dooleys health + fitness

Shape Up

APRIL CHALLENGEON NOW

THE LATEST TRACKING

TECHNOLOGY IN

FITNESS: FREE FOR

MEMBERS!*

INTRODUCING

Trainers Secrets Exposed:

Say NO to the winter rut this year

Page 2

Page 8

Page 7

Interval Training:The ultimate road to fast Fat BurningInterval training is a blessing for those who want to burn fat fast. Effective interval training also means you can spend less time at the gym, without sacrificing a complete workout.

With a wide range of cardio pieces available at DOOLEYS Health + Fitness to choose from, you can use the concept of interval training every workout, but maintain the excitement by using different machines!

Constantly stopping and starting your workout keeps you focussed and looking towards the next phase, motivating you to work harder for the short interval remaining before the next period.

30 sec

1 min Sprint

2 min Sprint

4 min Sprint

30 sec

1 min Sprint

2 min Sprint

30 se

c rec

over

y1

min

reco

very

2 m

in re

cove

ry

4 min recovery

2 min recovery

1 min recovery10 MIN WARM UP

10 MIN COOL DOWN

30 seconds sprint / 30 seconds recover1 minute sprint /1 minute recover2 minutes sprint / 2 minutes recover4 minutes sprint / 4 minutes recover2 minutes sprint / 2 minutes recover1 minute sprint /1 minute recover30 seconds sprint / 30 seconds recover

Research shows interval training increases fitness and endurance in a shorter period of time, than if you were to do the same activity repetitively, at the same intensity for a long duration.

There are a number of different styles of interval training. Mixing up your interval training and trying different techniques has the potential to keep the results coming, avoiding the plateau phase we all know too well.

Check out the example below The Cardio Sprint Pyramid is a great concept to throw into your workout, whether you’re running, cycling or rowing.

Cardio Sprint Pyramid:

Below is a breakdown of the sprint VS recovery phase of the workout. The graph to the right

1 APRIL - MAY E-MAGAZINE

APRIL CHALLENGE

SHAPE UP 2

MEMBERS SUPPORT PROGRAMWhat is the Members Support Program?

Our 3 month Members Support Program is designed to get you motivated with all the back up you need to kick start your fitness journey and to incorporate it into your daily routine.

Our expert fitness professionals will track your progress and visitation results to ensure you’re on track.

You will receive a 1 on 1 phone call with a trainer on a fortnightly basis for the first 3 months from joining, to discuss any issues or unexpected barriers you may be facing, so we can work with you to overcome these potential obstacles.

See Gym Reception or call us on 8745 6202 to be a part of the Members Support Program.

Exercise 1: Bosu Push Ups

Females: on knees - 15 repetitonsMales: on toes - 30 repetitons

Exercise 2: Spin Bike

Females: Level 12, 500 metresMales: Level 15, 500 metres

ON NOW

DOOLEYS HEALTH + FITNESS

New additions to the DOOLEYS Health + Fitness timetable BODYPUMP and BODYATTACK are in full swing following our huge fluro launch on Saturday 7 March!

Both classes had a great turn out with 25+ members. Along with the launch of the two new classes to our timetable, we also introduced a fresh, new instructor, Ivan. Ivan joins our Group Fitness instructor crew with 2 years Group Fitness experience specialising in Les Mills BODYPUMP.

Take the next level in your work out and give ATTACK and PUMP a go!

BODYPUMP: A barbelll class that will sculpt, tone and strengthen the entire body. Your choice of weight with high repetiton movements that burn fat quick!

BODYATTACK: A sports-inspired cardio workout combining athletic aerobic movements with strength and stabilisation exercises.

AUTUMN GROUP FITNESS TIMETABLE OUT NOW


Check out the FULL Gallery >> New instructor, Ivan

AUTUMN GROUP FITNESS TIMETABLE OUT NOW

SHAPE UP 4DOOLEYS HEALTH + FITNESS

PRIZES 1st Prize – $100 Rebel

gift voucher plus DOOLEYS Sports pack

2nd Prize – $50 Rebel gift voucher plus DOOLEYS

Sports pack

3rd Prize – Dinner for two at DOOLEYS Waterview

restaurant – value $50

The Members Group Fitness Challenge* is back by popular demand. The aim of the game is to score as many points as possible by taking part in as many group fitness classes as you can during the month of April. With a whole range of different class styles, there’s something for everyone!

Check out our scoring system:

1 POINT Attend and complete 1 class

1 POINT Bring a NEW friend to a Group Exercise class

2 POINTS Attend and complete at least 1 class in each category per week

5 POINTS A friend joins DOOLEYS Health + Fitness during the month of April after participating in a class

Group Fitness Challenge – April

Here are our classes and categories:

High IntensityBoxing Zumba Spin

Bodyattack™

Mind BodyYoga

Pilates Tai Chi

StrengthBodypump™

Kettlebell MAXCore Blast Synergy

SeniorsSenior StrengthSenior Circuit Senior Cardio Zumba GOLD

DOOLEYS Health + Fitness11–15 Church StreetLidcombe NSW 2141

P 02 8745 6202 E [email protected] W www.dooleyshealthandfitness.com

* Terms and conditions apply. See Gym Reception for details.

DOOLEYS Health + Fitness 11 - 15 Church St Lidcombe NSW 2141

P 02 8745 6202 E [email protected] www.dooleyshealthandfitness.com


Seniors Week 2015 Celebrated at DOOLEYS Health + FitnessDOOLEYS Health + Fitness have celebrated Seniors Week once again, with a week full of both physical and educational events.

The week included free access for Seniors Card holders to our regular Seniors Group Exercise Program. Our Seniors program runs 5 days a week from Monday to Friday and includes classes based around Strength and cardivascular training. The main focus is around fuctional movements regularly practiced in daily life with the aim to improve the overall health of our local community.

On Wednesday 18 March, DOOLEYS Health + Fitness resident podiatrist held a tell-all seminar about the importance of maintenance and management of foot and lower limb health. With a great response from the 20+ members who attended, the event was a huge success!

The week wrapped up with our 55 minute Senior Cardio class followed by a luncheon where our community

Our seniors program is made up of a great bunch of lively DOOLEYS Health + Fitness members, all with the same aim to maintain and improve their general health, while having a great time and a good laugh.

To be a part of our seniors community or to refer someone you know would be interested in the program, see Gym Reception for more information. Check out our regular weekly running class program below.

Happy Birthday to DOOLEYS Health + Fitness Foundation member, Lilia

MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY

10.15am - 11.15am

YOGA10.15am - 11.15am

TAI CHI

12.00pm - 1.00pm

TAI CHI

11.15am - 12.15pm

SENIOR STRENGTH

11.15am - 12.15pm

FIT & WELL11.15am - 12.15pm

SENIOR STRENGTH

11.15am - 12.15pm

ZUMBA GOLD

11.15am - 12.15pm

SENIOR CAR-DIO



INTRODUCING

Lidcombe PodiatryLocated on level 3 inside DOOLEYS Health + Fitness Ph 02 8745 6297

At Lidcombe Podiatry we aim to provide the most complete and up to date treatment for all your foot and lower-limb needs. We take a fresh approach to foot care, embracing preventative measures and education to ensure your feet are comfortable and pain-free for longer.

$10 OFFInitial Consultation

Offer does not apply to Medicare or DVA referrals.

Present this voucher to redeem.

Terms and conditions apply*

The cooler days are beginning to roll in. For a lot of us this usually means hibernating, comfies and warm hearty foods. Tighter than usual jeans and a few additional kilograms later, you realise you’ve become a victim of the winter rut.

Sound familiar?

This year, we’re challenging you to get ahead of these habits with an action plan to make this your most productive winter yet. The trainers at DOOLEYS Health + Fitness have come up with a few tips and healthy habits to keep you motivated!

Get some new training gear: Create your own gym winter wardrobe! Stock up on new training singlets, t-shirts, shorts, tights. Be sure to buy styles that you feel comfortable in and maybe even include your favourite colours in the mix! Once you’ve got them in your possession, you’ll inevitably want to show them off and put them to use… and what better place to do that than the gym.

Embrace the cold weather: That crisp winter chill isn’t always a bad thing. Instead of lying dormant on the couch with a blanket, whack a jumper on and hit the streets for a run!

Stick to a routine: Most of us base our lives around a schedule.

Work meetings, dropping the kids off at school, regular catch-up with friends. Having set times and days during the week dedicated to exercise is a great way to ensure you don’t get ‘too busy to hit the gym’. The days during winter may seem shorter, but there’s still 24 hours in a day, so use them wisely!

Track your progress: Technology is the butter to the fitness industries vegemite. With a stack of new devices out to help you monitor your daily, monthly and even yearly goals. Make sure you’re hitting at least 10,000 steps a day, keep track of the kilometres travelled on foot, even record your resistance and cardio workouts to compare each session.

The FitBit is a great tool to track your progress. There’s also a load of apps you can download to your smartphone that achieve similar results. While you’re at it, make sure you’re up to date with your re-assessments at DOOLEYS Health + Fitness which now include a Body Metrix scan. To find out more about the scan, << click here >>

Set a DIFFERENT goal: Dropping kilograms on the scale is an indication of progression most of us go by. Why not mix it up a bit? Start preparing for the City2Surf in August, or give yourself a strength goal like improving your maximum repetitions of a certain weight. Coming up with a different goal will force you to experience new exercises and styles of training that will kick start your body during the cooler months, keeping you motivated.

Trainers Secrets Exposed: Say NO to the winter rut in 2015 Brooke Reid

Team Member


Athletes Assessment

Now Available - See Gym Reception

Body Metrix SystemFREE analysis for all full members.Track your progress this winter with the latest tracking technology in the fitness industry!

We’ve taken our complimentary Health Assessment to the next level with the Body Metrix System. Now available for both current and New members of DOOLEYS Health + Fitness.*

Along with a customised training program and physical assessment, you will also receive a full report that will allow you to gain an in depth understanding of your body’s vital statistics, This will allow you to track your results throughout your journey to a healthier you.

The body metrix system report will analyse your: - Weight - Muscle Mass- Disease Risk - Body fat Percentage - BMI (Body Mass Index)

Ready to take the next step to track your progress? Know your

body like never before with an Athletes Assessment where you

will under go the following test and scans:

Full Body Metrix Scan & Report

7 Site Body Measurements

Flexibility Test Strength Test (1RM Max)

Beep Test

Total all inclusive assessment costs $60 See Gym Reception to book

in for your Athletes Assessment or call 8745 6202 to make a booking.

Beep Tests will run on the last Saturday of every month

starting April 25 at 8.00am. See gym reception to register.


DOOLEYS Health + Fitness11–15 Church StreetLidcombe NSW 2141

P 02 8745 6202 E [email protected] W www.dooleyshealthandfitness.com

*Terms & conditions apply – See Gym Reception for details.

V-MAX*

Saturday 18 April 2015 @ 9.00am

INTRODUCING

1 Class: 5 Rounds: 100 Minutes

Can you go the distance?

An intense 5 sets of 20 minute rounds solely focussed on 5 of our most popular

styles of training including high intensity,

strength, mind body & more!

The theme is fluro!

So bust out your most garish bright workout ensemble

& get ready to V-MAX!

*Terms and conditions apply. See Gym Reception for details.

HURRY!

Limited places available

Register NOW at Gym Reception

DOOLEYS HF E-MAGAZINE SHAPE UP 9

DOOLEYS Health + Fitness 11 - 15 Church St Lidcombe NSW 2141



dooleys health + fitness

Documents