starts Sunday 29th
January. Players needed. All welcome.
Experienced or Beginners. The Summer Hockey season
runs from 29th January to 18th March in time for
the
start of
Winter Season training in early March.
Please contact Nikki Fawcett at secretary@flindershockey.org
or 0407609476 to express interest.
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