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Greetings to all our members,
A special welcome to all our Mothers Day promotion clients that have joined the facility over the last month. We wish you all the best of luck for the draw for the Hanmer Springs Pamper Package.
I wish all parents well supporting their kids’ winter sports.
This gives me an opportunity to say farewell to Alyce Peek who has been a staff member at the Recreation Centre for the last 5 years. Alyce is moving down south to be on a farm which has always been something which she has dreamt of doing. We at the
Recreation Centre say thankyou to Alyce for providing a professional service to our students and community members of the Lincoln University Recreation Centre. Alyce will be missing her RPM classes a lot, however we welcome her to come and make a few guest appearances on her journeys to the big bright lights of Christchurch.
The Recreation Centre is also saying farewell to Paul Odlin, whose last week with us is the last week in May. Paul was the first personal trainer at the recreation centre and has been with us for over year. As many of you may know Paul has a huge passion for cycling and has consistently excelled as have many of his clients whom he coaches and trains. Paul will be continuing with his coaching and personal training from another venue. We wish him well and we know we will continue to see his name in the top of the elite competitors in various road races.
Yours actively,
Peter Magson
Manager’s Report
Contents
Manager’s Report ................. 1
What’s Happening ..... 2/3/4
PT Corner ................................ 5
Lincoln University Sport ......... 6
Lifestyle.................................... 7
Nutrition ................................... 8
Recipe of the week ..............10
Events ...................... 11/12/13
May/June 2010The Daily Physical
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Welcome to our newPersonal Trainer
WelcomeIt is with great pleasure that we welcome Linda Miratana to our PT Contracting Team here at the Lincoln University Recreation Centre.Linda has been involved in our centre for a few years now as a Group exercise Instructor. She has since studied and has now gained her qualifications as a PT.
Regards Peter
Network Certificate III in FitnessReps registered
[email protected] 325 3606Mobile 021 395 6885
Linda Miratana Do you know what steps to take
to achieve your fitness goals? Do you struggle to stay committed to your fitness goals? If so, then ‘one on one’ or ‘Group’ Personal Training may be just what you need to help you stay focused.
I can help you to:-• Increase your cardio fitness or strength
• Change your body shape• Manage your weight effectively
• Get back in shape after having children
• Have fun while you workout and feel a great sense of achieve-ment at the same time!
My role is to support you staying on track in moving towards your fitness goals despite the obstacles that life throws at you.
“To accomplish great things in life, we must not only act but also dream, not only plan, but also believe.” Be the person you want to be - START NOW!
Business Card Winner
Amy McKayCANTERBURY NETBALLwww.canterburynetball.org.nz
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Become a member of the inspiring team that makes us a leading Health & Fitness Facility within Selwyn, and a place where we empower all membersto shine.
The Rec Centre is seeking a passionate and dynamic Receptionist on a casual/on call basis with the possibility of future development, with the following attributes:To drive membership retention by delivering high quality service.Establish and maintain good relationships with Staff, Students and other clients using effective communication & interpersonal skills.Show confidence and empathy when dealing with individuals and groups from culturally diverse backgrounds.
If you are interested to work in a fantastic, friendly team environment please forward your CV to Mark Smith at the Rec Centre or email direct Mark.Smith@
lincoln.ac.nz by Friday 18th June.
Receptionist (casual / on call position)Lincoln University Recreation Centre
Member of the Month
Quentin Findlay
Quentin has lost 25kg since
November and is coming to the
gym almost everyday. He is
doing a great job and wants to
lose even more!
Thank you to all Mum’s lovely friends who put money towards a gift for us and/or
attended her tribute class.
We have bought lots of blueberry bushes with the garden vouchers and have planted them in ‘ge-ge’s garden’..... the kids can’t wait to pick them in Summer. Mum absolutely loved being part of the Lincoln Rec Centre family, she really treasured all the friendships that she made.... she described you all in her eulogy as ‘friends of gold’. Thank you all for your support.
Kelly McIntyre
A thank you from Ruth’s family....
Upcoming Events8th/9th/10th June Final Fat Burn Challenge testing
17th June - 12th July
University Holidays
24th JuneAoraki Sports Camp
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I would just like to take this opportunity to say a huge thank you to all the Staff at the Rec
Centre for a fantastic five years. This place is just such a wonderful place to work and train in and it really has been my second home. A big thank you also goes to all the members - thanks for all your inspiration and hard work. So my future .......I am heading
away down south to a farm in an
area called Tuturau. It is 20 mins south of Gore and 35 mins north of Invercargill. I am going to be kept busy with RPM, spin classes, riding my horses and I will be helping out on the farm when i am needed. Best of luck to everyone - I will
be popping in from time to time, so hope to catch you then
CheersAlyce
Farewell to Alyce
Brenda Drylie took advantage of our fantastic Mother’s
Day promotion at the Recreation Centre and won a night’s accommodation and breakfast at the Heritage Hanmer Springs for two - plus 2 thermal pool passes!
Congratulations Brenda!
Mother’s Day promotion winner
TOWELS
Work-out towels are COMPULSORY in all work-
out areas $2.00 to hire at Reception or $15.00 to
purchase a blue sports towel
Beanies
Grab one of these fabulousLincoln University Beanies
and support our rugby and netball clubs!
Only $15 from Reception.
MEMBERSHIP CARDS
Membership cards are required to be swiped upon EVERY visit. NO CARD - NO VISIT. Your card is your key
to the building.
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Natalie Edge has a great promotion on at the moment which will allow
you to keep an accurate record of your results with the use of the Body Composition Analysis. To find out exactly how this tool can assist
you, check in with in the gym and have a chat. Winter is a good time to put methods in place to reduce the creep of kilograms over the cold months.
Also keep your eyes peeled on the PT board outside the group exercise room for a women’s social cycling group starting up that is purely social - a chance to get out on the bike with other cyclists recreational or serious. The best news is that there will be a coffee break at some point during the ride. Sounds like fun!Lastly, winter is a great time to
get training for the spring/summer duathlon and triathlon series. If you are not sure what a week of training
PT Cornershould look like, then scheduling some time with Linda or Natalie is time well spent in planning your training. This will ensure that you progress your training at a rate that will avoid injury and will be fun and achievable. They will help
you to program, monitor and keep you accountable to your goals.
In the next newsletter we will discuss one of our members who will be completing a 100km walk, yes.... 100km walk, .............you read right, ..........in August. Now that is an awesome goal and progressive safe training would be an absolute, to make sure you crossed the finish line.
Motivational QuoteA person can succeed at anything
for which there is enthusiasmCharles M Schwab
So go forth and create enthusiasm, until our next PT Corner.
Hi everyone. If you would like to monitor your results more closely come and see me about a Body Composition Analysis. It’s fast and accurate.
If any of you ladies out there would like to have a go at a Duathlon during the spring, come and speak to me and we can get your training programme underway. These events are fun and very relaxed.
A few people have enquired about a weekly group cycle ride. This is purely social with a coffee stop in the middle or at the end. If you would like to get involved come and see me.
Regards,
Natalie EdgePersonal Trainer
[email protected]: 325 3606Mobile: 021 228 5998
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During the first week of May, Lincoln
University Netball and Rugby held
their Club Week. Our netball teams were playing various opposition and our Rugby teams all competed against our counterparts from Ilam. Unfortunately the
week did not start off too well with the Premier Netball team playing below par and going down 34 - 42 against Burnside. However there were pleasing results from our other grades with 5 victories. The B’s bet Suburbs Uni 19 - 11, the C’s 45 - 12 over St Nics, D’s 33 - 10
over Marist, E’s had a close win 22 - 21 over Riccarton and the Social 2 side bet Broadfield 30 -16.The Rugby fields were looking picture
perfect thanks to the team, led by Alan Gilmour, at NZ Cricket, as our teams began the Uni Battle. Our U20 Colts team started the day off in fine form with a well fought p h y s i c a l battle against C a n t e r b u r y
University U20 A. Two penalties to UC then a try to Lincoln by Singa Kautai saw us trailing 5 - 6 at the half. Tight defence and some good attacking plays resulted in Singa going over again after good build up to take the final score to a 10 - 6 victory. Our premier Colts played
against the much fancied UC premier Colts. Once again the game lived up to the expectation of an intense and torrid affair. Both packs were competitive and showed determination in set plays and at the break down and the backs attacked where possible. Ill discipline by both sides resulted in penalties a plenty which was the difference in the final score. UC scored a try and 5 penalties where we scored a try to Tony Illston and conversion and two
penalties to Luke Graham to end up going down 13 - 20 in a very entertaining and fine display of Colts Rugby.H a v i n g
started the
season well our Div 2 Seniors have been hit by key injuries and as a result knew they were going to have to play exceptionally well to beat a strong UC side. Unfortunately the opposition did not allow us to play our open running rugby and were dominant in crucial aspects of the game. 3 tries, a conversion and a penalty to our 1 try, to Jason Hubbard, had Canterbury come out on top 20—5.The Senior Division 1 side were
desperate for a win having gone close against Shirley and Old Boys. This match lived up to the billing and was an epic University Battle. A tough encounter in the forwards kept the match tight with Lincoln applying pressure throughout the first half. Again penalties were not converted by both teams resulting in a low scoring first
half. After a good attacking phase Aaron Williams scored in the corner to take us to the break leading 5 - 3. Two tries and a penalty to UC and one penalty to us took the score out to 8 - 16 with minutes to go. Another strong surge took Boey Pearce over the line and the successful conversion gave us hope as the score was 15 - 16 but the whistle went to end the match. Thanks to all the supporters who
joined us on the side lines and to the ground, catering, bar and security staff for making the day go so well.
Graeme CampbellSports [email protected]
Lincoln University Sport
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Hot Tips From Parents Inc - Preparing For
the Big Day
Starting school is a big event for parents and children! Your quiet confidence
that they will be okay goes a long way to establishing confidence in your child. It helps not to hype school up too much but to put the energy into exploring the school, the playground and whereabouts of the toilets etc. The most importatn message your child needs as they head into this new arena is: You will be fine, we are always here for you and there is no problem too big to solve!
Who relies on your Child? By Michael Grose“What does your child
do that someone else relies on?”Most people shift a
little uneasily when i ask this question in parenting seminars!
It’s not meant to make you feel guilty. It’s meant to provoke some thought and make a point about developing responsibility in kids.The answer is simple - give
responsibility to them! Let them feed the family pet, empty the dishwasher, clean up the living area at the end of the day.Most kids rise to a real challenge
when it’s sincerely given, and backed by realistic expectations.We tend to give responsibility
to the kids who don’t need it - the easy kids. But we often ignore the kids in our family who really would benefit from giving them some trust - the difficult kids, those that require following up, or some parental work.Kids being in two ways in families
- they either belong due to their positive contribution or they belong through poo behaviour. The family pest has as much cache as the responsible child - their parents know they are around!It makes sense for parents to work
hard to provide opportunities for kids to contribute to their family so they feel valued for what they
bring to their family, rather than for what they take.Here are five practical tips to
promote a sense of responsibility in your kids:
1) Start early: Children as young as three are keen to help and take some responsibility but we often push them away and say ‘You can help when you’re older’. Train your
Parenting Advice
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June 2005 - Matt O’Neill - MSc(Nut&Diet), BSpSc, Dietitian
The old saying goes, “Breakfast for a king, lunch for a prince, dinner for pauper.” But do
you need to eat less, particularly carbohydrate at night. Here’s a summary of the research and some practical tips. Can I still eat carbohydrates after
6pm? The simple answer is, “Yes you can - just make sure you don’t overeat.” It’s over consumption of food late in the day, or “back-loading” calories as Ellen Coleman, leading US dietitian calls it, which is the likely cause of weight gain related to night-time eating.
It’s hard to find any conclusive metabolic evidence that
carbohydrates or any food eaten at night is
kids from a young age to help themselves and others.2) Make sure the responsibility
is real: Setting the table, making
beds, tidying rooms are jobs that other benefit from. Jobs for the sake of jobs just don’t cut it with kids.3) If a child forgets then no-one
else does the tast: If a child doesn’t empty the dishwasher then it still there when they come home from school. Sounds tough but that’s how the real world operates. When you empty it, it becomes your responsibility.4) Please help and responsibility
on a roster: The use of rosters has the advantage of placing responsibility onto kids - remind them to check the roster, not to do
their jobs!5) Don’t give kids jobs
where you have an emotional attachment: Give them tasks that you know that you can live without if they are not done, or not done to your standard.And another thing!
Many parents call this type of responsibility ‘jobs’ or ‘chores’. I prefer to call it ‘help’. It’s just a little rebranding, but it reflects what it’s about.
Can I eat carbs at night?
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more likely to be stored as body fat. Metabolism drops when you are sleeping, but that simply lowers your daily energy expenditure and its 24-hour energy balance that really matters for weight gain or loss. For fat loss there appears to be no difference in success between eating three square meals or
eating more often as long as total energy intake remains the same. The January 2005
editorial in the American Journal of Clinical Nutrition (AJCN) states, “Simply put, the question of whether there is a health benefit from the consumption of small meals will ultimately depend on how much energy is consumed, as opposed to how often or how regularly one eats.” Eat regularly A study in the same issue
of the AJCN suggests that
keeping the meal pattern constant does have metabolic advantages. Researchers compared a regular meal pattern (6 meals a day) versus a “chaotic” meal pattern of anywhere between 3 and 9 eating occasions on different days for two weeks. The regular meal pattern was associated with a greater thermic effect of food (energy cost of digestion and absorption), lower energy intake, and lower fasting total and LDL (`bad’) cholesterol.
There was also a slightly lower postprandial (after-meal) insulin concentration with the regular pattern. All these factors suggest choosing a pattern and sticking to it, rather than skipping meals will assist with fat loss. Let’s get practical The above evidence provides an
answer that food eaten at night is not more likely to end up stored as body fat. Even so, we still need to consider the reasons why people often eat too much at night and counter these with some targeted practical advice. Why you may overeat at night Lack of planning - If you don’t
eat enough during the day you risk
greater hunger at night. If you skip breakfast, are too busy for lunch or forget to snack you leave yourself open to overeating in the evening. By planning your food for the day, taking time out to eat regularly you can satisfy your fuel needs and avoid overfilling late in the day. Eating habits - Habits are powerful
behavioural patterns that allow us to perform many of our daily tasks without conscious effort. Showering, dressing and teeth cleaning are good habits that for most of us happen on autopilot. Unfortunately, overeating at night also occurs on autopilot and the habit needs to be broken. Try serving the evening meal on a smaller plate or taking leftovers off the stove and placing them in the fridge immediately. These new habits will put the breaks on dinnertime feasting. Social pressure - Your diet may
stay on track until you come home to sit down at the table with other people. You may feel obliged to eat everything that’s served by your caring partner, mother or friend. You can also simply overeat over long social meals. To manage this feeding pressure, make your diet plans known to those at home. Recruiting their support to serve less or change what you eat at dinner will work in your favour. And as for the belief that you should clean your plate, learn a new mantra, “It’s better to go in the waste than around my waist!” Emotional escape - After a
stressful day, food can sooth and relax. Chocolate, ice cream, cake and chips work well at delivering instant relief. Eating is also an effective short-term strategy to beat night time boredom. Helping clients identify an evening stress
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or boredom-food link is the first step. Alternative emotional rewards or stimulation then need to be established. Ask the question, “What can you do in the evening that would reduce the need to eat?” New guidelines To eat less at night, focus on
planning, breaking negative eating habits, social support and emotional alternatives to food. Here are two guidelines to keep in mind for your evening meal: Catch up on your nutrition - The
evening meal is an opportunity to achieve a balanced diet for that
day. For example, if you’ve gone short on three serves of fruit during the day, aim to have some fruit salad for dessert. Eat a little less of your main dish if needed. If you’ve missed out on vegetables during the day, make your evening meal veggie-based; a stir fry, vegetable lasagne or a salad. Eat enough to get the bed - Unless
you are an athlete or exercising strenuously in bed, you won’t need to carbo-load at night. Serve a smaller portion, take the edge off hunger and then get an early night. If you are asleep, you won’t
feel hungry until morning. Then you can start another day of nutritious eating with a healthy breakfast fit for a king. The old saying still works, but for practical reasons.
This year make a point of including
legumes and pulses at least twice
a week. Antiviral, antifungal and
antibacterial they’ll also help eliminate
toxins, regulate blood sugar levels and
reduce LDL cholesterol. And in our world
with epidemic numbers of diabetes, it’s
time we found an alternative to rice
and potato salads – here in 2007, we
introduce quinoa with lentils.
Ingredients½ cup brown lentils
¼ cup red quinoa
1½ cups water pinch sea salt ½ cup parsley, chopped
2 large tomatoes, skinned, deseeded
3 shallots, finely chopped
½ red capsicum, finely chopped
1 small cucumber, finely chopped
3 tbsp olive oil ½ tbsp soy sauce
1 tbsp brown rice vinegar
1 clove garlic, peeled and slightly
bruised
1 red chilli, finely chopped
Lentil and Red Quinoa Salad
PreparationRinse the lentils and quinoa thoroughly and add them to a pan
with slightly salted water. Bring to the boil. Cover, reduce the
heat and simmer for approx 15 minutes until cooked. Drain and
set aside to cool.
MethodStir through the herbs, tomatoes, shallots, capsicum and cucumber,
Combine the oil, soy, vinegar, garlic and chilli and allow to sit for
20 minutes or so. Stir through the lentils and serve.
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