It was with great sadness that we bid farewell to Markham Brown at the end of November. Markham is leaving to take up a new position as General Manager for Basketball Otago after four and a half years of loyal service here at the gym. We will all miss Markham and we wish him the best of luck for his new job.

Staff Profile - Nicole Hollamby
Nicole has recently changed roles here at the gym from a Gym Instructor to Intern Personal Trainer working under the guidance of Rachel van Gorp. Nicole is also running the Tuesday Circuit class and World Title Boxing on Wednesday night.
She has recently graduated from Otago Polytechnic with a Diploma in Personal Training and is currently building up her client base.
Nicole has always followed a good fitness regime herself and has recently started training with Adam Keen in power lifting. She successfully competed at an Otago Amateur Weightlifting club lift in October 2010.  Her goal is to develop good lifting techniques and to build on weights lifted this year.
She is very approachable so feel free to talk to her when you see her about the gym.

Time Table
All cycle classes are still free to members, please remember you still need to book your spot. If you forget to book you may miss out and we would hate for that to happen.
By popular demand we have changed the time of our Thursday night World Cycle Revolution class from 5.15pm to 5.30pm. This extra 15 minutes should give everybody plenty of time to make it from work. We hope to see you all there!

Step has also changed to 9.15 Sunday mornings rather than Sunday afternoon.

Keep checking our website for up to date timetables, we now have a printable version online to make this a little easier under the group fitness menu.

Refer a friend
If you refer a friend to us and they join on a 6 or 12 month membership we will add a month free to your membership to you to say thank you! So get referring…

We are now on Facebook, search for “World Fitness Centre” and add us as a friend. We will endeavour to keep you updated with current information, but not inundated!!

Alterations
You may have noticed over the past few weeks that there have been some changes to the area behind the reception desk. We are currently in the process of building a new office area and hope to have it completed by the New Year. It is the largest of a few developments you may have noticed around the gym; several large fans have also been installed and will hopefully make your workouts during the summer months a lot more comfortable.

Spring Clean
In mid November after exams had wrapped up and the holidays for Students began World Fitness started an extensive Spring Clean. The receptionists and gym instructors all came down and cleaned for a solid 4 hours. The kid’s room and downstairs gym carpets were steam cleaned as was the stairwell. The men’s changing room floor was given a much needed scrub and is looking great. We have another clean planned just before Christmas, hoping to attack the main gym floor and group fitness room.
This old building is a constant challenge to keep clean and we endeavour to do our best in keeping it clean for our members.

Christmas Hours
We have just released our hours over the Christmas and New Years period. The last group fitness class will be on the 23rd of December and classes will resume on January the 17th. The gym will be closed on December the 25th, 26th, 27th and 31st as well as January the 1st and 2nd with reduced hours in between. The kid’s playroom reopens on the 10th of January. Copy of the hours can be found on the website and also on the front desk. Grab a copy so you don’t find yourself at the gym when we are closed!

2010 Push Play Triathlon
On November the 9th a World Fitness Centre team composed of Cain Falconer, Rachel Van Gorp and Richard McKinlay competed in the 2010 Push Play Virtual Triathlon in the Octagon. With Cain on the rower, Rachel on the bike and Richard on the treadmill the World team romped to victory in 14 minutes and 6 seconds. It was a fantastic effort from the team for a great cause. We are very proud of them!!

2010/2011 Summer Student Deal
Do you know someone who has come home for the university holidays or has finished school and is waiting to start tertiary study and wishes to join a gym? If so we can offer a short term 3 month membership for $175.00. Just ask at reception for details.

Emergency/Fire Evacuation Exits
In the event of a fire or any such emergency which requires the evacuation of the building the prime consideration at all times is to protect those of us who are in the building from injury or death. To reduce risks it is necessary to exit the building in a safe and orderly manner. There are three exits available for evacuation: the main stairway, the window at the far end of the main gym on the right facing Harrow Street, and the back stairway leading from the Group Fitness Room.
The assembly place is the Elim Church car park on Harrow Street.
To assist staff to account for those of us on the premises at any one time it would be very helpful if you could remember to bring your membership cards with you each time you visit.

Group Training
We are currently looking to put together a new Group Training six week programme starting in late January. This is a 6 week programme where you will train as part of a group 3 times a week with sessions managed by a Personal Trainer. Dates and times are still to be set depending on who wishes to participate. If you are interested in registering please see Rachel van Gorp or Chris Thompson.

Finally, the staff here at World Fitness Centre wishes you all a very happy Christmas and a great New Year. We look forward to seeing you all back in the gym in 2011.

Craig - I was born in the North Island and was raised in Central Otago, I came to Dunedin for high school and stayed on to study. I am currently completing my Personal Training diploma through the Institute of Sport. Outside the gym I can usually be found in sight of a tennis court, I also love the great outdoors and waterways of this striking country.
I’m really enjoying the opportunities Dunedin is presenting me and am excited to now be part of the World Fitness team. I look forward to meeting you all soon.

Tim - I was born and bred right here in the mighty Dunedin. I went to Kings high school before completing my diploma in personal training and exercise prescription. I have been lucky enough to do a fair bit of travelling over the past years and have seen many of the places I have been interested in seeing. A highlight of my travels was in 2006, when I participated in the 25th anniversary Milk Cup in Northern Ireland. This is the football tournament where players like Beckham and Cole were introduced to the professional scene. Through my experience in sport and the gym environment, I look forward to training you and helping you achieve your health and fitness goals.

Time Table
Monday’s Cycle class has changed from 1.15pm to 12.15pm so give us a call, book your spot and come join Scarlett for some lunch time interval training!

All cycle classes are still free to members, please remember you still need to book your spot. If you forget to book you may miss out and we would hate for that to happen.

Keep checking our website for up to date timetables, we now have a printable version online to make this a little easier.
Timetable

Cervical Screening Awareness Month
This was a successful week for the Cervical Screening team.
36 Questionnaires were filled out
29 were having regular smears
5 were too young
1 was ineligible
Only 1 woman was overdue

The winner of the survey prize was Melanie Mann.

Women who are not sure when their smear is due, or who want to become part of the Programme, can ring the free phone number 0800 729 729.

Price Increase from October 2010
This is to advise you that from 1 October 2010 the membership prices for World Fitness Centre will be increasing for new and existing members.
We will be increasing by 2.2% to cover the increase in GST at the start of October.
E.g. If you pay $19.95/week this will increase to $20.39 (increase is 44 cents)
We try very hard to keep your membership fees affordable and we do not increase them unless completely necessary – it’s been 6 years since the last price rise and with the increase in GST we are unable to hold them at their current rate.
The price rise will be processed via direct debit on your usual date closest to 1 October 2010 or after.
Please feel free to come and see us if you have any issues regarding the price change. We would like to take this opportunity to thank you for your support and loyalty.

Refer a friend
If you refer a friend to us and they join on a 6 or 12 month membership we will add a month free to your membership to you to say thank you! So get referring…

We are now on Facebook, search for “World Fitness Centre” and add us as a friend.

FIBRE
Research suggests that doubling fibre intake can almost halve the risk of developing bowel cancer.

A fibre rich diet has been defined as 35g a day which equates to seven portions of fruit and vegetables per day plus five slices of whole meal bread. While women should aim for about 25 grams and men should aim for about 38 grams of fibre each day most of us tend to eat less than half this. There are two different types of fibre and both types are needed in a healthy diet. Insoluble fibre is “bowel friendly” because it helps maintain regularity. Found in whole wheat products like wheat bran and whole wheat bread, flax seeds, and some vegetables and fruit (especially the skins). Soluble fibre, is “heart friendly” and may help lower blood cholesterol and reduce the risks associated with diabetes. Soluble fibre is found in fruits (like apples and oranges), vegetables (like carrots, okra and eggplant), oat bran and oatmeal, barley, psyllium and legumes.

Simple ways to add fibre to your day include:

• Start the day with a high-fibre cereal with psyllium or oat bran for breakfast.
• Choose whole grain breads that contain at least 2 grams of fibre per slice, such as pumpernickel or rye bread instead of white bread.
• Instead of a ‘meat and potatoes’ meal, enjoy a savoury bowl of chilli made with beans, lentils and a variety of vegetables.
• Add bran to yogurt and enjoy it with some fresh fruit.
• Drink plenty of fluids to help fibre work properly

Movement is a medicine for creating change
in a person’s physical, emotional, and mental states.
-Carol Welch

Baked fish with cannellini beans
Simple to make, tasty, interesting and adaptable. The perfect recipe for the ‘5pm panic’ moment.

Ingredients

• 4 pieces firm white fish
• 400g can cannellini beans, drained, rinsed
• 1/2 red capsicum, finely chopped
• 1 lemon, zest
• 400g can tomatoes with pesto

Instructions
Step 1 Preheat oven to 200ºC. Place fish in a baking dish & season.
Step 2 Sprinkle beans over fish with capsicum and lemon zest.
Step 3 Pour over tomatoes. Cover and bake for 30-40 minutes, depending on the size of the fish. Serve with rice or couscous and steamed vegetables.

Take Action – Breast Cancer Awareness Month
This October the Foundation is challenging you to TAKE ACTION to raise awareness about breast cancer and to raise funds for our proactive health and wellness programmes.
October is breast cancer awareness month globally. In New Zealand the NZBCF is part of a global movement towards a world without breast cancer and it is time to shift the public focus from awareness to action. We are asking the public to take action against the disease that is the number one cancer killer of New Zealand women.

Breast cancer will affect 1 in 9 New Zealand women in their lifetime and more than 2600 are diagnosed with the disease every year. Most poignantly, more than 600 women lose their lives to breast cancer in New Zealand every year. This compares to a death toll of almost 400 New Zealanders who die on our roads each year.
Join together this October and help us to shape a world without breast cancer - www.takeaction.org.nz

Pink ribbon street appeal Oct 8th

Staff Profile
Amber has just joined the team full time as our Customer Services & Marketing Manager. She has been living in Queenstown for the last 10 years but originally comes from Oamaru.
Amber is currently studying to be a Personal Trainer through Netfit in Auckland and is a qualified Les Mills instructor in both Body Combat and Body Pump. She comes to us from Pulse Fitness in Queenstown where she was the Assistant Manager.
Amber’s background is in Gymnastics, Trampoline & Rock climbing and she was competitive at all 3 (In fact used to compete at World Fitness back when the climbing wall was still here!) before turning to coaching the competitive gymnastics girls in Queenstown.
Stop by reception for a chat with Amber next time you’re in.

Time Table Changes
August brought two new classes to World Fitness Centre; World Warrior a unique fusion of martial arts and power yoga. It helps to build strength, flexibility and coordination all while burning plenty of calories. It is a non-contact class, but with the upbeat music on the playlist it is anything but your usual yoga class. We are also offering a 30min intro WCR class for beginners on Saturdays at 12.15, so if you are keen to learn how to set up a bike and how to do a class then come and try it, bookings are essential.

Cervical Screening Awareness Month
Use September, Cervical Screening Awareness Month, as a prompt to think about when you last had a cervical smear. Regular cervical smears are extremely important, even if you feel apprehensive. Investing a small amount of time in having regular cervical smears could save your life - reducing your risk of developing cervical cancer by 90 percent. The test can detect changes to cells in the cervix that, if left untreated, could become cancer. Regular cervical smear tests every three years are recommended from the age of 20 to 70 for women who have ever been sexually active.
There will be information and giveaways at reception from the 7th to the 13th and you can enter the prize draw by filling in a questionnaire.
Health promoter Fleur Kelsey will be available in the morning on Tuesday 7th and in the afternoon on Friday 10th for a chat and to answer any of your questions.
Women who are not sure when their smear is due, or who want to become part of the Programme, can ring the free phone number
0800 729 729.

The best six doctors anywhere
And no one can deny it
Are sunshine, water, rest and air
exercise and diet.

~ Nursery rhyme quoted by Wayne Fields, What the River Knows, 1990

Price Increase from October 2010
This is to advise you that from 1 October 2010 the membership prices for World Fitness Centre will be increasing for new and existing members.
We will be increasing by 2.2% to cover the increase in GST at the start of October.
E.g. If you pay $19.95/week this will increase to $20.39 (increase is 44 cents)
We try very hard to keep your membership fees affordable and we do not increase them unless completely necessary – it’s been 6 years since the last price rise and with the increase in GST we are unable to hold them at their current rate.
The price rise will be processed via direct debit on your usual date closest to 1 October 2010 or after.
Please feel free to come and see us if you have any issues regarding the price change. We would like to take this opportunity to thank you for your support and loyalty.

Lunch Idea
It’s tricky, especially in winter, to think of tasty, healthy lunches to have ‘on the go’. Soups are ideal; they can be made in bulk and taken with you – either hot in a thermos or cold, ready to be heated in the office microwave. Stick with ‘broth’ style soups if weight loss is a goal – and make sure you include plenty of protein in the recipe to keep your tummy full until dinnertime.

ASIAN CHICKEN SOUP

• 2cm piece root ginger
• 1 onion
• 1 carrot
• 1 clove garlic
• 2 cups chopped chicken – cooked or raw
• 4 cups chicken stock
• 375g jar or tin chopped tomatoes
• 1-2 tablespoons sweet chili sauce
• 250g spinach
• 40g rice noodles
• 1 tablespoon chopped fresh coriander or parsley

Peel root ginger and chop finely. Crush, peel and finely chop garlic. Peel onion and carrot and chop. Dry fry ginger, garlic, carrot and onion in a saucepan for five minutes.
Add chicken, chicken stock, tomatoes and
sweet chilli sauce. Bring to the boil and simmer for 10 minutes.

Wash spinach, remove stems and roughly chop
leaves. Add spinach and noodles to soup. Bring to boil, then turn off heat and stand for five minutes.
Serve hot, garnished with the fresh coriander or parsley.

Nutritional Info:
(per serving)
Energy: 235 kcal / 981 kJ
Fat: 3.5g
Saturated fat: 1.3g
Protein: 26.2g
Carbohydrate: 21.7g
Sugar: 10.6g
Fibre: 3.3g

From Robyn Martin’s Quick ‘n’ Easy Delicious Low Fat Low Calorie Cooking

Fizzy Facts

• Studies have shown that regular soft drink users have a lower intake of calcium, magnesium, ascorbic acid, riboflavin and vitamin A.
• A can of fizzy has about 140 calories. You’d need to do 1.5hrs of ironing to burn off its effect!
• The fizz in soft drinks in most cases is produced by reacting chalk, limestone or bicarbonate of soda with sulfuric acid.
• If the drink does not say natural sources, it probably contains a colour or flavouring that is made from coal tars.

(Source: Catch Fitness, 20 week Challenge Newsletter)

As of September 1st World Cycle Revolution will be free to all members!
That’s right no charge so no excuse right!

Starting on the 21st June you can ride famous stages of cycle races throughout the 6 week challenge. Discounts and prizes available to all those who take on the challenge, see our friendly reception staff for more information.

Staff Changes

Cain and Sam join the reception staff here at world fitness centre. Feel free to come and have a chat and make yourself known.

Sam Rawstorn is the latest addition to the World Fitness team and brings his knowledge of Computers to the team. He is a Computer Science and Software Engineering major at the University of Otago. Sam loves his rugby, he plays for the Harbour Hawks, also he has a strong background in basketball, which he currently plays in the Wednesday night social competition. In the next few years he hopes to complete his degree and work developing computer software to aid athletes with there training and performance. He loves a good chat so feel welcome to ask him any questions you may have.

Time Table Changes

As you may or may not have noticed World Fitness now has Zumba three times a week. Check out the timetable here or see the friendly reception staff to see when you can give it a go!

First Aid Training

That’s right folks, as of last month all our staff are now up to date with the latest first aid techniques and training.

Staff Indoor Netball Team

A team of us here at world fitness lead by Rachel have entered into the indoor social netball competition on Sunday nights held at action sports centre.

Zumba

The latest fitness craze is now here 3 times a week. Zumba is a Latin rhythmic dance fitness program targeted to burn fat and tone your body. So come along and dance your way to a trimmer, slimmer and healthier body all while having fun.

Recipe of the Month

Creamy chicken pasta
Portions: 4
Time to make: 20 minutes

Ingredients

• 400g dried pasta
• 300g smoked chicken, skin removed and sliced
• 120g quarg (Quarg is a low-fat soft cheese )
• 60g rocket
• 1 cup mushrooms, sliced
• ¾ c red capsicum, diced
• 70g pinenuts

Instructions
1. Cook the pasta in a large pot of boiling water until al dente. Drain.
2. Use a spray oil to lightly coat a fry pan then lightly cook the mushrooms in the pan (~3mins)
3. Combine the rocket, quarg and pinenuts in a blender and whiz together until a smooth sauce forms.
4. Fold the smoked chicken, capscium and sauce through the hot pasta until well combined. Add a few fresh rocket leaves.
5. Serve the pasta with a sprinkle of parmesan.

TIP: If you can’t find Quarg in the supermarket you can replace it with either low-fat cream cheese or low-fat ricotta.

Quote of the Month:
without my Personal Trainer’s knowledge, determination, guidance and patience I would not have the results I have now

“Welcome back to World Fitness Centre”

Hopefully you have had a good break and are feeling rested, refreshed, and raring to go for another year of health, fitness, and fun! 2010 is going to be a fantastic year for World Fitness, so get ready for some hard work and a year of reaching your goals.

Welcome new members

The World Fitness team would like to extend a warm welcome to our new members, we hope you are feeling comfortable training here, and have settled in to our friendly gym facility. If you are having any problems, please do not hesitate to approach us so we can help you out.

Staff Changes

WFC is happy to welcome Adam Keen and Nicole Hollamby to the world fitness staff.

Adam has moved from the reception team and is now a Personal Trainer. You may also see Nicole around the gym, ready to help you out as the new gym instructor. It’s great to have two more awesome personalities in the gym!

Not sure how something works?

If you’re unsure of how to use any of the gym equipment, make sure you come and ask one of our friendly gym instructors (they are the ones wearing blue t-shirts).

Problem sticking with exercise?

You are more likely to stick with your program if it is fun and convenient. Choose the most convenient time to exercise with the least distractions. Find activities that you enjoy.

Your first few workouts should be brief and well within your abilities. Gradually increase the duration and intensity of your exercise. Do not start out with a programme your coach had you perform in high school or college. Individualize your programme and start back training gradually.

A World Fitness trainer can help you with a programme suited specifically for YOU!!!

Membership cards

The reception has friendly staff, who are all very approachable. Please present your membership card upon arrival at the gym.

This allows us to keep track of who is using the gym, and it also helps us get to know you better. For those of you who we do already know well, it helps us to manage your membership file. Also, if your card isn’t tracked (telling us when you were last at the gym), we’ll send you a letter to encourage you to come back! Thank you for your cooperation.

Time Table Changes:

As a result of introducing World Cycle Revolution, changes have been made to the time table. Please see reception for an updated timetable.

Pilates Mats and Boxing Gloves:

Due to health and safety reasons regarding hygiene, WFC is going to phase out supplying boxing gloves and pilates mats from April 1st 2010. Please see reception for more details.

Recipe of the Month

Chickpea, eggplant and tomato salad

Ingredients

• ¼ cup (60ml) extra virgin olive oil
• 500g Lebanese eggplant, halved
• Garlic cloves, crushed
• 1 teaspoon balsamic vinegar
• 1 tablespoon Gourmet Garden Basil Herb Blend
• 400g Can Chickpeas, drained and rinsed
• 1 punnet cherry tomatoes, halved
• 50g baby spinach leaves, washed

Method
Heat half of oil in a large frying pan. Sauté eggplant in batches for 2-3 minutes each side, until golden and tender. Cool.
Then heat the remaining oil in same pan on medium. Add garlic and balsamic vinegar and cook for one minute, shaking pan. Pour into a jug and cool. Stir in herb blend and season to taste.
In a salad bowl, combine chickpeas with eggplant, tomato halves, spinach leaves and cooled dressing. Season to taste, then serve

Tip: swap canned chickpeas with ¾ cup cooked, dried chickpeas

ENJOY

World Cycle Revolution!

World Fitness is soon to have World Cycle Revolution Classes:

This new cycle class offers you an exciting 45minute intense workout. WFC instructors will guide you through brand new cycle techniques and sprint drills. This ENERGISING class will help tone and burn those last few calories! There will also be an extreme class on Wednesday and an advanced class on Saturdays.

See reception for more information!

From All the team at World Fitness Centre have a great year and let’s make it one to remember!

Welcome!

World Fitness Centre celebrated its 6th birthday with Chris and Nick at the helm at the beginning of this month and as part of our celebrations we’ve got some great deals for your friends and family. Just ask at reception about this month’s deals! Remember that if you introduce a new member to the gym you will receive a free months membership.

The months are ticking by, the frosts are here and we can all look forward to chilly morning starts!

For our female members, remember you can take the time out to relax and warm up in the sauna located in the women’s changing rooms. If you haven’t tried it, it’s a real treat!

A Healthy Heart

We all know a healthy heart is important. The heart is the body’s primary pump, transporting oxygen and nutrients via the blood stream. Heart disease is caused by cholesterol and fat deposits that clog and narrow the coronary arteries… how do you expect your body to work at its best under such conditions?

The health of your heart is influenced by factors you can’t control (such as age and genes), as well as factors that you CAN control.

So let’s take a quick look at the things YOU CAN CONTROL in order to help lower your risk of heart disease!

• Regular Exercise
• A Healthy Diet
• Maintain a healthy weight
• Avoid Smoking (and second hand smoke)
• Control Stress
• Consult with your doctor about:
  • High Blood Pressure
  • High Cholesterol/Triglycerides

Well that makes perfect sense, doesn’t it?

Quote of the Month

None are so old as those who have outlived enthusiasm.

- Henry David Thoreau

Carbohydrates – what do you know?

Your body is best able to make energy to power your activity and exercise with carbohydrates! Once consumed, carbohydrates are converted into sugars/glucose for energy.

Your body needs carbohydrates to work its best and burning body fat for energy (and weight loss) is more efficient in the presence of carbohydrate. On top of all that, your brain also relies on carbohydrates to function well…

So if you’re thinking of radical diets like Atkins where you cut the carbs from your diet, think again! Why would you deprive your body of the macronutrients it needs to make energy? Cut the fat! Not the carbs!

Your body can store up to 500g of carbohydrate, compared to multiple kilograms of fat… so in order to make sure you have enough for the work you do, you need to eat it. Yum!

So be sensible, eat a variety of food, keep it low fat and fresh, and make sure you include plenty of carbs! You can do this by eating fresh fruit, starchy veges, pasta, rice, bread and un-toasted breakfast cereals.

… and don’t forget to replace what you’ve used after a workout! Eat food and drink fluids that have lots of carbohydrate. Have something handy - drink fruit juice or eat a banana when you’re done…

And then there’s all that Lost Property!

The big black lost property bin next to the drinks fridge is full again… If you’ve misplaced anything in the past, have a rummage (towels, shirts, jackets…) – we also have watches and jewellery that need to find their owners :o)

Did you know… ?

Did you know that the length of your foot is the same as the distance from your elbow to wrist?

How to make your own protein drink
… if you need it!

• 1kg non-fat milk powder
• 7 tablespoons of sugar
• 7 tablespoons of flavouring
  (like Milo or Nesquik)
  or/ blend some fruit in when you mix up
  your drink…

Simply combine the dry ingredients and store in an airtight container.

Add 4 tablespoons into a glass of water or milk. If you want to get fruity, add fresh or frozen fruit and blend away…

The other easy option is to talk to Richard, one of our PTs about protein supplements and he can give you some useful advice and recommendations on a range he is stocking …

Group Training

Does exercising in a group help you to stay motivated and push you to challenge yourself? If so, then find out about group training. There are groups already underway, but if you’re keen to give it a whirl, talk to our Reception about future training groups!

How can we make your experience better?

We want to take your suggestions on board! If you have anything about the gym that you would like to comment on, please feel free to let us know. Come to reception, talk to one of our staff, or simply write on one of the suggestion forms in the changing rooms and drop it in the box :o)

Good luck with your exercise regime and remember to keep your eyes out for information about the winter triathlon series coming your way shortly!!

Kind Regards,
Chris, Nick, Markham and the team here at World Fitness Centre

Daylight savings has ended, the shadows are longer and temperature cooler… but don’t be discouraged, keeping fit and healthy will brighten the coming weeks and months!

CONGRATULATIONS…
…to the Purple Team!!!!
You may have wondered about the big map on the wall, the big scoreboard and the masses of people frantically running, cycling and rowing (and you asked yourself why all the cardio equipment was in such hot demand?). 

The World Fitness Adventure Race has been going for quite some time, as teams raced from Stewart Island to the top of the country, logging their distances to compete for the glory of first to the finish.  Full credit to the Aqua Team who gave Purple a run for their money… but Purple sneaked in with a stealthily planned last day where all members showed their dedication and came in more than once to complete the race.  Well Done!

Say hello to the newest members of our Reception Team
Have you seen some fresh faces behind the counter lately?  Say hello to Callum, Rhianna and Adam.  Introduce yourselves, they’ll be trying to remember people’s names… go on, don’t be shy!

…and is that a new Personal Trainer?
Why yes!  That would be Christian Pederson, whom many of you would have met as he came on board in January and has impressed many with his exercise knowledge and prowess.

… or two?
Scott Puckett also joins World Fitness as a personal trainer with years of experience behind him.  You’ll also see him staffing reception on Sundays, for all those not resting on the day of rest!

Eating right to keep you going…When we’re busy, it’s easy to forget to eat right as we grab whatever is handy and quick – which doesn’t always mean healthy or yummy!  So here’s just a quick reminder to us all about our daily nutritional requirements…

For good health, these are the minimum servings that we should aim for each day (with some useful examples of what constitutes a typical serve:

2 – Fruit
(eg. an apple or orange, or 2 smaller fruit like plums)
5 – Vegetables
(½cup or 1cup for salads)
4 - Breads & Cereals
(eg. Bread roll, 2 slices of bread, 1cup cooked pasta or rice)
2 - Dairy (milk, yogurt, cheese)
(eg. 1 glass of milk or 2 slices of cheese cut from the end of a 1kg block)
1 - Meats/Legumes
(eg. 100g of lean meat or ½cup legumes)
1 - Oil & Fat
(about a tablespoon)

… and last but not least…

1 - Treats!
(eg. 2 biscuits, a glass of wine or beer, 25g of chocolate… mmm, yum… have a little and enjoy it!  Much better than feeling guilty about eating lots!)

But wait…Lets not forget the fluids!  Make sure you drink plenty of water, especially if you are exercising which you are all doing if you’re reading this at the gym :o)  It will all depend on how hot it is, what you’re doing and what you eat (remember, lots of food have a lot of water in them – fruit, veges, milk…), but as a general rule, look down when you go to the loo.  If your urine is dark yellow, you need more water, so drink up and try for a nice pale yellow to clear stream!

Did you know?

• Exercise improves sleep
• Exercise improves bone density, reducing the risk of fractures
• Exercise lowers your risk of heart disease, diabetes, high blood pressure, gallstones, and colon cancer
• Exercise can raise self esteem, improves mood and relaxation
• Exercise can decrease migraine headaches
• Exercise can help reduce discomfort from arthritis
• Exercise reverses the natural muscle loss that occurs with aging
• It’s impossible to lick your elbow, even with exercise!

Group Fitness Fun

Wondering what you’re going to do next time you come to the gym? Want to try something new?  Don’t forget about the fantastic range of group fitness classes we have on offer that are free with your gym membership! 

If you’ve never been, don’t be scared.  Chat to our friendly and knowledgeable instructors before the class begins and they can give you helpful advice to get you started.  Check the timetable by reception to see what’s on and who’s taking it…

Pilates, Boxing, Circuit, Pump, Step and Lite Pace classes all have different focuses and benefits.  Check them out. 

Be there or be square!

Sports Drinks

When do you need them?
When you’re working out at high intensity
If you’re working out for longer than 60 minutes
When it’s really hot (eg. in hot environments)

Make your own…

…maybe not as tasty as Powerade, but much cheaper if you’re on a budget!

Add to 1 litre of water:

• 50-80g of cordial powder such as Raro or Vitafresh
• 0.5g of salt (you shouldn’t really be able to taste it)

Stay tuned to find out how to make your own Protein Drink…

Supplements

Richard McKinlay, Personal Trainer, has recently  started selling a variety of supplements within the gym.  He has a wide range of products ranging from proteins to carb shots.  See Richard for information, or if you wish to make an order.
 

Lets get physical… cycling!

A card of cycling goodness? Cycle cards!Take the leap and go for a cycle card. 20 to 25 minutes in length, the card tells you how fast to pedal and at what level in each time section. Fear not though, these cards are available from level 1 to level 15! Ask at reception for your chosen level and we will lend you the laminated card, and some blue-tak to stick it in place on the bike. What a great way to challenge ones self! Speaking of challenges… why not try… Have you heard about the spin bikes? The great thing about them is that it really feels like you are moving on a bike. Come to see one of us if you need a little help working out seat height etc. A rough guide for seat height is that the knee should be slightly soft, (i.e. not locked out) when the pedal is pushed right down from a seated position. The bars should be a little higher when starting to train on the bikes. NB: ‘to stop’: press the red lever down… the wheels will not stop if you just try to back pedal!Give them a whirl! 

Lost and still lost
There is quite a heap of lost property to be found by its owner… have you lost anything lately? Come see reception and we can point you in the right direction (hopefully).

Pump some iron!

Muscle is a more physically and metabolically active tissue. It burns more calories than fat. Through exercise, especially strength and resistance exercise, you can increase the amount of lean muscle mass in your body, couple this with eating well and you can decrease the amount of fat tissue in your body. This will then help you burn more calories each and every day, even when you’re not exercising. This might be the perfect excuse to give Pump a whirl?  You do not need to be too co-ordinated to give it a go, and it’s a ‘no-thinking required’ workout.  The friendly instructor will lead you through muscle toning tracks for a whole body workout, with fun music to listen to!Ask at reception for a timetable today, or to set up a weights programme consult a PT or Gym Instructor.

 Who’s That at the Gym? Staff Profile

Anna is one of our friendly receptionists! You will frequently see her behind the desk taking care of ‘behind the scenes stuff’ with her immaculate organisation skills including organising the staff social netball team. Anna is currently studying and will be finishing her degrees in Marketing and Accounting at the University of Otago at the end of the year. She has an amazing eye for fashion and her interests include shoes, shopping and going to movies.

Great offer!
Roslyn Pharmacy is generously offering a 15% discount on all of their products (offer does not include prescriptions) to World Fitness Centre members. All you need to do is show your membership card when you make a purchase.  

Winter Triathlon Series
Ladies and gentlemen, start your engines! Due to the popularity of the last Triathlon, as well as a request from one of our members to give her training focus through the cold, long winter months, we have decided to develop a Triathlon Challenge.  The event is to be held over 3 days: 15^th to 17^th July. . The idea of the challenge is to compete with yourself or against each other.  There are two options: the half or full triathlon and you can score yourself a tee-shirt for taking part!

 Running: to knee or not to knee…
With the Moro marathon approaching (see the available brochures for information), you may be thinking about your training regime. To help prevent runner’s knee during this training process, we have complied a little bit of help in the form of more exercise. Mmmmm perfect. 
Runner’s knee or patellofemoral Syndrome is extremely common, it relates to pain in and around the patella or kneecap. In this instance, pain is not gain! 
Why does it happen? This question is not easily answered and many factors need to be taken into account and can differ from person to person. Common reasons can relate to the hip, knee and foot with factors such as poor hip control, tight muscles, weak muscles, excessive pronation of the foot and various movement problems in any of the above joints. 
What can you do? There are several options for you here. If you are having pain then a visit to a sports doctor or physio is probably the first thing to do. They can generally diagnose for you what is causing your pain, help you to manage it, and prescribe a course of action which may entail seeing a podiatrist as well. Remember we are lucky enough to have access to great physio’s just below us at SportsMed.
If a muscle imbalance and/or tightness is detected then exercises and stretching may be prescribed and this is where a Personal Trainer can be added to your rehab team to  ensure you perform your exercise correctly and to help you blend them in with your training programme.
 Correct footwear is also vital, if your shoes are older than 6 months, they may not be giving you as much support as they used to. Most shops are able to find you the right shoes for your foot shape and strike! 
Finally: check out the Moro marathon seminar. It’s on Tuesday the17^th June at 6.30pm in the Soccer rooms at Logan Park. Check out the signs around the gym for more information on guest speakers.

 Not sure how something works?If you are unsure of how any of the gear or equipment works, make sure you come and ask one of our friendly Gym Instructors (they are the ones wearing blue t-shirts). They will be wandering around the gym so don’t hesitate to give them a yell!
 Ingredients: Diabetic banana bread
1 egg
2 large very ripe bananas
¼ cup unsweetened natural yoghurt
1 teaspoon liquid artificial sweetener
50g butter
 ½ cup white flour
1 teaspoon salt
1 cup wholemeal flour
1 teaspoon baking soda
Method
Preheat oven to 180 C Mash bananas with yoghurt. Cream sweetener and butter together, add egg and beat well. Mix together flours, baking soda and salt. Add dry ingredients to creamed mixture alternately with banana mixture, stirring to combine thoroughly. Pour into a greased tin and bake for 1 hour. Leave in tin for 10 minutes before turning out.