Issue #26

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HEALTHY LIVINGIPSWICH@ipswichhospitalfoundation

#ihfhealthyselfie

Masterchef Ben Ungermann shares the secrets to a healthiersummer barbecue with one of his favourite recipes.

SIZZLE INTOSUMMER

Since I last put fingers to keyboardto share my experience withhealth and fitness trends, I haveintroduced two new elements tomy routine – f45 training and HelloFresh.

f45, (which we talk about more inside this issue) came into my lifewhen my fitness regime needed itmost. My training buddy changedjobs and could no longer meet mefor our daily workouts and I really

couldn’t face the gym alone. Enter.. f45 Ipswich Central. Thebrand new space on South Streetin Ipswich is now home to theglobal functional fitness trainingbrand. I’m hooked! F45 is a highenergy, team training environmentwhere I never feel alone or boredwith the promise that you’ll neversee the same workout twice!

The other, Hello Fresh, a healthyfood service delivering tastyrecipes and exact ingredients toyour doorstep weekly. I am a hugefan! The service is perfection forthose of us who are time poor orsimply need some inspiration inthe kitchen. I’ve been inspired andsatisfied by the flavour combinations and it is a great wayto bank up a selection of recipesfor your weekly meals.

I’d love to hear from you. Maybeyou’ve got another product orservice for me to try? The healthconversation is evolving and wewant to make sure we’re deliveringinformation in a way that inspiresyou. cheslea@ihfoundation.org.auor phone 3466 5002.

Ipswich Hospital Foundation | Tel: 1300 736 428E: healthyliving@ihfoundation.org.au | W: ihfoundation.org.au

Healthy Living Ipswich magazine is published bi-monthly by Ipswich Hospital Foundation. Advertisers and contributors undertake to ensure that all material does not infringe copyright, trademark,defamation, libel, slander or the breach of confidence, does not contain anything obscene or indecent or does not infringe the trade practices act or other laws, regulations or statutes. Further to theabove these persons agree to indemnify the publisher and or its agents against any investigations, claims or judgements. Copyright Ipswich Hospital Foundation. All rights reserved. 75,000 copies published monthly. Home delivered to in excess of 63,000 homes from Walloon to Springfield. Editorial and advertising enquiries to healthyliving@ihfoundation.org.au. Delivery enquiries: 3275 9200.

Award winners are grinners!

EDITOR’S NOTE

Is there anything more Australian than abarbecue on a hot summer’s day?

If you’re like most Aussies, you’re goingto find yourself throwing a snag on thebarbie more than once this summer.

But before you fire up your BBQ andreach for the tongs, Cancer CouncilQueensland is urging Ipswich residentsto rethink the snag this BBQ season.

Evidence suggests that processed meatslike sausages, bacon, salami and hamare associated with an increased risk ofbowel cancer.

In Queensland, one person is diagnosedwith cancer every 20 minutes. That’smore than 27,000 each year.

The good news is that at least one thirdof all cancer cases are preventablethrough healthy living. Simple lifestylechanges including maintaining a healthyweight, being active, eating well, limitingalcohol, quitting smoking and stayingSunSmart all help to reduce your risk.

A healthy BBQ is a great alternative to asausage sizzle.

With a few simple swaps, you can eatyour way to better health!

Here’s three easy tips to keep in mind. 1. Swap processed meats, high in fat and salt, for skinless chicken, lean mince or vegetable patties or home-made kebabs.

2. Opt for wholegrain or wholemeal bread, or eat your burger in a lettuce wrap.

3. Freshen up your sides, by swapping out full-fat potato and pasta salads for mixed green salads dressed in herbs and a vinaigrette.

Cancer Council Queensland is encouraging Ipswich residents to get creative with their next BBQ by adding

more fruits and vegetables to meet theAustralian Guidelines of 5 serves of vegetables and 2 serves of fruit a day.

In addition, why not throw a cob of cornonto the hotplate until lightly barbecued, grill some pineapple or sautésome mushrooms? Grilled sweet potatowedges are always a big winner too.

A healthy, well-balanced diet helps toprotect against many types of cancer.

You can help make the healthy choice,the easy choice by providing healthyfood and drinks at your next BBQ.

Cancer Council Queensland also has a freecancer prevention program QUEST, for or-ganisations looking to make healthychoices easier. Online you can find a varietyof resources like posters and fact sheets foryour organisation to help make the healthychoice the easy choice.

Visit www.quest.org.au today, register yourorganisation and help reduce cancer risk.More information about Cancer CouncilQueensland and QUEST is available at cancerqld.org.au or by calling 13 11 20.

It’s time to rethinkthe Aussie snagthis BBQ season

Chelsea ReesHealthy Living Ipswich Editor

Ipswich Hospital Foundation celebrates connection to the Ipswich communitywinning the Community Involvement Award at the 2017 Ipswich Chamber ofCommerce & Industry Business Awards.

When a MasterChef finalist assures youthat a recipe is “super easy, healthy andcheap” you can be forgiven for being alittle sceptical.

Well, the Healthy Living Ipswichproduction team are here to let youknow that this recipe is 100% simpleand delicious! Ben spent an afternoonwith us recently to share a healthyrecipe, great for summer celebrations.

“I love cooking on a barbeque - theopen flame really brings another element to the food,” Ben said.

“I think the show really glorifies what wedo – when I’m at home cooking for myfamily I like to keep it really basic, reallyclean and tasty.”

“Incorporating herbs and spices andgood quality oil into your cooking is agreat way to achieve that and the barbeque is a healthy way to preparefood because most of the oils and fatsdissipate during cooking.”

“It is really easy to incorporate vegetables into your summer barbequeand they work so well! You can experiment with eggplant, capsicum,and even cucumber – it sounds odd butthe grill really gives a completely different flavour!”

Ben’s Chilli Lime BBQChicken DrumsticksIngredients8-9 tablespoons Olive Oil2 tablespoons Apple Cider Vinegar2 whole red chillies 4 large cloves of garlic1 whole red onion2 tsp saltZest and juice of 2 limes1 bunch coriander1kg chicken drumsticks (skin on)

MethodRemove the skin from the garlic,onion and the tops from the chilliesand the coriander.

Place all ingredients in a food processor and blitz to combine.

Use a bowl or plastic bags to marinatethe chicken drumsticks. Leave for atleast 15 minutes for the flavour to infuse and cook on a BBQ grill untilcooked through.

Serve on a bed of leaves and herbs ofyour choice and a squeeze of lime.

Masterchef Ben shares one of his summer BBQ favourites

Queensland families can rejoice thissummer with new evidence showing reduced rates of Melanoma.

For the first time, a Cancer CouncilQueensland study shows occurrencesof melanomas are starting to stabiliseor drop in those aged under 60 years.People living in the Sunshine State havethe highest rate of skin cancer in theworld, with around 3,700 people diagnosed with melanoma each year.

The study examined melanoma incidence and mortality over a 20 yearperiod from 1995 to 2014. Resultsshowed rates are stabilising in thoseaged 40-59, and falling in those agedunder 40.

Mortality rates have also started to decline by two per cent annually inmales aged 40-59, and by three per centannually in both male and femalesunder 40.

Dr Ryan Harvey from House Call Doctoradvises that whilst this research is encouraging, Queenslanders should notlose focus in protecting their skin fromthe sun.

“Melanoma is a cancer in the skin, andthe majority of cases are caused by the

skin’s exposure to ultraviolet rays (UV)from the sun”, says Dr Harvey.

“Early detection is crucial becauseMelanoma can appear years after sundamage has happened”.

“Whilst it is a deadly form of cancer, it isalso very preventable”, says Dr Harvey. Dr Harvey says a helpful guide forchecking moles each month is theABCDE rule:• A is for Asymmetry: One half of a moleor birthmark does not match the other.• B is for Border: The edges are irregular,ragged, notched, or blurred.• C is for Colour: The colour is not the

same all over and may include differentshades of brown or black, or sometimeswith patches of pink, red, white, or blue.• D is for Diameter: The spot is largerthan 6 millimetres across (about ¼ inch– the size of a pencil eraser), althoughmelanomas can sometimes be smallerthan this.• E is for Evolving: The mole is changingin size, shape, or colour.

Aside from monthly skin checks and thememorable ‘Slip, Slop, Slap’ rule, DrHarvey also has 3 tips for Queenslandfamilies to protect their skin this summer. 1. Always choose SPF 50+ SunscreenSPF stands for Sun Protection Factor,and it measures how well sunscreen

will protect the skin from sunburn. DrHarvey says, “Even though SPF 50+ sunscreen has the highest protection, itshould be applied every two hours afterswimming, exercising or towel drying”.

2. Stay inside between 10am-4pm.“UV Rays are strongest when the sun isat its highest in the sky between 10am-4pm”, says Dr Harvey. It is best to findshade or stay inside during this time.

3. Choose Sun Safe Clothing It’s important for clothing to cover theskin, but Dr Harvey says there is betterprotection in choosing the right fabricwith a good UPF rating (Ultraviolet Protection Factor).

UV rays can pass directly through fibreholes in certain fabrics. “The tighter theknit or weave, the smaller the holes andthe less UV goes through”, says Dr Harvey.

This is what a UPF rating measures. Forexample, a shirt with a UPF of 50 allowsjust 1/50th of the sun’s UV radiation toreach the skin.

Synthetic fibres such as Polyester, Lycra,Nylon and Acrylic are more protectivethan bleached cottons and shiny semi-synthetic fabrics.

Commonwealth BankAustralia are activelysupporting the health ofthe Ipswich Communitythrough their GrassrootsGrants program.

The funding injection of$10,000 a year for threeyears enables the Kid'sKitchen, a child nutritionprogram at TAFE Queensland South West.The program provides

children aged 7 - 9 yearswith a hands-on cookingclass and theory to learnwhat a healthy lifestyleconsists of and how tomake healthy choices.The interactive programcovers food tasting, cooking skills andhealthy eating educationsupported by a weeklynewsletter for parents.

To register your interestfor the next round ofclasses visit: www.ihfoundation.org.au/kid-s-kitchen-project.html or call 1300 736 428.

CBA’s David Coote andKarthik Venkateswaranand the fantastic CBAVolunteers!

CBA COOKS UP HEALTHY EATING HABITS IN KIDS

Research shows: Skin Cancer is declining in Qld

Dr Ryan Harvey from House Call Doctor

What is f45?This global phenomenon is inno way basic and it’s definitelynot going anywhere. f45 Ipswich Central opened itsdoors to our community inSeptember and because I knowyou were wondering, the ‘F’ isfor functional. Functional training is designed to mimicmovements in day to day lifeand enhances the way thebody is designed to move.

Owners Shanee and DarrenLawrence made the move toSouth East Queensland because they wanted to movehome to be near family withtheir young son.

What they have actually doneis create a home for otherswho want and need to be motivated in a group setting.I can tell you it is not hard to

be motivated by this infectiouscouple!

Moving sand bags, pushingweighted sleds and jumpingover hurdles are just some elements you can expect fromthe timed workout.

Owner Shanee said she is soglad they made the move to

Ipswich to open the f45 gym.

“I love this city and the people– especially the ones we’ve metthrough f45.”

“All along we’ve said to themembers that we are one teamand this couldn’t be more true,especially at the moment aswe are half way through an 8

week challenge.”

“There are some incrediblepeople achieving incredible results both physically andmentally.”

“Everyone is so encouraging ofone another I am so proud!”“Darren and I are keen to meetmore of you and help you on

your fitness journey and I encourage you to come intothe gym for a trial,” she said.

For more information contactIpswichcentral@f45training.com.au or find f45 Ipswich Central on Facebook.

In September Ipswich Hospital Foundationwas awarded funding from the GamblingCommunity Benefit Fund (GCBF) to ‘wrap’ thewalls of the Ipswich Hospital’s SunshineChildren’s Ward in child-friendly decorativewrapping to enhance the experience for kidsat the Hospital.

Ipswich Hospital Foundation CEO Phillip Bell said one of IHF’s key priorities is the

Sunshine Circle (Children’s Ward) at the Ipswich Hospital.

“The wall wrap will feature interactive designs which will offer a welcome distraction for our regions smallest patients.”

Member for Ipswich Jennifer Howard recently visited the Ipswich Hospital Foundation to review the plan for the children’s ward.

In October, Ipswich HospitalFoundation proudly committedfunding to support the mentalhealth conversation in our region with health partners WestMoreton Hospital and HealthService.The funding enabled the purchase of official MentalHealth Day merchandise to help

raise awareness. Older PersonsMental Health Unit sported theirmerchandise at a BBQ for residents to celebrate WorldMental Health Day and to reducethe stigma. Ipswich HospitalFoundation is invested in improving the regions healthand wellbeing as a whole, notjust at a physical level.

Hospital Foundationsupports WorldMental Health Day

CHILDREN’S WARD RECEIVES A COLOURFUL MAKEOVER

Functional 45 Training bring fitness to the heart of Ipswich

Community partner Laing O’Rourkehelped make the Ipswich Hospital’sPlayground Project completion a realityin November.

From scope of works to completion thevolunteer crew of over 50 staff took themakeover job very seriously and the results show!

Ipswich Hospital Foundation CEO PhillipBell thanked the Battlefield AirlifterProject team for getting their handsdirty forthe best cause – sick kids!

“This space is relaxing, interactive andlooks great and I look forward to hearing the positive feedback from thechildren’s ward.”

“The staff tell me that outdoor play can be remedial for children who arealmost ready to be discharged.”

“I look forward to working with LaingO’Rourke in the future to help makekids stay in hospital more comfortable,”he said.

Garden dreams become a reality

IPSWICH HOSPITAL FOUNDATION 20TH GALA

ALL THINGS HEALTHY EXPO

SOCIAL PICS

The annual All Things Healthy Expo was held on Saturday 2 September at USQ Ipswich. Special guest Kurt Fernley joined a rangeof stall holders and health professionals sharing their expertise.

On Saturday 9 September the IpswichHospital Foundation celebrated our

20th anniversary supporting the Ipswich community in becoming thehealthiest in the country. The event was held at historic Workshops Rail

Museum.

Spread Christmas cheer and help raisefunds for Ipswich Hospital Foundationby volunteering your time at RedbankPlaza Gift Wrap Station from 18 – 24 December. Thanks to Redbank Plazawho provide the set up and high qualitywrapping paper.

This year, Ipswich Hospital Foundation

are offering training to any volunteerswho are interested. GIFT WRAP MASTERCLASS: If you wouldlike to help but don’t consider yourselfa wrapping master, attend the gift wrapping workshop on Thursday 7th,5:30pm at Ipswich Hospital Foundationoffice. Contact Katherine on (07) 34665005 to register your interest.

Do you have a knack for knitting, crocheting, crafting and creating?

Ipswich Hospital Foundation needsyou! The patients of Ipswich Hospitaland surrounding facilities are inneed of soft toys and blankets, outfits and most of all a homelytouch to make their stay in hospitaleasier.

The group will meet fortnightly at alocation close to the Ipswich Hospital.

If you would like to volunteer yourtime and skill or have wool and knitting/crocheting gear you canspare please contact Judy Andrewson judy@ihfoundation.org.au or1300 736 428.

Wrap up the yearby supporting IHF

KNITTERS NEEDED TO DELIVERCHEER TO SICK CHILDREN

With summer about to begin,tis’ the season to be social,have BBQ’s, parties and generally indulge in thescrumptious seasonal foods.Fats and oils give flavor andmoistness to our foods and understanding the differenttypes of fat and how they benefit our body is a great toolfor helping us making healthierfood choices.

How fat benefits our bodyFat is found in differingamounts in all five foodsgroups - meats, dairy, fruits,vegetables and even cereals, itis an essential part of our dailyfood intake. We use fats in ourbody as energy source, forgrowth and development, cellular functions and

membrane formation, transportation of fat-solublevitamins A, D, E & K and forcertain hormone productionand transportation. They are acrucial part of our diet and trying to eliminate them fromour daily consumption maycause our bodies to miss outon essential dietary requirements necessary forsupporting heart health andour brains. Having a greaterunderstanding of which fatsimprove our health and thosethat are harmful can help us inthe selection process of foods.

The NHMRC recommends thedaily intake of fat in our dietshould comprise of 20-35% ofour total energy intake. Thismay seem like a very high ratioin comparison to our carbohydrate and protein intake but it must be clearlynoted that no more than 10%of the energy intake shouldcome from saturated fat andthe highest proportion of thiswould be from unsaturatedfood sources including omega-3 and omega-6.

A gram of fat equates to 37.7kilojoules. Compare this to 16.7kilojoules per gram of proteinor carbohydrate and it is clearto see that a diet high in fatcan contribute considerably toweight gain. It is therefore necessary that we are highlyselective in the fats we consume and that we choosethose that improve our healthsuch as unsaturated fats thathelp lower cholesterol and reduce the risk of heart diseaserather than saturated or transfats that have opposing effects.

Unsaturated FatsUnsaturated fats are essentialto our health and are the ‘goodfats’ that reduce the risk of cardiovascular disease andhelp decrease cholesterol levels. They are found in theform of mono-unsaturated fatsfound in olive oil, canola oil,nuts including peanuts, avocados and seeds and poly-unsaturated fats found inomega-3 sources such as fish,especially salmon and omega-6 fats from safflower, sunflower, corn and soybean oil.

Saturated fatsSaturated fats are those thatincrease our risk of heart disease and are found in animal-based foods. Meats canbe high in saturated fats therefore it is important thatwe prepare them to reduce theamount of fat on them.

Trans fatsMany people have not heard oftrans fats and are unawarethey may be consuming themin processed and packagedfoods. They originally start as aunsaturated fat but thoughprocessing and manufacturingthey become a trans fat whichnot only increases bad cholesterol levels in the bodybut also decrease the goodcholesterol which can increaseyour risk of heart disease.

Simple tips for reducing saturated fats in your diet• Choose reduced fat dairy options – try using avocado as a butter alternative• Try substituting cream with fat-free yoghurt• Reduce the amount of pre-packaged foods

consumed and limit intakes of takeaway foods such as pizza, fried and fatty foods, cakes and biscuits – making your own ensures you can use healthier substitutes in your baking and cooking.• Choose lean cuts of meat and remove skins – bake, steam or grill meats, avoid frying in oil.• Limit processed meats – use left over cold cuts on sandwiches rather than buying deli meats• Season foods with lemon, herbs or olive oils rather than using butter

Food sources of unsaturatedfats to increase in your diet• Almonds, walnuts, hazelnuts, peanuts, macadamias, pine nuts• Sunflower, sesame, flaxseed and chia seeds• Avocado• Salmon, sardines, tuna, mackerel• Vegetable, canola, soybean oil, sesame, sunflower and safflower oil.

Deidre TaylorNutritionist

KNOW THE FACTS ABOUT FATS

Confessions of an overworked Uni studentTHE BUZZ

I’m just about to graduate from a four-year degree at university. Overthose last few years I had worked myself silly! I was tired, stressed andgrumpy all the time and it wasn’t goodfor both my physical and mental health.I get that we’re all busy, but have athink, is your busyness becoming badfor your health?

Here’s some of my tips I learnt alongthe way:

It’s ok to say “no” sometimesThis one I’ve only just discovered andI’m slowly learning to say no. I’m such aYes Man. To the point where it’s bad formy health.

It’s all about working smarter notharderHave a look at your commitments, isthere anything you can shuffle aroundto make it smarter for you? Where youcan work less but gain just as much ormore out of it.

Take some time for you This is allowed! You work hard, you deserve this. Book a massage, watch amovie, go for a jog or just sit and donothing. Whatever you love just do it!This was the most important part formy healthy mind.

Get a good night’s sleepMake the bedroom only for two activities, sleeping and “sleeping”. I banned myself from bringing any electronic devices into the bedroomand I found it really helped me to fallasleep quicker. An hour or so beforebed I limited bright lights and playedsome relaxing music to help wind medown.

Eat wellI think it’s true what they say, “you arewhat you eat”. We all know we shouldavoid heavily processed foods like takeaway and try to stick with more nutritious whole foods like lean meatsand vegetables. I found I had so muchmore energy in the day just from this.Preparing healthy meals ahead of timesaved me from ordering that pizza lateat night countless times.

Get movingYou’d be surprised how much more energy you have after exercising. If it’snot a part of your lifestyle yet, I’d suggest you book in your exercise onyour calendar. Start with somethingeasy and progress as you get fitter. Our Fit4Life program has many fitnessactivities you might like to try.

Now don’t get too excited! You can’tchange everything all at once and expect it to work. It’ll be impossible tostick with it all. To be successful, you’regoing to need to take it one step at atime. Think about changing one thing ata time and move onto the next.

I’ve implemented these tips into my lifeand now I’m loving life even more!

Good luck!

Brendan ModiniHealthy Living Contributor

As a complementary health care practitioner I often get asked whatkinds of foods a person can eat to improve their health, help with theirpain, inflammation, digestion, immunesystem, etc…

In this article we will discuss wholefoods rather than supplements derivedfrom them. In all instances, I recommend getting as close to the following ideal sourcing as possible. All of the reasons are based on qualityand on environmental impact. Thoseideals for sourcing are:• Organic• Fully ripened• Locally sourced (when possible)• In its natural season• Grass fed rather than grain fed for land animals

Sometimes, in order to get these foodswhen we need them we might have tosacrifice those ideal circumstances.

Here are my 5 most common recommendations.

GarlicThis is a well-known, commonly available anti-microbial / immunity enhancing food. It is also believed tohave benefits helping with blood pressure, helping with parasites, andfending off vampires and people.

TurmericWell renowned as a potent anti-inflammatory and anti-oxidant. It worksbest when used in combination withblack pepper, some form of fat, heat(temperature not spice). Close cousinsof turmeric are ginger and galangal.

HoneyHelps to boost the immune system andso much more. Studies suggest that rawunprocessed honey from your localarea may help with seasonal allergiesbecause of the small amount of pollenpresent in the honey. Manuka honeyhas a reputation of being the most potent honey for immune function.However a recent study shows that Jarrah honey (from Western Australia)has even more beneficial properties. Itis also used in the making of mead(enough mead given to the bride andgroom to last a month is where theterm honeymoon is supposed to haveoriginated).

Wild caught cold water fishCold water fish such as salmon, sardines, mackerel, trout, and tuna aregreat sources of omega-3 fatty acids.They are also important for cell membrane formation and integrity aswell as the production of anti-inflammatory prostaglandins. Studiessuggest that increasing your intake ofDHA and other omega-3s may protectbrain health in newborns, improve cognitive performance in adults, andprevent or ameliorate age-related cognitive decline.

Fermented foodsSuch as sauerkraut, kombucha, kefirand kimchi. Fermented foods werethought to be one of the ways northernpeoples were able to get through long

winters due to their high nutrient profile and long shelf-life. They provideexcellent sources of probiotics througha process of lacto-fermentation inwhich natural bacteria feed on thesugar and starch in the food creatinglactic acid. This process preserves thefood, and creates beneficial enzymes,b-vitamins and Omega-3 fatty acids.These foods also help to maintain normal gut flora which in turn boostsour immune capability and mood.

The uses and foods listed are by nomeans exhaustive. As with anythingfood can be overused, and while itwould be quite difficult to overdo theabove, it is still possible. A little common sense goes a long way. I wishyou good eating.

Dr Montgomery’s Top 5 Most Recommended Health Foods

Marshal MontgomeryBremer Chiropractic

“Let food be thy medicine, and medicine be thy food” - Hippocrates

Faye (pictured) is a localwoman battling cancer. Shecame to the Ipswich Hospital Foundations Wig Library after having lost her hair,desperate to find a solution thatwould make her feel confidentwhen visiting her family or goingdown to the shops. The librarystyle service was able to offer herthe perfect solution at no cost.

Ipswich Hospital Foundation implores the community to helpothers like Faye to find the confidence to tackle the daywhile receiving treatment forcancer.

Did you know? • $400 will purchase a great quality wig • $90 will purchase wig care items – brush, shampoo and conditioner, setting spray, wig stand• 1 hour of your time per week spent assisting with Wig Library maintenance • Visit www.ihfoundation.org.au to make a donation

IHF HELPS BUILD CONFIDENCE

Summer Schedule Monday Tuesday Wednesday Thursday Friday Saturday

Queens Park Nature Centre Mums & Bubs8.30am

Lobley Park Churchill Circuit 5.30pm Boxercise 5.30pm

Bundamba State Zumba Full BodyPrimary School 5.30pm Fitness 5.30pm

Bundamba Swim Centre Aquafitness Aquafitness6pm 9.30am

Ecco Ripley, Brooking Low Impact Boxercise CircuitParklands, Ripley 5.30pm 9.30am 7.00am

Bill Paterson Oval Running Running Running Running Park RunLimestone Park 5.30pm 5.30am 5.30pm 5.30am 7.00am

Robelle Domain Stage Mums & BubsSpringfield Lakes 9.00am

Amberley District EnergiserState School 5.30pm

Riverlink Shopping Centre Walking Walking7.00am 7.00am

Redbank Plaza Shopping Walking WalkingCentre 7.00am 7.00am

Glebe Road Uniting Church Metafit 6pm

60 AND BETTER: YOU CAN’T TURN BACK THE CLOCK, BUT YOU CAN WIND IT UP AGAIN!Square Dancing 12.00-1.00pmAnnex, Humanities Building 1.00-3.00pm

Boccia 9.00am-12.00pmAnnex, Hummanities Building

Table Tennis 1.00-4.30pm 1.00-4.30pmAnnex, Humanities Building

Tai Chi for Diabetes 2.00-3.00pmCafeteria, Humanities Building

FIT4LIFE ACTIVITIES

Ipswich Hospital Foundation providesa variety of affordable fitness activities each week. For detailed information visit ihfoundation.org.au or phone 1300 736 428. Maximum class cost $5.

For just a $15 donation per fortnight youare entitled to unlimited Fit4Life classes,discounts to IHF healthy events and merchandise, member’s prize draws and your own membership card.

The IHF membership will not only save you money if you are a regular attendee at IHF activities, it will mean you have membership to a group which is striving to Become the Healthiest Community inAustralia.

Visit www.ihfoundation.org.au to join.

GET FIT4LIFEFOR LESS COST

$5

$5 $5

$5

$5

$5

$5

$5 $5 $5

$5 $5 $5

$5

$5

$5

$2 $2

$2 $2

FREE

60 and Better promotes healthy activities for older people 55 yearsand over and encourages positive community attitudes to aging.

Phone 3282 8644 or visit www.60andbetteripswich.com.au

$2

$2 $2

$5

$3/$6call cost

Each edition of Healthy Living Ipswich will include a look into the Ipswich HospitalFoundation Fit4Life trainers. This month we profile Fit4Life trainer Steve Royle.

Q&A FIT4LIFET R A I N E R S

Bundamba Swim Centre and IpswichHospital Foundation are attempting tobeat the 2017 Aqua Record Attemptnext year!

When: Sunday, 18th February at 9.30amWhere: Bundamba Swim Centre

SAVE THE DATE!

Fit4life Group: Low Impact

What are your credentials?My main credentials include Certificates 3 & 4 in Fitness, Diplomaof Sport (Development) and a Bachelor in Clinical Exercise Physiology. I have 10+ years’ experience as registered personaltrainer and group fitness instructor(Circuits, Boxing for Fitness & AquaAerobics) as well as 2 ½yrs under mybelt as an Accredited Exercise Physiologist and Exercise Scientist.

What are your other interests?I’m a really keen fisherman (reallykeen). I also try to squeeze in theodd TV show/Movie when I find timearound my busy work schedule andfamily commitments.

How do you fit your exercise routine/ Do you have one?Running my private practice and juggling family commitments makesit tough to find long periods of timeto train so my current workouts/programs usually only last about 20

to 30minutes and usually involvesome kind of High Intensity IntervalTraining / Circuit Training which istime efficient for me.

What is your go-to Healthy Snack?Generally a piece of fruit, a mueslibar or handful of almonds. Havingsomething quick and easy suits mywork schedule.

What is your guilty Pleasure?I don’t have a guilty pleasure so tospeak. My favourite sometimes foodwould be pizza.

Final 2017 classes the week of 18th December returning from Monday 8th January 2018.

$5