/ NEWSLETTER / October

Increasing Your Vegetables

Increasing your vegetable intake is beneficial for many reasons. Vegetables are high in fibre to help keep your tummy fuller for longer and your bowels regular regular and fuller for longer. They are stacked with vitamins and minerals to nourish your body. They are loaded with antioxidants to help reduce cellular inflammation that damages your metabolism. Sometimes it’s difficult to reach your Vegetable Targets so we have put together some ways to help you along:

  • Make breakfast omelettes – Addin lots of vegetables like mushrooms, capsicum & onion.
  • Top your toast – Rather than having just a spread or cheese on toast – add in sliced tomato, mushrooms, capsicum or even thinly sliced roasted vegetables.
  • Soup it up – Homemade soup stacked with Free vegetables is a great way to up your daily vegetables and keep the calories down. This will also help you feel full and might save you from snacking on something you shouldn’t.
  • Grate it – If you don’t really like veges or are simply struggling with the amount, try grating them and adding them to mince dishes like spaghetti bolognaise. This will reduce the amount of meat you are eating and increase the vegetables, all without even noticing.
  • Go Vego – Grab yourself a vegetarian cookbook and give some recipes a try. Not only will it increase your vege intake it helps expand your recipe collection.
  • Make Mega Sandwiches – Instead of just adding one lettuce leaf and a slice of tomato, top your sandwiches with freshly grated carrot, beetroot, cucumber, so high that it’s hard to close.
  • Sticks – Chop up some sticks of celery, carrot and carrots to dip with some homemade hummus or babaganoush – to create an all vege snack. What could be better?

Ultimate Athlete Competition

It’s that time of the year again when you all strut your stuff to see who is the Ultimate Athlete of Gym4. Saturday 8th October is when you need to be ready. Watch out for info around the gym and ask any of our staff to go through the different exercises with you to get your form right. Register NOW!!

Spring metabolism resolution

Yes, Spring is here in Australia, so it's officially the start of slimming season. Here's my Spring Metabolism Resolution so you look after your body, ready for a great Summer shape.

  1. Detox with real food - If you've over-eaten and over-drunk over the colder months, you may be tempted by detox pills and potions. But, it's the natural nutrients in whole foods that boost your body's natural detox powers. Cutting out food groups or going on liquid-only programs short-changes your body on essential nutrients. Nourish your body.
  1. Eat enough to fuel your metabolism - Dropping below 1200 Calories / 5000 Kilojoules, as is common on most rapid slimming treatments will trigger a decline in your metabolic rate by at least 5% within a day and possibly 10% within a week. Eat less, but don't starve yourself. A recent study showed that simply packing a portion-controlled lunch, like a salad or soup could cut 250 Calories easily without an increase in hunger.
  1. Build muscle - Every kilogram of muscle on your body automatically burns 10 Calories each day. Add this up over a year and it equals around 7 kilograms of fat burning power, just by gaining a kilogram of muscle. Include resistance or strength training in your exercise routine.

Make your resolution now!

Take just 30 seconds right now to decide and say to yourself, "I resolve to.... " Fill in the gap yourself with exactly what you are going to resolve to do this Spring!

Group Fitness

Most popular classes in July were:

  • David Tues 9 am Bodycombat

followed by

  • Mandy’s Thurs 6pm Bodypump

New Timetable!!

Starting 10th October. Grab your copy from reception. Get in and support the new classes. Welcome Louise to Wednesday evening 6pm Bodypump. Keep your feedback coming so we can make sure the timetable works for you.

Recipe –Kangaroo and Chicken Burrito’s


  • Herb and garlic kangaroo fillets (Coles)
  • 2 Chicken Breasts
  • 1/2 red capsicum
  • 1/2 green capsicum
  • 2 chilllies or jalapeno’s
  • 1 red onion
  • 1 full head of garlic
  • Sour dough soft wraps
  • Green salad mix


  • Med to High Pan (or Wok) brown the Kangaroo fillets with a lid on the pan to help roast the meat and keep it tender. Turning occasionally. (A lot of juice will come out)
  • While the Kangaroo is cooking prepare all vegetable ingredients by chopping them finely (keep capsicum in fine strips).
  • Once the Kangaroo appears cooked on the outside, remove and repeat browning process with the chicken in the juices of the Kangaroo.
  • Allow Kangaroo to rest for a while. You will find that a lot of juices will still flow from the meat.
  • Once chicken has been lightly browned remove and allow to rest as well.
  • Put all vegetable ingredients into the frypan, and fry with all the meat juices.
  • Cut the Kangaroo into fine strips, it may be still red on the inside. This is fine.
  • Cut the chicken into fine strips.
  • Add both meats back into the frypan with the veggies and allow to fully cook. Stiring the whole mix frequently.
  • Once cooked, place a qty of salad, then the meat/vege mix into a sour dough wrap. Wrap it up and enjoy!

Will make 6 large wraps with some meat left over for lunch/snack.

Alternatives: Add some pesto or sour cream as a sauce, add grated cheese. Mix in some cooked pasta to make the meat/vege mix go further or to use as a stir fry.


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This 60-minute workout challenges all your major muscle groups by using the best weight room exercises like squats, presses, lifts and curls. Great music and your choice of weight to inspire you to get the results you came for - and fast!

  • Warm Up - Get your body moving, using light weights only.
  • Legs/Squats - Use heavier weights in Squat moves that target the big muscle groups and burn lots of calories.
  • Chest - Lie back on the step to work the chest, shoulders and triceps.
  • Back/Gluteals/Hamstrings - Target the back, glutes and hamstrings with lifts and presses.
  • Triceps and Biceps - Isolate and tone the arm muscles in these two tracks.
  • Legs/Lunges - Targets the legs, shaping and toning the butt.
  • Shoulders/Arms - Targets the entire shoulder area and arms.
  • Abdominals - Build support and strength in the core.
  • Cool Down/Stretch - Stretch the muscles to increase flexibility and reduce risk of muscle soreness and injury.

Controlled breathing, concentration and a carefullystructured series of stretches, moves and poses create a holistic workout that brings the body into state of harmony and balance.

  • Tai Chi Warm Up- Easy, flowing moves from the ancient Chinese exercise discipline let you leave your day behind, centre yourself and warm the body.
  • Sun Salutations- A traditional yoga sequence warms your body more deeply, stretching and strengthening key muscle groups.
  • Yoga Standing Strength- Poses such as Warrior and Triangle strengthen and tone the body.
  • Balance- Concentration and focus allow your mind and body to meet the challenge of balancing poses.
  • Hip Openers- Focuses on stretching for greater flexibility and freedom of movement in the hips and lower back.
  • Core- Uses exercises from Pilates to Yoga to strengthen core abdominal and back muscles.
  • Twists & Forward Bends - Poses and stretches create supplness and flexibility in the hamstrings and back.
  • Relaxation & Meditation - The final 10 minutes deliver the mental and physiological benefits of meditation and enhance the effects of the exercise you have just completed.

This fiercely energetic program is inspired by martial arts and draws from a wide array of disciplines such as karate, boxing, taekwondo, tai chi and muay thai. Supported by driving music, strike, punch, kick and kata your way through calories to superior cardio fitness.

  • Warm Up - Teaches all of the moves that will be used throughout the class. Warms the body to leave you mentally and physically prepared for the battle ahead.
  • Combat 1 - Visualise your opponent and engage in your first fight combination.
  • Power 1 - Enter an aerobic training zone with a focus on speed, power and endurance.
  • Combat 2 - Fight for your life, with power and energy in every combination.
  • Power 2 - The halfway mark, using punches only to drill the upper body for a second time.
  • Combat 3 - An opportunity to recover as we lower the intensity for the final phase.
  • Muay Thai - The workout explodes in a Muay Thai encounter where elbows and knees go into overdrive to take your fitness to the next level and leave your opponent for dust!
  • Power 3 - Give everything you have and don't look back until you complete this upper body blast and seal the deal on your fitness objectives.
  • Conditioning - Take to the floor to complete the workout with strength training.
  • Cool Down - Payback time, where you stretch out and lengthen all those hard-worked muscles.

Using a height-adjustable step and simple movements on, over and around the step you get huge motivation from sing-along music and approachable instructors. Cardio blocks push fat-burning systems into high gear followed by muscle-conditioning tracks that shape and tone your body.

  • Warm Up - Warm up the body with simple aerobic moves.
  • Step Warm Up - Learn how to step correctly as we continue to warm the body.
  • Step Orientation - In this track, we gradually lift the intensity of the workout by increasing our range of motion and adding light propulsions.
  • Step Athletic - This is the first peak. It's time to lift the energy and your heart rate, break a sweat and climb higher with more athletic stepping moves.
  • Mixed Strength - Time to lower the step a level. We ease back on the cardio and place bigger demends on the legs and glutes for lower body strength and toning.
  • Power Peak - Power up for the second peak. We use the powerful stepping exercises and dynamic lateral movement to improve cardio and endurance fitness.
  • Step Recovery - Catch your breath with slower and more controlled stepping exercises to focus on balance and stability, and on lower body toning and sculpting.
  • Party Step - Let your hair down and have fun in this 'anything goes' part of the class. We use different themes and movement styles to create a party on the step.
  • Speed Step - A signature track for BODYSTEP®. Lower the step height and step faster for speed and agility training.
  • Peak - This is the third and final cardio peak, a physically challenging combination of dynamic propulsive exercises and strong lower body moves.
  • Recovery/ Pushups/ Abdominals/
  • Leg Strength- Catch your breath as you work your gluteals and legs, then move to the floor for conditioning work for the upper body and abdominals.
  • Cooldown/Stretch - We stretch our worked muscles as we cool down, this completes the full body workout that is BODYSTEP®!