Member of the Month Nominate ... Thyme Stuffed Chicken Make it ... WOD - Burpee Challenge Do it ... F2 Base Virtual F2 Base Read it ... Fit For Fiji Enter it ... Technique Sessions Book Now ... Les Mills New Release Out Now Book It ...

Recipe originally appeared on Nadialim.com INGREDIENTS Chicken 3 cloves garlic minced 2 tablespoons fresh thyme chopped 30 g butter softened 4 free-range chicken breasts skin on Butternut and spinach 800-900 g butternut skin on, halved lengthways and cut into 1 cm-thick slices 1½ tablespoons maple syrup or liquid honey 1 tablespoon olive oil 4-5 cups spinach leaves chopped Mushroom sauce 1 tablespoon olive oil 1 onion diced 250 g button mushrooms stalks removed and quartered 1 tablespoon soy sauce ½ cup cream lemon juice of ½ INSTRUCTIONS Preheat oven to 200°C. Line an oven tray with baking paper. Pat chicken dry with paper towels. Mix garlic, thyme and butter together. Divide flavoured butter into four and push under the skin of each chicken breast, distributing the butter evenly by squishing it around with your fingers. Season chicken breasts with salt. Heat a drizzle of oil in a large fry-pan on medium heat. Add chicken, skin-side-down, and cook for 3 minutes until skin is golden brown. Flip breasts over and transfer to a roasting dish (but don’t wash the pan!). Lay butternut pieces on prepared oven tray and drizzle over maple syrup and olive oil. Season with salt and pepper. Roast chicken and butternut in oven for 18–20 minutes or until chicken is cooked through (when the juices from the chicken run clear when pierced with a knife) and butternut is soft and slightly caramelised. Remove chicken from oven and leave to rest in roasting dish while you make the sauce. Place the same fry-pan you cooked the chicken in back on medium heat. Add olive oil and cook onion until soft, 3–4 minutes. Add mushrooms and cook a further 2–3 minutes. Add soy sauce, cream and lemon juice. Simmer sauce for 2–3 minutes until slightly thickened (it will thicken more as it cools). Wash spinach and shake off excess water. Scatter spinach on top of butternut and return to oven until spinach has wilted, 2–3 minutes. To serve, divide butternut and spinach between plates, top with a chicken breast and spoon over sauce. NOTES The ‘Thyme Stuffed Chicken dish’ was an absolute hit, with many people saying it was the best meal they’ve ever had! Tips: If your chicken breasts are really large, you may only need to use three, slice and divide between people. If you would prefer not to have the skin on the chicken, that’s fine. Make a small incision/’pocket’ in the chicken breasts with a small sharp knife, and stuff with the garlic thyme butter.

By Emma Hogan Is alcohol really toxic? Will wine help you live longer? What’s the healthiest tipple? And how can you survive party season in good health? We’ve scoured the latest research to reveal the top drinking tips for health-conscious hedonists. If you’re thinking about how alcohol fits with your life, Professor David Cameron-Smith, an expert in nutrition for optimal health, suggests you start by understanding exactly what alcohol does to your body. “Alcohol (ethanol) is, in fact, a neural depressant and toxin,” he says. “It’s the most widely consumed one because, by some quirk of chemistry, a little bit has the opposite immediate effect and delivers short-term euphoria and a sense of relaxation.” This explains why just a single drink can turn the boring into the hilarious, or provide much-needed stress relief after a hard day in the office! But Cameron-Smith adds that just as the fun starts, unfortunately, the effects of alcohol tip the brain into a dangerous spiral. “Alcohol’s depressive effect works first on the inhibitory parts of the brain – the parts that would normally control your careful and cautious side. As many of us have learned the hard way, with just a few drinks, crazy things are said and done. … Alcohol’s inhibition of the cautious side of the brain can also lead to anger, violence and risk-taking behaviors.” The slurred speech, loss of physical control and impaired vision are simply the tell-tale signs that alcohol is taking full reign to suppress your neural pathways. And it’s not just detrimental in the short term. The IARC classifies alcohol as a Group 1 carcinogen – that’s the same as asbestos and tobacco. It is cited as “a cause of female breast, colorectum, larynx, liver, esophagus, oral cavity, and pharynx cancers; and as a probable cause of pancreatic cancer. To top it off, a moderate alcohol intake is also shown to affect the brain, and not in a good way. In a long-term study, English researchers assessed the cognitive performance of 550 men and women over 30 years. They then used MRI scans of their brains to look at the size of the hippocampus – the seahorse-shaped area of the brain associated with memory. They found a number of indicators pointing to the negative impact of booze on the brain, including hippocampus shrinkage: 35 percent shrinkage on the right side of the hippocampus in abstainers; a 65 percent shrinkage among those who drank on average between 14 and 21 units a week; and 77 percent for those who drank 30 or more units a week. The team also found that white matter (the part of the brain that connects different areas of grey matter) was of poorer quality in people who were drinking more. The health benefits of booze Enough with the doom and gloom, what about all the headlines proclaiming “Drinking Alcohol Helps You Live Longer”? A large study published in 2017 in the Journal of the American College of Cardiology surveyed 333,000 people about their lifestyle habits and tracked them for an average of eight years. It found that light and moderate drinkers (14 or fewer drinks per week for men and seven or less for women) were about 20 percent less likely to die from any cause during the study’s follow-up period, compared to abstainers. This is one of many studies suggesting that lifetime teetotallers might die earlier than light to moderate drinkers. Yet, despite plenty of evidence, the underlying reasons for this are unclear and the subject of ongoing scientific debate. This is because it’s hard to separate the benefits of moderate drinking from the other lifestyle factors. In the past, the fact that French people have lower rates of heart disease than the US population has been pinned on their red wine intake (researchers identified modest amounts of alcohol could improve good cholesterol (HDL-cholesterol) levels). But a more likely explanation is that the French are typically thinner, fitter and more active. When you consider this it’s hard to say alcohol improves health, but it does show that if you lead a brilliantly healthy lifestyle then a little bit of wine won’t kill you. PULLOUT: The science in a nutshell: • Too much drinking brings risk of early death • There’s no evidence abstaining will kill you • There’s some evidence that light to moderate drinking might – might – have a protective effect on your heart • But, the evidence is not clear enough to suggest you should start drinking for health reasons. Should you avoid alcohol altogether? It’s fair to say that if you don’t drink, don’t start. You won’t miss any health benefits by not drinking. A few years ago, dance fitness legend Gandalf Archer Mills cut out alcohol and says it totally changed his life. “I started to sleep so much better, which felt amazing… I also started losing weight quite easily and found that, if I did gain a bit of weight I could get back to normal much faster.” Of course, abstinence is not the only option. There are millions who happily and healthily enjoy alcohol – and you can too. How to enjoy alcohol in a healthy way First, drink consciously. Try not to mindlessly quaff through thirst or nervousness; drink water at the same time as your wine. Drinking every day can mean it’s pretty easy to overdo it, so think about having some alcohol-free days in your week. And don’t ‘save up’ and binge at the weekend. Binge drinking is associated with its own set of health risks, including injury. When you do drink, try and keep it to three drinks or fewer in a session, and be aware a ‘standard’ drink is probably less than you think it is. Finally, when you’re choosing your drink, go for healthy options and don’t be fooled by the marketing claims. The healthiest alcohol options Many people believe beer is high in sugar and carbs. In fact, beer does not contain much sugar – and it never has. A 330ml bottle of beer can contain as little as one gram or less of sugar. Nor are carbs a huge issue in beer; most beers are relatively low in carbohydrate. Low-carb beers are a triumph of marketing over substance. A ‘75% fewer carbs’ beer I tried recently, for example, does indeed contain two grams of carbs versus eight grams in a standard beer. But this saves a negligible amount of calories: 27 calories or 113 kilojoules in a bottle. Hardly enough to shrink a beer belly. Most wine, similarly, contains very little sugar – less than a teaspoon in a glass. Spirits are similar; it’s the mixers we have with these that add sugar to the drink. It’s not the carbs or the sugar in beer, wine, whiskey – or any alcohol – that make us fat and causes us harm – and it has never been. It’s the alcohol. Alcohol has nearly twice the energy of sugar: one gram of alcohol provides 7 calories (29kJ) compared to one gram of sugar with 4 calories (17kJ). With this in mind, you are far better off ignoring claims of low sugar or low carbs, and going for low-alcohol options. PULLOUT: Tips for smart drinking • Avoid mindlessly sipping through thirst or nervousness • Drink water at the same time as alcohol • Have alcohol-free days • Try not to binge drink – it opens up a whole new set of risks, including injury • Keep it to three drinks or less each session • Choose ‘low alcohol’ options over ‘low sugar’ ‘low carb’ • The bottom line: enjoy moderate drinking, with an emphasis on the moderation. Lastly, Professor Cameron-Smith advises that you be mindful of how alcohol impacts your exercise efforts. “When you exercise, the repair and re-synthesis processes take several hours to days. Alcohol’s dehydrating effects and its ability to impair liver function compromise our ability to replenish the stores of glycogen (sugar) needed for aerobic activity. Alcohol also directly interferes with the protein synthesis pathways in muscle, reducing the ability to repair and rebuild muscles after exercise. He also busts the myth that you can exercise away a hangover. “A workout might make us feel virtuous after a night of excess, but in reality, it's not a good idea to exercise with a hangover. Even modest dehydration will compromise performance and mental judgment, and will impair the ability to exercise or compete. At the same time, the circulating levels of the toxin acetaldehyde make it difficult for the liver to control blood sugar levels. So, no amount of post-binge exercise is going to undo the damage from the night before. This article originally appeared at www.lesmills.com/fit-planet

Member of the Month Nominate ... Caramel Muesli Slice Make it ... Train Smarter Not Harder Read it ... Welcome Emma To The PT Team Read More ... Welcome Boris To The PT Team Read More ... Technique Thursday - 6pm F2 Studio See the Timetable for the Technique of the Week WOD - 6 Minute Monster Do it ...

Muesli crumble base and topping 3 cups muesli (I use Ceres Organics Muesli) ½ cup brown sugar or coconut sugar 125 g butter 4 tablespoons coconut oil Caramel filling 3-4 tablespoons golden syrup 60 g butter 1 395g can sweetened condensed milk INSTRUCTIONS Place muesli, brown/coconut sugar, butter and coconut oil in a food processor and blitz until very fine and crumbly and the mixture holds together when pinched between your fingers. Press two thirds of the mixture into lined tin. Bake for 12-15 minutes until golden. Remove from oven and allow to cool while you make the filling. To make caramel filling, place butter and golden syrup in a pot and stir over low-medium heat until the butter has melted. Turn off the heat and stir in condensed milk until smooth. Pour caramel all over the base and gently smooth out, then dot with remaining crumble mixture and sprinkle with a little extra muesli. Return to oven to bake for a further 20-25 minutes or until crumble topping is golden and caramel is bubbling and darkening a bit at the edges. Remove from oven and leave to cool before placing in the freezer or fridge to set and cutting into pieces (it’s up to you how far it goes, but because its so decadent I reckon you can get 30 or so pieces out of it). Note: if you don’t have a food processor you can use fine rolled oats instead of muesli and mix it with the butter, coconut oil and sugar all melted together. Recipe by Nadia Lim

31/03/22 To all our amazing gym members At Northern Arena, we strive to ensure that you have the best group fitness experience possible. Working out with a crowd involves a plethora of benefits that include improving your workout consistency, duration, motivation, conversation and inspiration. We are currently facing multiple challenges including COVID, availability of instructors and more. We find ourselves in the position of having to temporarily adjust our group fitness timetable, whilst still trying to provide you with an awesome atmosphere. This is an evolving situation, so please regularly check our online timetable for the most up to date information. We will continue to react and review the timetable as needed. As always, your health & safety and enjoyment are paramount whilst using the gym and we are excited to be able to welcome everyone back from April 5 as Vaccine certificates are no longer required. We kindly ask: • Please ensure you scan in using your Northern Arena swipe tag. • Mask use is encouraged but they do not need to be worn whilst exercising. • Please use the booking system even if there is space in a class. • If you feel unwell, we ask you to remain at home. We will continue to keep you updated on any changes to the situation as soon as possible. Please know that these health and safety procedures are in place to keep you safe to train! Please be patient and kind to your fellow gym family and we thank you for your patience and understanding. _ The Team at Northern Arena #changinglives

By Emma Hogan Low-impact doesn't mean no impact. Whether you're just starting out with fitness or you're a seasoned exerciser, low-impact workouts can deliver desirable results. Here's what you need to know… Low-impact is an unfortunate name really. After all, if you’re spending time working out, you want it to make a difference. Low-impact suggests that your efforts could be inconsequential. But that’s certainly not the case. Low-impact workouts deliver results on all sorts of levels. The low-impact element actually relates to your joints. Any type of movement that is done in a fluid motion, or is gentle on your joints, is considered low impact. Swimming, cycling, yoga, and walking are the most popular examples. While these activities don’t put a lot of pressure on your joints, they can still put your heart and muscles under the pump – and that’s what delivers the strength and fitness gains you’re after. Low-impact exercise is ideal for beginners Most low-impact exercises can be done at varied paces, which makes them suitable for all fitness levels. Starting your fitness journey with low-impact exercise is a great way to find your feet, learn moves without over-exertion, and build solid exercise habits. It can increase your fitness, help improve posture, develop your core, and build muscular strength, so you can launch into more powerful, higher-impact movements. Low-impact exercise can be great if you’re injured If you’ve suffered an injury, low-impact exercise can be your best friend. It puts no added stress on your joints, so it’s a great way to maintain mobility and fitness as you recover. Additionally, some low-impact exercises, such as yoga, focus on developing flexibility, which helps develop balance and stability – key to injury recovery and ongoing injury prevention. Low-impact exercise can work wonders for all Just because they are low impact, doesn't mean they are low intensity. Many exercisers of all fitness levels choose low-impact workouts as part of their training program. If you've ever used an indoor cycle or rower you’ll know you can very quickly raise your heart rate and take low impact training from moderate to high intensity. When traditional low-impact movements – such as cycling, swimming and rowing – are done at pace, this type of exercise can quickly transport you to the moderate-intensity training zone. You will raise your heart rate, build strength and improve cardiovascular fitness. Yoga is another low-impact style of exercise that delivers remarkable health benefits. And there are plenty more. Even workouts like BODYATTACK™, BODYCOMBAT™ and BODYSTEP™, which conjure up visions of leaping, jumping and kicking, are packed with low-intensity modifications. Jumping lunges can be swapped for backward stepping lunges, air jacks can be grounded, and jump kicks can be done sans jump. “It's all about time under tension,” says Bryce Hastings, Les Mills Head of Research. “Just think of one of those dreaded wall sit tests. Building pressure within the target muscles challenges our ability to deliver oxygen and creates fatigue. That fatigue opens the door to the myriad changes we see at the muscular level.” Can HIIT be low-impact? High-intensity training is synonymous with burpees, tuck jumps and other power-packed movements. In most cases, it is anything but low-impact. However, there are some exceptions, such as LES MILLS SPRINT™. After completing a study into the power of high-intensity interval cycling, Dr. Jinger Gottschall concluded that this form of HIIT on a bike is an effective, low-impact alternative to traditional high-intensity interval training. "We've long known that high-intensity exercise can make a significant difference in overall health and fitness in a relatively short amount of time, but because this type of exercise often involves weight-bearing impact, it hasn’t been a viable option for those who suffer foot, knee, and lower back pain. These findings suggest that low-impact interval cycling can achieve similar results to weight-bearing HIIT.” High-intensity interval cycling is also ideal if you’re looking to introduce high-intensity to your training. “There is no complex technique to master and you manage your own resistance,” says Bryce Hastings. “It allows you to safely push your body through high-intensity intervals and swiftly boost your fitness levels.” This article originally appeared at www.lesmills.com/fit-planet

31/03/22 From Tuesday 5 April we will be altering our RED light in the NZ Covid-19 protection framework. As always, your health and safety is paramount whilst using the swim school. We kindly ask you to: Please use the sanitisers provided before entering the facility. Vaccine certificate will no longer be required. Please ensure you scan in using your Northern Arena swipe tag when you enter the facility for lessons. Our Current capacity limit in the pool hall is 200. To assist with social distancing, we encourage you to limit caregivers to one per family (where possible). We encourage all swimmers to change at home before and after your lessons where possible. Please advise your children to follow the entry and exit of class directions given by the teachers and deck supervisors. Please respect other people’s space in and around the facility. Additional cleaning remains in place. Where possible use the contactless entry and designated exit point. Should you prefer private lessons we can accommodate these at quieter times. Please contact reception for further information. If you feel unwell, we kindly ask you to remain at home. We will continue to keep you updated on any changes to the situation as soon as possible. Thank you for understanding. _ Northern Arena, Swim School Team

Member of the Month Nominate Now ... Ski Erg Gym Challenge More info ... Technique Session Book here ... 3 Reasons to try Front Squats Read it ... Chicken and Bean Quesadillas Make it ... WOD - EMOM Do it ... $1 Group Fitness all week

Recipe originally appeared on Nadialim.com INGREDIENTS Quesadillas 600 g chicken thigh boneless and skinless, cut into 2cm strips 2 tablespoons Cajun spice mix* 1 teaspoon salt 1 can black beans drained and rinsed 1½ cups grated cheese 8-10 flour or corn tortillas GF Salad 1 cooked corn cob kernels removed 1 firm avocado flesh diced 1 punnet cherry tomatoes halved 2 sticks celery diced 2 spring onions finely sliced ¼ cup coriander roughly chopped 1 tablespoon olive oil 1 lime juiced INSTRUCTIONS Pre heat oven to 50 degC/120 Fahrenheit. Heat a drizzle of oil in a large grill or fry pan over medium high heat. Cook corn until bright yellow and a little charred, about 5 minutes. Remove from pan and set aside to cool. Pat chicken dry with paper towels and combine with Cajun spice and salt. Heat a good drizzle of oil in a large pan (you can use the same as the corn) over medium high heat. Cook for about 5 -7 minutes, or until just cooked through. Remove and combine with black beans. Clean the pan so it can be used for the next stage. Heat the same pan over medium high heat. Do not add any oil. Lay a tortilla on a chopping board or workbench. Add a sprinkling of cheese over half the tortilla, then top with some chicken and bean mix, followed by another sprinkling of cheese. Fold the tortilla in half to encase the filling. Cook in the pan until the tortilla is crisp and the cheese has melted, then flip and repeat on the other side. It helps to use a fish slice to gently press down on the quesadilla while it it cooking. Remove and keep warm in the oven. Repeat with remaining ingredients. Gently mix together corn, tomato, avocado, celery spring onion, coriander and lime juice. Season to taste with salt and pepper. To serve, divide quesadillas and salad between 4 plates. Enjoy! NOTES You can buy a Cajun spice mix from the supermarket or make one by combining 1 teaspoon each of smoked paprika, paprika, ground coriander, ground cumin and dried oregano (or mixed herbs). Quesadillas also make a great snack whilst entertaining or watching sport, and they look pretty cool all piled up on a board served with the creamy chipotle dressing from this recipe to dip them into. These can also be eaten cold and would go down well in a kids lunch box I bet! This recipe was in My Food Bag and was super popular with our Foodies!

02/03/22 Brooke Rosenbauer shares personal insights for overcoming tough times. Most of the time Brooke Rosenbauer is a cheerleader, a goofball, and a bit of a fitness nerd. But when she needs to be, she’s also a relentless fighter. A true pro when it comes to staying positive in the face of adversity, Brooke has some great advice to share. This isn’t a story about someone who found fitness and it changed her life – Brooke Rosenbauer grew up as a super athletic overachiever. She was a young athlete and coach involved in soccer, alpine ski racing and ultimate frisbee. Brooke has studied international health, led sports-based youth development programs, become a personal trainer, established a career at Reebok, and taught a remarkable number of group fitness classes along the way. It sounds like a typical trajectory for a fitness fanatic, but two pivotal events make Brooke different to most. In her early twenties, Brooke was in a traumatic car accident. She spent 10 days in an Ecuadorian hospital before being medically evacuated back to the US. She was bedridden for many months and spent a long time learning to walk again. Then, just last year, Brooke faced another international medical crisis. While holidaying in Greece, she suffered a pulmonary embolism (a life-threatening blood clot in the lung). She spent a month in a Greek hospital before returning to the US and again starting to rebuild her health and fitness from scratch. We spoke to her about how dealing with dark times has refined her approach to fitness, and how she now coaches others to become the best versions of themselves. Putting things into perspective is key “Going through something that threatens your health, or even your life puts everything into perspective. You realize that nothing else matters if you aren’t healthy. Health truly is wealth. “I’ve stopped worrying about being lean and how my clothes fit or how I look in photos. Now, my motivation is that I want to take care of my body. I want to feel empowered when I lift weights, or free when I run. If my stomach jiggles a little, it doesn’t upset me like it used to because I have more important priorities. I am now playing the long game, and I respect my physical body so much. “Nurses told me I survived the pulmonary embolism because of my fitness level, but I feel that in the past I had been beating up on my body by pushing it too much. No more of that. I want to celebrate my body just like it is. “I now know exercise is an amazing way to reconnect with our bodies and take control of our lives. Exercise can help discharge anxious energy or strong emotions that we might not be able to verbalize. It is such a beautiful, healthy way to take care of ourselves. The secret is to honor the bodies we’re given and make sure to balance that exercise with rest and recovery.” Exercise can help discharge anxious energy or strong emotions that we might not be able to verbalize. You never “win” at fitness – it’s an endless journey “I tell my coaching clients that bumps can and will happen. You need to be able to make adjustments all the time because life never goes to plan. Your ability to throw the plan out the window and adapt makes all the difference. I always say yesterday is over, so don’t beat yourself up. Today is a new day and there are a lot of good things in the world.” It’s okay to feel broken, powerless, weak, or vulnerable “I've realized humans are capable of feeling multiple emotions at the same time. You can be scared and resolved, vulnerable and joyful, confident and weak. There have been times when I’ve felt broken and vulnerable because I was comparing my capabilities to a past self. As scared as I was, I also accepted that I wouldn’t be "broken" forever. “There are some days that I still feel weak. We all have those days. Exercise has been a huge part of my recovery, because it helps me reconnect with my body; it helps me work through the emotions that are just too big to even talk about; and it has provided an incredible community that supports me and accepts me just as I am.” Your greatest weakness can be your greatest strength “I'm really stubborn, and my whole life I thought it was a bad attribute. It wasn't until I was in hospital in Greece when I realized my stubbornness was actually a positive. I was in a very low place, I thought that I might have to give up on my fitness career, but then a friend reminded me I was far too stubborn to do that. And that’s what got me through. “I had also been very stubborn a few years earlier. I ran a half marathon just a few months after my accident forced me to learn to walk again. It wasn't the smartest thing to do, but I did it out of blind determination. It was born from someone congratulating me on being able to walk on my own. It was well-meaning, but I didn’t want to be congratulated for such a basic physical task. So I ran 13.1 miles to prove I could. I'm not sure I regret doing that run, but what was regrettable was that the healthcare system wasn’t really there making sure that I wasn't doing harm to myself. I had no idea if my body was really ready for this and nobody to help or guide me. It was this experience that really inspired my fitness career, so that I could help other people overcome health challenges and not feel so alone.” Building a healthy lifestyle can feel intimidating. There's way too much information out there, and it's really hard to get through it alone. Self-love is at the center of wellness “When we love and respect ourselves, we take better care of ourselves and fitness is no longer a chore or punishment, it’s something we do because it feels good. The reason I preach self-love so much is because fitness can have the opposite effect if we treat it as a punishment or a way to fill an emotional void. In that case, it can actually be really stressful. Power can be used for good or for evil – exercise is the same. When it comes from self-love, exercise is the healthiest thing we can do for ourselves.” You don’t need serious health issues to feel the struggle “Trauma doesn't always have to be dramatic, and it is much more prevalent than we realize. As we go through our lives, we accumulate experiences that shape our perceptions about what we can and cannot do. If you struggled with gym class or felt unloved for being out of shape, it can have a deep impact on your ability to engage with fitness, because you believe you’re unfit or unathletic. “If you are struggling, it could be you’re working towards a goal that doesn’t serve you. Too often people just grab goals from Google, but they're setting themselves up to fail if there's no basis for that goal. Building a healthy lifestyle can feel intimidating. There's way too much information out there, and it's really hard to get through it alone. It's easy to feel like you're not succeeding if you don't know how to set the right goals.” Having a coach in your corner pays off “The benefit of a coach is that they ask powerful questions, and they might make you realize that the trade-offs required for achieving a goal might not actually be what you want – and that can be really liberating. I think the difference between a trainer and a coach can be those conversations. While trainers deliver you exercises, they may not push you on your goals or your perceptions. A good coach will find a way to help seek what you're looking for, but maybe find it in a different way. And they will help you navigate any storms or bumps in the road. A good coach will always cheer you on. But you always need to be your own cheerleader too.“ BROOKE’S SECRETS TO SUCCESS 1. Self-love is at the center of wellness – respect and honor the body you’ve got and the life you’ve been given 2. Seek help as a practice – not just at your lowest points 3. Turn your pain into power by focusing on what you’ve gained versus what you’ve lost 4. Celebrate small wins – it could be doing one push up on your toes, making a smart food choice, or choosing a 45-minute workout over the 30-minute option. Try different types of exercise until you find something you love. This piece originally posted on LesMills.com #changinglives

12-20 March 22 How many calories can you burn in 1 minute on a SkiErg? To Enter: Simply see the gym team or give it a go. Take a photo of your calorie burn on the SkiErg console and post it on the Northern Arena Gym Family Facebook Page to get in the draw to win this prize pack. How to setup the challenge Prize Pack