February 2019 | BayFit Leisure Centre

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February 25, 2019

Check out below some great full body exercise tips by our member Nathalia and trainer Rob.

Four Benefits of Total Body Workouts

  • Total body training improves workout efficiency by minimizing the fluff to get you strong and muscular in a hurry
  • You’ll hit major movement patterns multiple times per week in a variety of intensities and rep ranges to stimulate the most number of muscle fibers
  • When in a time-crunch, total body training is best for making huge strength gains when you’re short on time.
  • To simplify getting Strong, Lean, and Muscular.

Cross Mountain Climber

Start in high plank position with both feet on sliders. Pull right knee into chest and across your body, aiming for the left shoulder. Return to starting position and repeat on the other side.

Knee Tuck

Start in high plank position with both feet on sliders. Pull knees in to touch the chest. Focus on keeping your core tight, and don’t hike hips too high. Push feet back to extend into a high plank. Repeat.

Cross Knee Tuck

Similar to the first Knee Tuck, just this time pull the feet diagonal to the side.
Start in high plank position with both feet on sliders. Pull knees diagonal in to touch the chest. Focus on keeping your core tight, and don’t hike hips too high. Push feet back to extend into a high plank. Repeat.

Standing Military Barbell Press

The standing barbell shoulder press is an amazing exercise which targets a lot of muscle and increases the stability of your core.

The movement should be carried out in a full range of motion. Clear it from the rack, rest it on your upper chest, press the bar upward until your arms are extended overhead, lower it slowly, put on the rack. Remember, use full range of motion for maximal results.

Romanian Dead Lift

Hold a bar at hip level with a pronated (palms facing down) grip. Your shoulders should be back, your back arched, and your knees slightly bent. This will be your starting position. Lower the bar by moving your butt back as far as you can.  At the bottom of your range of motion, return the starting position by driving the hips forward to stand up tall.

Wide Pull-up

Grasp the bar with an overhand grip and begin from a
dead hang” (arms fully extended, about shoulder width apart). Pull up toward the bar by bending at the arms and clear it with your chin. Pause at the top of the exercise and then lower back down under control. Return to the starting position and repeat.


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February 25, 2019

Labour Day Public Holiday

We know how much you all love a public holiday, and there is another one just around the corner on Monday 11th March! We will be open on the Labour Day Public Holiday from 11am – 5pm.

Swimming Lessons

There will be no swimming lessons on Monday 11th March. If you have a lesson scheduled for this day you will not be charged.

Group Fitness Classes

11:15am Body Pump


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February 25, 2019

Carbohydrates are the major and primary fuel source for muscles and the brain. Carbohydrates are broken down into glucose which is the form that is used for energy by the body.

Carbohydrate foods include starchy foods like bread, rice, pasta, noodles, potato, corn, legumes, biscuits and cereals and all sugars including natural sugars found in fruit, milk and yoghurt.

Carbohydrates are stored in the muscles and liver and must be constantly replaced. Spreading small amounts of carbohydrates are a helpful way to provide the body with adequate stores without consuming excessive amounts. This can be achieved by consuming three small meals.

Healthy snacks may be beneficial to prevent excessive hunger between meals. By eating this way you will get smaller rises in your blood sugar levels over a longer period of time so that you are using the maximum amount though out the day, limiting excess building up and becoming stored in the body.

Do not skip meals is not ideal as it often results in food cravings and binge eating.


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February 25, 2019
You’ve signed up for swimming, gotten the kids ready, packed the car, brought a change of clothes and even packed their favourite treats only to arrive at the pool with a screaming inconsolable child that is too scared to swim. Many of us have been there, it can be tough. Here are some helpful tips to get your child to love the water!
Understanding where the fear comes from
In young children, fear is often related to developmental advances that give kids a new (but not always realistic) awareness of potential dangers. As they pass different developmental milestones they develop fears based on their perception of danger, reality and imagination.
Couple this with a bad experience can lead to a prolonged period of fear. A slip in the tub that momentarily dunked his face in the water or a loud motorboat that startled him at the beach can spook a child for months afterward.
Tips for Overcoming the fear?
  • Always take your child’s fear seriously but don’t overreact or overdramatise it.
  • Praise and encourage your child when he tries to overcome fear. Express confidence he will eventually succeed.
  • Find ways to break the feared experience into small, manageable steps eg. practice “swimming” in the bath, dip feet and toys into the toddler pool until they are comfortable.
  • Give your child frequent reassurance she is safe. One technique to try is for you to go into the water and have your child throw a toy at you. You then bring the toy to the pool edge and continue this activity to reassure them that its safe and you will guide them back to the pool edge.
  • Find storybooks that discuss the fear to read with your child. EG. Peppa and George Go Swimming,
  • Familiarise your child with the pool before starting lessons and keep pool sessions short. Start with 5-10 minutes if your child really isn’t comfortable and slowly increase them over time.
  • Get the right equipment- Whether its Batman swimmers, Peppa Pig goggles, bath toys or floaties. Make sure you are equipped to give them the best possible experience. Just remember that floaties can provide a false sense of security to and are in no way a good substitute for actually being able to swim —  so keep your little one at arm’s length whether she’s wearing a flotation aid or not.
  • If getting their face wet is the issue, dip a cloth or sponge in the pool and dab one another’s face so they can get used to the wetness. Have them bring a handful of water up to her mouth and blow bubbles. Blow a rubber duck across the surface, slowly working on getting the face closer to the water.
  • Be patient. Respect that your child is genuinely fearful and don’t force them to go any faster than they are able. Try each of these activities as many times as necessary until your child become comfortable
  • Do not wait until your child gets older to teach them to swim. Fear does not necessarily diminish with age. Safe and positive exposure to the water will help diminish the fear
  • Make it fun!
  • Stay positive, be patient and don’t give up. While it can be disheartening to feel like the only parent with a screaming child, most of us have been there. Keep taking small steps towards the goal of swimming!