You can spice up your squat training, build a stronger core, increase lower body strength, and improve posture. Simply switch up your squat style and add front-loaded squats into the mix. #1 Develop a stronger core Experts estimate that 80 percent of us will experience a back problem at some point in our lives. It’s one of the most common reasons for missed work. Kinesiology researcher, Dr. Gillian Hatfield says most low back pain can be pinned on low back muscle weakness. The front squat is an excellent way to improve our core strength because of demands placed on the erector spinae muscles to maintain the high chest position. The front squat can increase strength in this region, helping us to reduce some of the risks associated with lower back pain. TIP: Given the front squat places additional demands on the core, you will notice it feels more intense than the back squat as we utilize muscle groups in a slightly different way to achieve the same movement. Try starting with a lighter weight to adjust to the new positioning of the barbell. As you start to feel more comfortable with the movement, increase the weight over time to increase the benefits from the added stimulus. #2 Increase lower body strength Want to avoid a plateau in your training? Changing the position of the barbell provides a different training stimulus to generate new muscular challenges. When the barbell is held in a front squat position, the load is forward of our center of gravity. This forces our stabilizers to react to this new position to control our trunk position. Meanwhile, our primary target muscles – the quads and glutes – adapt to driving vertically against the change in the direction of resistance. Researchers have found increases in quadricep activation and less trunk incline with a front squat, as opposed to a back-loaded squat. #3 Improve mobility and posture Sitting for long periods hunched over a computer screen increases our risk of developing kyphosis – the condition of having an increase in the outward curvature of the spine in the upper back. Postural kyphosis is aggravated by poor posture, and that’s where exercises like the front squat can help. Lifting the barbell in a front rack position recruits the muscles of the upper back and increases the demands on the thoracic extensors to maintain the high chest position. This thoracic extension can help to correct kyphosis – the rounded shoulders that often present in office workers. How to set up the perfect front squat • Hold the bar in front of your collarbones • Keep your elbows forward and maintain a lifted chest • Create a squeeze between your shoulder blades to support your thoracic spine • Keep your abs braced • Hips sit back and down • Eye gaze stays straight ahead • Knees out The key is to keep the chest lifted so the thoracic extensors maintain a strong foundation for the lift. The front squat mistake to avoid With the elbows forward, it is easy to let the shoulder blades roll toward the front creating a rounded upper back. By maintaining a slight pinch in the muscles that run between our shoulder blades we can control this position and be more stable. If this is too difficult – remember – you can always start with a plate with the elbows under your wrists. This article originally appeared at: https://www.lesmills.com/instructors/instructor-news/bodypump-front-squat/

02/03/22 Unlock music’s true motivational power with beats that are bang on. According to some experts a good workout playlist can be the ultimate ‘legal performance-enhancing drug’. So how do you get the perfect prescription? We’ve all experienced the struggle of trying to find the ideal tunes for exercise. Whether you're after background beats for your gym floor lifting or motivation-packed music for your cardio, no one size fits all. You can hit shuffle on any 'club bangers' playlist, but chances are you’ll quickly start overthinking it. Questioning your mediocre music mix will leave you feeling frustrated and unsatisfied – and certainly not focused on getting a good workout. So what can we do about it? CAN GOOD MUSIC REALLY BOOST RESULTS? Music is, quite literally, instrumental when it comes to creating the ultimate workout. And for good reason. A carefully-curated playlist can have a marvelous effect on our mind and how our muscles respond to exercise. The right playlist can make us work faster and harder, but also make exercise seem easier. The right playlist can make us work faster and harder, but also make exercise seem easier. It’s a type of “legal performance-enhancing drug,” says Costas I. Karageorghis, a leading expert in the interplay between exercise and music, and consultant for Run to the Beat London half marathon, British Athletics, England Rugby, Nike, Red Bull, Spotify, IMG, Sony, and Universal Music. Karageorghis has studied the psychological and physiological effects of music and exercise extensively, finding that synchronous music – that which matches the tempo of the exercise – is key to lifting your enjoyment of exercise, as well as driving motivation and boosting results. This type of music is shown to: · Reduce the perception of exertion by 12 percent · Improve the effects of exercise by 15 percent · Boost endurance by 15 percent · Lift movement efficiency by seven percent. “The synchronous application of music results in much higher endurance, while the motivational qualities of music impacted significantly on the interpretation of fatigue symptoms right up to the point of voluntary exhaustion,” explains Karageorghis. Some researchers have suggested that extraverts (who typically seek out external sources of stimulation) are more responsive to music than introverts. And it seems that those new to a particular exercise might be more responsive to music than experienced trainers. Those new to a particular exercise might be more responsive to music than experienced trainers. WHAT MAKES GOOD WORKOUT MUSIC? Finding the right workout music is both a science and an art. Science tells us there are optimal beats per minute (BPM) and for certain types of training it’s best to match the rhythm and tempo to the activity. In his paper, Psychophysical Effects of Music in Sport and Exercise, Professor Peter Terry provides a good example: “If the goal during warm-up is to elevate the heart rate to 110 BPM, then limit choices to music with a tempo in the range 100-120 BPM or, better still, selections that increase gradually in tempo from resting heart rate (around 70 BPM) up to 120 BPM.” The ‘art’ part comes in when you start finding motivational music and creatively fusing it with science-backed exercises, something that Les Mills has been perfecting for more than 50 years. “It always starts with the music,” says Diana Mills, Les Mills Creative Director. “We have to find music that makes you want to move." Diana works with a devoted music team that collaborates closely with Program Directors, choreographers, composers, and artists, listening to thousands of songs every month to pick the 10 or 12 tracks for each new workout release. The team curates 80 unique playlists every year (one per quarter for all 20 LES MILLS programs), each tailored to the specific demands of the workout. Once each suitable song is identified, the team works with record labels to license the track for group fitness classes around the world. To ensure the music is pitch-perfect for every movement in every class, sometimes the team will work directly with composers and commission a Les Mills original or cover. These musicians are part of the Les Mills Artists stable – musicians who frequently work directly with the Les Mills creative team to create music. “Sometimes there just isn’t enough contrast or enough highs and lows in the track to make it work for an exercise class,” explains Ezra Fantl, who leads the Les Mills Artists initiative. “By working directly with artists we can create music that feels perfect for the workout. It also allows us more freedom to use music for different uses, such as livestreaming and marketing.” THE BEST MUSIC FOR DIFFERENT TYPES OF TRAINING Research shows the role of music is particularly important during stationary cycling. In a 2018 report by ukactive and Stages Cycling, music was identified as a critical factor when selecting a group cycling class by 86 percent of respondents. Rachael Newsham, Les Mills Program Director, explains that while people respond well to high-energy fast BPMs, music with a slower BPM is equally important when training focus is on conditioning. Sourcing knockout music for new BODYCOMBAT™ tracks each quarter, she says the feelings a song evokes are also extremely important. “We always ask how does this song make you feel? Does it speak to you on an energy level and evoke an emotion that will fit with the journey of the workout.” While banging beats form the backbone of many great workout experiences, pulsating speakers don’t always strike the right chord. Dr. Marcelo Bigliassi from the University of São Paulo, Brazil, has spent years exploring the neural networks that activate in response to exercise and music. He explains that the use of music during exercise is reliant upon several factors, such as the participant’s attentional style, exercise intensity, complexity, mode, etc. What might motivate during an RPM™ class, for instance, won’t work for something involving a high level of concentration, or any subdued activity where a strong mind/body connection is key – such as yoga or stretching. Enter Gabrielle Peake, a classically-trained composer who grew up on a rural New Zealand farm and is most at home behind the keys of a piano. Peake has created specific tracks for the yoga-based workout BODYBALANCE™. The creation of these bespoke tracks was sparked from a connection Peake formed with one of her piano students, Dr. Jackie Mills, Les Mills Creative Director. FIND THE PERFECT PLAYLISTS TO SOUNDTRACK YOUR WORKOUT Follow Les Mills Music on Spotify You'll find curated playlists perfect for all sorts of training – everything from running to bodyweight conditioning, stretching, and more. This is also where you can stay up to date with the tunes the fitness creatives are currently listening to. As the world's largest provider of exercise to music classes, Les Mills has mastered the science and art of using music to dial up your motivation. This piece originally by Emma Hogan for Fit Planet originally posted on LesMills.com #changinglives

Combat Stress and Anxiety With Exercise Read it ... Discover the gym, get a program or re-motivate yourself in the Gym Find our more ... Updated Swim & Aqua Changes in 2022 Read it ... Member of the Month Nominate ... Classic Chicken Tacho's Make it ... WOD - Legs and Core Do it ...

We found a favorite summer quick taco's that have been reinvented as a tasty low salt, low fat summer treat. Original recipe taken from Cooking Light.com INGREDIENTS 1 cup thinly sliced celery 1 cup thinly sliced capsicums 3 tablespoons fresh lemon juice 1/2 teaspoon kosher salt, divided 1/2 teaspoon black pepper, divided 2 tablespoons chopped fresh cilantro, plus more for garnish 2 tablespoons unsalted butter, melted 2 tablespoons unsalted ketchup 2 teaspoons hot sauce, plus more for serving (optional) 1 tablespoon extra-virgin olive oil 1 pound boneless, skinless chicken breasts, thinly sliced 1/4 cup reduced-fat sour cream 1 tablespoon crumbled blue cheese 8 corn tortillas, toasted METHOD Step 1 Combine celery, capsicums, and lemon juice in a medium bowl. Stir in 1/4 teaspoon salt and 1/4 teaspoon black pepper. Let stand at room temperature 10 minutes. Toss with cilantro. Step 2 Meanwhile, stir together butter, ketchup, and hot sauce in a large bowl. Step 3 Heat oil in a large nonstick skillet over medium-high. Add chicken, and cook until lightly browned on all sides, 3 to 4 minutes. Sprinkle with remaining 1/4 teaspoon salt and remaining 1/4 teaspoon black pepper. Add chicken to hot sauce mixture; toss to coat. Step 4 Stir together sour cream and blue cheese. To assemble tacos, spread 1 1/2 teaspoons of the sour cream mixture on each tortilla. Divide chicken and celery mixture evenly among tortillas; top with cilantro and hot sauce. Original recipe taken from Cooking Light.com

14/02/22 by Finlay Macdonald originally posted on LesMills.com With so much of the world in Covid-19 turmoil, anxiety is a natural response. Regular exercise will go a long way towards helping. Talk to anyone these days and they will say a version of the same thing: these are the strangest times. For most of us the rules – of being confined to home, prevented from traveling, banned from congregating in public, and asked to “physically distance” ourselves even from loved ones – are utterly unique and unprecedented. They can also be highly stressful, and the “psychology of uncertainty” is a well-known phenomenon. People will react differently to a situation such as this, and avoiding obsessive news and social media consumption may be one way to manage stress. Similarly, simple coping techniques for working from home and self-isolation can help. But as everyone who exercises regularly already knows, some of the main benefits of working out are the impacts it has on your sense of mental wellbeing. Many fitness professionals will even tell you that their primary motivation is the effect exercise has on their mood, with the physical benefits a happy by-product of that. SUPPORT BRAIN HEALTH In truth, our physical and mental health are intertwined – and staying active is one of the fundamental ways we maintain emotional and cognitive resilience. Put simply, when we exercise, our bodies release a protein called brain-derived neurotrophic factor (BDNF) that improves the health of our brain cells. As neuroscientist Maurice Curtis explains, “The general principle at play is that when you exercise you’re much more likely to cause the brain to make new brain cells.” MODERATION WORKS You don’t have to work out like an elite athlete – in fact, moderation (shorter workouts, three or four times a week) seems to be a key to improved mental wellbeing. A recent study found that adding 20 minutes of moderate-intensity aerobic exercise to your morning routine can provide an immediate mood boost – with the effects lasting up to 12 hours. Low impact activity such as walking is also known to lower stress and anxiety levels. GET ENOUGH SLEEP Key to both physical and mental health is establishing good sleep patterns – exercise will help you sleep better, but sleep will also help you exercise more successfully, so it is a virtuous circle. There is even a suggestion that increased mindfulness – or, to be specific, mindfulness-based stress reduction (MBSR) – helps maintain a regular physical exercise routine. You can access a series of free guided meditations here OUTDOORS OR INDOORS With so many of us now confining ourselves to home and working remotely, the challenge is finding new ways to exercise if our old routines have been disrupted. But remember, nature has not been cancelled – if we observe the correct protocols, getting outdoors (for a run if that is possible, or simply to work out) is a proven boost for physiological and psychological health. And with excellent on-demand workouts available, working out from home has never been easier. We know exercise is one of the best medicines, and supporting our mental wellbeing is one of the major ways it helps us through the tough times to a better place. This piece originally appeared on LesMills.com #changinglives

Recipe by Minimalist Baker 7 ingredient, vegan, gluten free cheesecakes that are creamy, slightly tart, perfectly sweet, and 100% irresistible. Total time: 1 hour 30 minutes Serves: 12 Ingredients Crust 1 cup (200g) pitted dates 1 cup (120g) raw walnuts Filling 1 1/2 cups (180g) raw cashews, soaked in boiling water for 1 hour 1 large lemon, juiced 1/3 cup (80g) coconut oil, melted 1/2 cup (120ml) agave nectar or maple syrup Flavour Add-ins Peanut butter, blueberries or caramel Add dates to a food processor and blend until small bits remain and it forms into a ball. Remove and set aside. Next add nuts and process into a meal. Then add dates back in and blend until a loose dough forms - it should stick together when you squeeze a bit between your fingers. If it’s too dry, add a few more dates through the spout while processing. If too wet, add more almond or walnut meal. Optional: add a pinch of salt to taste. Lightly grease a standard, 12 slot muffin tin. To make removing the cheesecakes easier, cut strips of parchment paper and lay them in the slots. This creates little tabs that makes removing them easier to pop out once frozen. Next scoop in heaping 1 Tbsp amounts of crust and press with fingers. To pack it down, use a small glass or the back of a spoon to compact it and really press it down. I found the bottom of a glass works well. If it sticks, separate the crust and the glass with a small piece of parchment. Set in freezer to firm up. Add all filling ingredients to a blender and mix until very smooth. For the coconut milk, I like to scoop the “cream” off the top because it provides a richer texture. But if yours is already all mixed together, just add it in as is. I mixed mine for 1 minute, then “liquified” or “pureed” it until silky smooth. If it won’t come together, add a touch more lemon juice or agave or a splash more coconut milk liquid as the liquid should help it blend better. Taste and adjust seasonings as needed. If adding peanut butter, add to the blender and mix until thoroughly combined. If flavoring with blueberry or caramel, wait and swirl on top of plain cheesecakes (optional). Divide filling evenly among the muffin tins. Tap a few times to release any air bubbles, then cover with plastic wrap and freeze until hard - about 4-6 hours. Once set, remove by tugging on the tabs or loosening them with a butter knife. They should pop right out. Our favorite way to devour these was with a little more caramel and a touch of coconut whipped cream. But they’re perfect as is! Keep in the freezer for up to 1-2 weeks. Optional: You can set them out for 10 minutes before serving to soften, but I liked them frozen as well

26/01/22 During these uncertain times, it’s important to understand what you can do to ensure the safety and wellbeing of your family. We’ve investigated our most frequently asked question around pool use and Coronavirus. So, have you been wondering if it safe to get back into the pool again since the outbreak of Coivd-19? A study recently released might help you feel more comfortable about getting back in the water. A new unpublished study out of the Imperial College London commissioned by Swim England working alongside Water Babies and the Royal Life Saving Society UK (RLSS UK) has suggested that chlorinated pools can neutralise virus particles in as little as 30 seconds. What we know is that the Covid-19 is not waterborne. Sudeb Dalai, M.D., Ph.D., an infectious disease physician within Stanford University's School of Medicine and officials at the Centres for Disease Control and Prevention have confirmed that SARS-CoV-2 (the virus behind COVID-19 spread) is unlikely to spread in pools, due to chlorine or bromine treatments used in water maintenance. The study into swimming pool water was conducted by leading virologist and expert in respiratory viruses, Professor Wendy Barclay, together with research associate Dr Jonathan Brown and research technician Maya Moshe from Imperial College London and project managed by Alex Blackwell, head of pools and facilities from Water Babies. It looked at the effects of swimming pool water on the virus that causes Covid-19 (SARS-CoV-2), to assess the amount of time and contact needed to inactivate the virus in varying chlorine and pH levels. The research established that 1.5mg per litre of free chlorine with a pH between 7-7.2 reduced the infectivity of the virus by more than 1000 fold within 30 seconds. Additional testing of different free chlorine and pH ranges confirmed that chlorine in swimming pool water was more effective with a lower pH – which is in line with current guidance for swimming pool operation. Exert taken from swimming.org Ultraviolet disinfection can be used to amplify the disinfection efficacy considerably against other viruses and pathogens just like the way in which the water is treated in the swimming pools at Northern Arena, Silverdale. Ultraviolet light can destroy the DNA of viruses, bacteria, and fungi, including coronaviruses. Standard disinfectants are effective against SARS-CoV-2 but as an extra level of protection, ultraviolet light can be used to disinfect pool water after the chemical disinfection process is completed. In general terms, the virus doesn’t live in water, but what can we do to make us safer? The finding in this research suggests the risk of transmission from swimming pool water is low and adds to the evidence that swimming pools can be safe and secure environments. So, we can worry less about coronavirus spreading through water and turn our focus to around the pool instead. Indoors, in the pool hall the pool air circulation system is designed to remove the air above the surface in turn lift Chlorine particles into the air, which should also assist in removing any viruses floating in the air poolside. "Chlorine actually is a disinfectant, so the only risk is going to be close contact with someone” Bill Miller, M.D., infectious disease expert and Senior Associate Dean of Research and Professor of Epidemiology at Ohio State University. There are few no-risk activities during the Covid-19 pandemic, so we encourage you to follow the guidance of the NZ Ministry of Health to exercise caution and mitigate the risks like ensuring you do not share equipment such as goggles and snorkels, practising proper physical distancing, good hygiene and stay home if you feel unwell. The use of masks is encouraged especially for common areas such as bathrooms, change rooms and other indoor settings, but we stress not to use face masks in the pool, which would make it hard to breathe in the water. Although access to the Northern Arena swimming pools has been restricted during lockdown periods, swimming pools are one of the safest environments to be in and it is accepted that current water treatment methods used, inactivate viruses such as Covid-19. Northern Arena #changinglives

24/01/22 A scientist working at the forefront of COVID-19 research has identified how exercise can help people survive the deadly disease. Forget dark chocolate and kale, there’s a new antioxidant we all need to know about it. It’s called extracellular superoxide dismutase (EcSOD), an antioxidant that’s released in the body during exercise. The potent EcSOD antioxidant is known to help prevent disease by hunting down harmful free radicals. Its production happens naturally within our muscles and then it is circulated throughout the body where it binds to vital organs. When we exercise, EcSOD production is amplified. The reason this antioxidant is suddenly under the spotlight is because of its link to surviving COVID-19. Professor Zhen Yan at the University of Virginia has spent recent months completing an in-depth review into why COVID-19 suffering affects some more than others. His findings "strongly support” the possibility that higher levels of EcSOD in the body can prevent, or at least reduce, the severity of acute respiratory distress syndrome (ARDS) – one of the worst possible outcomes of COVID-19. ARDS has been identified as a major cause of death amongst COVID-19 patients. We know from previous research that approximately 45 percent of those who develop severe ARDS will die. According to the federal Centers for Disease Control and Prevention, between 20 and 42 percent of COVID-19 patients in hospital will develop ARDS. Between 67 and 85 percent of those in intensive care will suffer from ARDS. If cardiovascular exercise promotes the production of EcSOD, this potentially has a knock-on effect which will decrease the risk of ARDS. And even just a single session of exercise could make a difference. Research shows that cardiovascular exercise drives the highest immediate spikes in EcSOD production, but improving muscle mass through strength training can also lead to increases. With this in mind, Yan urges everyone to find ways to exercise. “We often say that exercise is medicine. EcSOD sets a perfect example that we can learn from the biological process of exercise to advance medicine,” Yan said. “While we strive to learn more about the mysteries of the superb benefits of regular exercise, we don’t have to wait until we know everything before starting to take advantage of this benefit.” Interestingly, Yan’s review has also addressed the use of EcSOD for treating COVID-19. Scientists are now exploring how enhanced EcSOD can be redistributed to lung tissue as a preventative and therapeutic measure to reduce the risk and severity of ARDS. And it’s not just COVID-19 sufferers who could benefit. Early research indicates that chronic kidney disease could be treated with increased EcSOD production and it could also help prevent multi-organ dysfunction syndrome. By Emma Hogan This piece originally appeared on LesMills.com #changinglives

23/01/22 From midnight tonight we will be moving to a RED light in the NZ Covid-19 protection framework. As always your health and safety is paramount whilst using the gym.  The good news is that we are still able to remain open with just a few small changes from ORANGE. Cycle studio capacity is slightly reduced - but we still have over 30 cycle classes each week to help you get your riding fix. Mask use is encouraged where possible, but do not need to be worn whilst exercising. Training outside - the Yard space is available to use outside of class times, if you prefer this option. Please use the booking system even if there is space in a class as this is a massive help with contract tracing (should we need to). COVID-19, scientist urges people to exercise As always, we will continue to keep you updated on any changes to the situation as soon as possible. Please know that all of these health and safety procedures are in guidance to keep you safe to train! Please be patient and kind to your fellow gym family. _ The Team at Northern Arena #changinglives

23/01/22 From midnight tonight we will be moving to a RED light in the NZ Covid-19 protection framework. As always, your health and safety is paramount whilst using the swim school.  The good news is that we are still able to remain open and have implemented our RED-light procedures. We kindly ask you to: Please use the sanitisers provided before entering the facility. A vaccine certificate is required to enter the facility. (Please ask at reception for your handy vaccine pass stickers). Please ensure you scan in using the QR codes and Northern Arena swipe tag when you enter the facility for lessons. 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. There is a separate entrance available for the 8-lane pool. 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

New Years Revolution Read it ... Ever Wanted to be a Group Fitness Instructor? Find our more ... Swim & Aqua Changes in 2022 Read it ... Member of the Month Nominate ... Orange Door Music Request Request it ... New Equipment Read it ... Easy Vegan Tacho's Make it ... WOD - 10-1 Ladder Do it ...

13/12/21 You can now request the music you want with Orange Door Music Request in your gym. Drawn from the world’s largest library, alongside over 22,000 high quality videos from the 1950s right through to today’s hottest hits accompanied with a full HD quality video on screen in your gym. Download the app here _ The Team at Northern Arena #changinglives