In this issue:
60 seconds with...
Ash Prakash - Customer Service Officer at Caulfield
Favourite sport or training method: Heavy Weight Training
Favourite athlete: Kobe Byrant
Favourite Food: Im not too picky when it comes to food. Anything except spicy.
Favourite Movie: Dark knight, Fight Club, Rocky, Departed, Boondock Saints, Bloodsport, Primal Fear, Se7en, Usual Suspects and the list goes on...
Footy Team: Not into Footy as of now. But If I had to pick one, maybe Geelong out of pure peer pressure.
3 Things I would take to a desert island: Olga (my wife), JD (My little Pug) and a boat to come back if I am bored.
Sophie Mildenhall - Fitness Instructor, Personal Trainer and Fit Camp leader at Clayton
Favourite Sport or training method: Boxing and dance - ballet or tap get the best results!
Favourite Athlete: Jacky Chan (So brilliantly clever - just enough showiness with his increadible technique, fearless, and he's hilarious!) and Kurt Fearnley (Crawled the Kokoda track - tirelessly determined and a great guy!)
Favourite Food: That's a tricky one... Mexican, Thai, Greek, they're all awesome, but I think Caramello Choclate takes the cake... (cake is not in my top 10)
Favourite Movie: Grand Torino (Mystery Men and Serenity come pretty close, and In Her Shoes choked me up pretty good too!)
Footy Team: Knights, Kangaroos... (I'm from NSW... don't judge me, I don't actually follow any of the teams in Rugby, League or AFL)
3 Things I'd take to a desert island: My husband, the Bible and a keyboard - so I can write some kickin' songs and entertain myself!
Tommy Olden - Customer Service Officer and Gym Instructor at Peninsula
Favourite sport or training method: Basketball, Resistance Training
Favourite athlete: Kobe Bryant
Favourite Food: Up & Go
Favourite Movie: The Dark Knight or 8 Mile
Footy Team: Collingwood
3 Things I'd take to a desert island: My Nike Free's, a basketball, Kris McCarthy
Thinking of growing a Mo for Movember? Why not do it as part of TeamMONASH™!
By registering with TeamMONASH™ for Movember, growing a mo and raising funds throughout Movember, participants will have the chance to win great Monash Sport and Schick prizes.
Mo Sista's can also get involved by donating and voting on the favourite Mo on the Monash Sport Facebook fan page.
As well as being officially signed-up with the Movember organisation, participants will also be helping the Monash University Community to show our support for Movember's partner charities; Beyond Blue and The Prostate Cancer Foundation of Australia.
Movember runs from 1 - 30 November and registrations are now open: www.sport.monash.edu/events
Food for thought (and action!)
Sourced from Tosca Reno’s new book. The Eat – Clean diet for Family & Kids
Here's a frozen treat you can feel good about eating – Protein Smoothie Popsicles. The recipe comes from Tosca Reno's new book. The Eat – Clean diet for Family & Kids.
Ingredients: 2 cups plain low-fat yogurt
2 scoops vanilla-flavoured protein powder
2 cups frozen berries
1/4 cup agave nectar
Directions: Place all ingredients in the bowl of a food processor or blender. Process until just combined. Pour into popsicle moulds or Dixie cups with a popsicle stick centered in the mixture. Freeze.
Makes: 10 to 12 popsicles
Serving Size: 1 popsicle
Each serving provides: Calories: 77, Total fat: 0.2g, Saturated fat: 0g, Protein: 5g, Carbs: 14g, Fiber: 1g, Cholesterol: 0mg, Sodium: 40mg.
Spring into Summer
Issue 7 - Summer, 2010
Clayton Fitness Team Leader Robert Elston promoting 'Healthy body Healthy Mind'.
Welcome to the latest edition of the Monash Sport member newsletter. Keep fit and healthy with Monash Sport as we move into the Summer months and the festive season. As always we love to hear your feedback, if you have any comments or suggestions for this newsletter please send them through to: firstname.lastname@example.org
Congratulations to all members and customers who completed the Healthy Body Healthy Mind challenge in October. In total we had 327 people complete the challenge - well done, and keep going for summer!
It is also important for students at this time of year to maintain proper exercise strategies to assist in reducing stress levels in the lead up and during exams. There is a lot of evidence to suggest that getting out and about and away from the books, exercising for around 30 minutes a day is a foundation to not just better health but also it assists in mental strength and ones capability to control stress and absorb, understand and retain information.
Five Fitness Tips
Sourced from www.zenhabits.net
High-intensity workouts. If you're just starting out with exercise, it's best to take it slow. If you're running or cycling, for example, build up your endurance for at least a month before you get into anything more intense.
Over training. Don't be a workoutaholic. Many beginners train feverishly under the assumption that more is better, especially when results first appear. However, you're much better off easing into the process. It's much better to workout at a higher intensity for a shorter amount of time.
Circuits. One mistake that people make is to do multiple sets of the same exercise without rest between the sets. This doesn't allow your muscles to recover and it's a waste of your workout. But instead of doing a set, resting, and then doing your second set, it's more effective to move on to multiple exercises in a circuit, so that you don't rest between exercises but do rest each muscle group. This will give you a good cardio workout while you do your strength training.
Mix it up. Don't stick to the same workout routine for too long, or your body will adjust to the stress level and you won't be getting an effective workout. Your body only changes when you force it to, and it's remarkably quick to adapt to new stimuli. If you repeat the same workout every training session even for a month, your body can probably handle it without producing an adaptive response.
Recovery is just as important as training. When you lift weights, you're actually tearing down muscle fibers. It's only after you've completed your workout that your muscle tissues begin the rebuilding process. To allow that process to unfold properly, give your body adequate downtime in between workouts.
Sharan Cambell-Smith, Cross Campus Group Fitness Co-ordinator
Shar and Hannah at the recent Q3 Group Fitness Launch
What a Quarter it has been!
The third quarter launches saw us wearing RED across all campuses, prizes were given away and lollies were eaten by those in red!! Instructors were all fired up with the new moves and music from Les Mills.
A big thanks to the instructors on the night: Linda, Terry and Joy at Peninsula, Helen and Olga at Caulfield. Let's not forget Silvana, Teresa, Hannah, Irma and myself filling the group exercise room at Clayton. Awesome effort team!
Also thanks to those members who made the effort to wear something RED! You all looked brilliant.
Just to give you the heads up, the summer Group Fitness timetable will be starting on Monday 22 November, after exams are finished. We will be running on a reduced timetable over the summer months across all campuses. Check the website for details closer to the date.
In the meantime keep an eye out for the Q4 launch.
All members invited! This is planned for early December, so watch out for the date and time on the website and plasma displays. This will be an end of year celebration to kick off your summer of fun and fitness.
Enjoy your group fitness classes!
Robert Elston, Clayton Fitness Team Leader
Don't miss your chance to utlise state of the art testing equipment and programs.
Ever wondered how fit you are, or wondered how quick you run 20 metres, think you've improved your power and agility? Well now you have the chance to test your prowess.
As part of our ongoing service commitment to our members, we are pleased to announce that Monash Sport is now running Member Fitness Testing.
Testing sessions will take place at each campus as detailed below:
- Clayton - Wednesday 24 November, 6:00pm, Stadium (West Side)
- Caulfield - Friday 26 November, 12:00pm, Chisholm Hall
- Peninsula - Tuesday 23 November, 6:00pm, Hockey Pitch
For further details or to register to participate please speak to fitness staff on your next visit.
Prizes for the overall best performed particpant will be awarded at each campus.
Adam Howes, Fitness Operations Coordinator
Monash Sport prides itself on going above and beyond in regards to assisting members to meet their health and fitness goals.
An additional service that is available free of charge to all 12 month and direct debit members is attendance at the quarterly member seminars.
These seminars aim to provide those who attend with additional knowledge on a range of health and fitness related topics, with the intention of enhancing your training and ensuring you're provided with the best possible platform to achieve the results you're after.
Topics covered will depend on member demand but can range from everything from exercise myths and misconceptions, rehabilitation of injuries, motivational techniques, nutrition and exercise plus much more.
All campuses will be hosting seminars throughout 2011. Should you have any questions in or like to suggest a topic for a future seminar please contact Adam Howes at email@example.com
Christmas / New Year Operating Info
Members and customers please be aware that all Monash Sport facilities and services will be closed from Thursday 23 December, 2010 to Monday 3 January, 2011 (inclusive), reopening Tuesday 4 January, 2011. This is consistent with the University policy for closure of other facilities and services on campus.
This will result in the explicit closure of all gymnasium access, group fitness classes, court hire, outdoor oval hire and swimming pool access during this period.
Check our website for list of upgrades and renovations occurring during the closedown period.
Letters have been sent to all members in October, and information will be sent again in November.
More detail here.
Jeremy O'Halloran, Caulfield Campus Fitness Co-ordinator
Now winter is behind us, spring is in the air and summer is only a blink away it's time to shake off those winter blues and look at your health and fitness needs leading into summer.
Fitness assessments and re-assessments for new and existing members are the main service on the radar for Caulfield over the next 2 months, communicating with our members on a regular basis and making sure they are reaching and exceeding their goals. We want to continually monitor how members are progressing and importantly having tangible evidence that they are improving, not just from the physical but the emotional and mental sense. If we can maintain a positive mental attitude the rest will fall into place and results will be seen and felt.
Come and book another assessment and let us assist and make sure you are achieving the results you are aiming for.
Robert Elston, Clayton Fitness Team Leader
It is with sadness that we say farewell to some long time trainers who are moving onto bigger and better things. Anaru who has been with us since September 2008 is moving with his family interstate. Nick Pawley who started with us way back in August of 2005 is moving into a new role with the venues team as a customer service officer so you will still be able to see his smiling face when you come in for your workouts.
With the loss of these staff we have recruited some new blood to replace the departing members with Michelle, Linda and Leah having recently joined our ranks. Please feel free to ask them for any assistance you have and any training tips to improve your current routines.
Don't forget that members are eligible* for a program induction and re assessment as part of their membership and if you would like to take up this option then please speak to an instructor on your next visit. (*conditions apply).
Tim Wallace, Peninsula Campus Team Leader
With the better weather and more daylight it is great to have more of our members visiting and working out more regularly. Particularly popular has been our 7:30am Circuit classes with Linda and Nat. To meet this growing popularity we have added a Wednesday morning Circuit class with Linda.
We had our Les Mills quarter 3 launch classes on Monday 20 September with large numbers attending both the Body Pump and Body Balance classes with plenty of members wearing red to receive a prize. The following night we started our first Zumba class. If you have not tried out a Zumba class, please join our instructors Alex or Steph for a class on Tuesday evenings at 5:30pm.
We are always looking at adding extra group fitness classes, so please let us know if there are any classes you would like to see added to the timetable.