Pack these healthy snacks on your way to work for a simple way to ensure you feel full and satisfied throughout the day. Dried fruit, nuts, rice cakes and more are sure to help that 3 pm pick me up. 1. Bananas Packed with fibre and vitamins, bananas keep me fuller for longer than many other water-based suits like melon. They're one of the easiest to carry too - complete with their own handy jacket. tip: when bananas age and begin to show brown spots, they are developing a sweeter taste. That's because they become higher in sugar as the fruit ripens (and why un-ripe bananas are kinda gross). For a lower-sugar option, go for the just-ripe, yellow skinned ones. 2. Dark Chocolate You might be forgiven for thinking chocolate is off the menu when it comes to being healthy, but a few squares of good-quality dark chocolate is packed with antioxidants. The darker the chocolate, the better - it contains less sugar and other ingredients like milk powders, and more of the raw cacao bean that has all the great nutrients. 3. Greek Yoghurt With plain Greek yogurt you get tons of protein (for a healthy metabolism) and very little sugar. It also means you can enjoy a bigger serve than the sugary yoghurts, if you're hungry for it. It also makes a great post-workout snack if you're not keen on protein shakes. Quick, simple, and super tasty. Add a few berries if you need it sweet. 4. Protein Balls When you need something more satisfying than fruit, but you just don't want to run to the vending machine - protein balls are your snacking saviour. I have heaps of them when I was cutting out sugary treats, to make the transition a lot easier. Look for balls that are low in sugar though. 5. Nuts My go-to snack when I'm craving a treat - the fats in nuts help to provide slow-releasing fuel so that your tummy stays crave-free for longer. They're don't cause those pesky blood sugar highs and lows either - bringing a halt to your 3pm slumps and incessant cravings. Weigh out 30g of any kind (one serve) and take with you on the go - I love almonds and cashews, but remember to mix it up to get a variety of nutrients from all nuts. You can also throw seeds in there too! Articles from: https://the-fit-foodie.com/five-healthy-snacks-satisfy-sweet-cravings/

A fast metabolism means we can burn through calories more frequently and efficiently, and when calories are burned, energy is released – More calorie burn, more energy! What more could you want? Energy is something we crave, we strive for stimulation and to feel as alive as possible, mentally and physically. To fuel our body and reap the benefits of a fast metabolism, we need to eat the right kind of foods that will sustain energy levels throughout the day. There are many amazing foods that contain beneficial nutrients for our body, but there are some in particular that when eaten, will provide a sustainable source of energy and boost the metabolism. Below is a small list of my favourite metabolism boosting foods, and why they are great for that energy kick you’re looking for. · Chilli / hot peppers Spicy foods like cayenne, jalepeno, and habanero chillis all contain a substance called capsaicin, which stimulates pain receptors in the body by increasing blood flow and the metabolic rate. This can usually be felt after consuming something really spicy, where you feel your skin becoming red and sweaty. This is the body's response to the capsaicin and the rise in metabolism (by up to 25%!). · Wholegrains Oats, brown rice, and quinoa are slow-release complex carbohydrates that provide sustainable, long-lasting energy. Our insulin levels become stabilized by these complex carbs, speeding up the metabolism and stopping any spikes or drops in energy levels. · Dark leafy greens Spinach, kale and broccoli are great to include in your diet, for many, many reasons. One being that they help to speed up your metabolism by providing a great source of calcium, vitamins C, K and A, folate, antioxidants, and dietary fibre. · Blueberries They’re packed full of goodness and antioxidants, and contain no fat, sodium or cholesterol. Antioxidants help to reduce inflammation, and the high fibre content helps to balance out blood sugar levels, providing a great metabolic rate and sustained energy. · Celery Some call it a thermogenic food, meaning the body burns it as calories to produce heat. In doing so, it is a natural metabolism booster. · Omega 3’s Fish, hemp oil, flax seed oil, nuts and seeds are all foods rich in omega 3 fatty acids, and will provide your body with a helping hand by reducing the production of leptin, a hormone that lowers your metabolism. So, less leptin, better metabolism! Article from: https://emilyskyefit.com/article/show/7062/6-foods-to-hack-your-metabolism

Exciting news, effective from Thursday 8 October we are officially back at Covid-19 Alert Level One! Here’s what you need to know about your gym: Bookings will still be required for Studio One, RPM/SPRINT, and F2 - Please ensure you still check-in at reception. All RPM/Sprint bikes will be back in the studio – so more spaces will now be available to book. BE KIND - If you need to cancel your booking, please be courteous and cancel within plenty of time before the class via your online dashboard to allow others on the waitlist an opportunity to attend. Our standard gym rules still apply: Wash your hands on entry No Towel - No Workout Please wipe down all equipment after use using the wipes provided. So great having you all back in the building and working out!! __ The Team at Northern Arena

Do you want your family to enjoy New Zealand’s open water playgrounds and all the other sports that go with it? Water sports should be fun, not a battle to keep your head above water. Ensure your family is safer in the water by building the strength, technique and confidence to swim at least 1km competently in a pool. Most Kiwis don’t realise the dangers and differences and what it takes to swim in moving water compared to swimming in a pool. Most of the drownings that occur in New Zealand involve people who are within 50m of a shoreline. How do you think you or your family would cope if you got into difficulty in open water? 1. We at Northern Arena believe that swimming 1km competently in the pool is approximately comparable to swimming 200m in moving water. However, we see lots of families for various reasons choosing to stop swimming, in our opinion, too soon. We firmly feel that swimming 1km is not a challenge, it’s necessary if you want your family to be safer in moving water. Being able to achieve 1km in the pool means that your kids will have a stronger platform and proficiency to be able to enjoy any other water sport they choose to do. We know our school age hour squad swimmers can swim 1km in the pool without stopping because we’ve put them to the test. They have the skills (for example: tumble turns, which get them used to being upside down with confidence) combined with the strength and ability to keep swimming when they might need to. 2. We strongly recommend attending a junior surf club so that your little ones can practise open water swimming in a controlled environment and grow up learning about and respecting the water. 3. We advocate that nobody is ever 100% safe in the water. Even 3 time Olympian, Dean Kent isn’t 100% safe. Anything can happen! Please stop and think about the conditions, your ability and your surroundings before you enter the water. Choose to learn to swim at Northern Arena’s award winning swim school by arming them with the skills that give them the best possible chance to survive. Unlock a 1km in a pool and make the water a playground for your children.

How to train: First, pick a race. The best way to start running and stick with it is to sign up for a race, this gives you a fixed date to keep you focused and on a regular schedule. Anyone can run any race, you just need to allow enough time to train for it. The run-walk method is a great way for new runners to get started. Contrary to what you may think, the technique doesn’t mean walking when you’re tired, it means taking a brief walk break when you’re not. Eg. Beginner: Run 10-30 seconds, then walk 1-2 minutes for the duration of your run. Intermediate: Run 1-5 minutes, then walk 1-2 minutes for the duration of your run. Experienced: Run 6-8 minutes, then walk 30 sec to 1 minute for the duration of your run. Taking these breaks gives the muscles regular recovery time during a long run. Training plan- here is the basic formula for a great training plan. · Train three days a week · Run or run/walk for 20-30 minutes, two days a week · Take a longer run - 40 minutes to an hour on the weekend · Run at a conversational pace · Consider taking regular walk breaks · Gradually increase the distance of your long run to meet your race goal length Pick your gear: Choose a shoe- try on four or five running shoes, jog around the store and pick the pair that feel the most comfortable. The most important feature of a running shoe is comfort. Socks- picking the right socks is just as important as the right shoe. You want a breathable, snug sock that’s not suffocating. Choose your playlist- many people like upbeat music to accompany them on a run. Create a good playlist that you know will motivate you to keep going and forget the pains of running. GPS- every runner needs a device to time and track their run. Whether you use your phone or an apple watch or something similar, pick something that works for you. You want to be able to time your run/walk intervals and track how far and fast you are running so you can see your progress. Fuel your body: What to eat- you want to have a snack before and after you go for a run. Eating half a sandwich before and after is a good option. When to eat- plan to eat one hour before your run to boost energy without upsetting your stomach. You then want to eat within 15 minutes of finishing your run to help the body re-synthesize muscle glycogen and recover more quickly. Water- hydration is a big concern for new runners, sipping on water when you are thirsty is enough. You can drink too much water, so don’t gulp down bottles of water before a run, thinking it will prevent you from getting thirsty. Drink when you need to, and don’t overdo it. Running to lose weight: Avoid runners weight gain- running burns calories which means your body will be hungry and you may begin eating more than usual. To avoid the “new runners” weight gain, try a shorter workout that will still get you in shape, burn some calories but it wont leave you starving for more food. If you eat a balanced diet and try to maintain your calorie intake you may lose weight as you become more fit. Prevent injury: Stretching- dynamic stretching, which warms your muscles through repeated movements, are an ideal warm up pre-run. This could include squats, lunges, star jumps or running on the spot. https://www.nytimes.com/guides/well/how-to-start-running

Your health and safety is paramount whilst using the gym.  The following explains what this means to you and your gym, and what we are doing to keep you safe: We have the ability to contact trace and know who is in our facility at any time when you scan your membership card on arrival. - Please ensure you can scan-in. We also have Government QR codes available to scan on entry. Please note, the gym is considered a business, not a social gathering therefore Group Fitness class sizes have been changed in accordance with government guidelines and social distancing. Group fitness classes (with the exception of Aquafit, Swimfit and gym floor) must be booked via our online booking system. Click here if you haven’t activated your online account. Please respect government guidelines in regard to social distancing in the facility. Where possible please limit the use of the gym change rooms to the use of the toilets and handwashing. We encourage you to shower and change at home. Hallway markings for entry and exit. In peak times the mezzanine floor space may be closed for Personal Trainer’s use only. A visible cleaning schedule and additional cleaning of equipment remain in place. We kindly ask you to wash your hands before entering the gym. Please – No sweat towel, no workout. Please wipe down your equipment after use with the wipes provided. If you have compromised immunity or feeling unwell, we kindly ask you to stay at home. Face masks are welcomed if you feel more comfortable wearing one. 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 as we navigate our way through this time. -The Team at Northern Arena

Your health and safety whilst using the swim school is our number 1 priority. Whilst we operate at Level 2 and 2.5 we kindly remind you of the following. 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 ensure you scan in when you enter the facility for lessons. In addition, the government QR code will be available at several locations within Northern Arena for you to scan. Please use the sanitisers provided before entering the facility or at one of the alternative wash stations. 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 follow directional arrows throughout the facility, respect the marked seating distances and other people’s space in and around the facility. Face masks are welcomed if you feel more comfortable wearing one. If you feel unwell please stay at home. We will continue to keep you updated on any changes to the situation as soon as possible. Thank you for understanding and if you have any questions, please do not hesitate to reply to the email us at info@northernarena.co.nz. Stay safe. Be kind The Team at Northern Arena

We want to ensure your health and safety whilst using the swim school is our number 1 priority. We are ready for level 2 first day back in lessons on Monday 31 August 2020 (unless you have already specified an extended suspension) following government guidelines. Please login to double-check your swim lesson time and date. Your swimming lessons have been put on a free suspension during level 3 lockdown and will come off hold once level 2 commences on 31/08/20. If you wish to extend this suspension please email reception on info@northernarena.co.nz. We have implemented our level 2 procedures including: The government QR code will be available at several locations within Northern Arena for you to scan. Use the sanitisers provided before entering the facility or at one of the alternative wash stations. With our swipe system we have the ability to know who and when everyone is in the facility, therefore, we can contact trace if required - Please ensure you scan in 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. Follow directional arrows throughout the facility. We have marked seating distances. There are fewer seats in the café. Please respect other people’s space in and around the facility. The facility has undergone a deep clean of all surfaces and equipment. Additional cleaning remains in place. Where possible use the contactless entry and designated exit point. If you have compromised immunity or as a caregiver, you are aged 70 plus we encourage you to consider your health and safety at this time. Should you prefer private lessons we can accommodate these at quieter times. Please contact reception for further information. We will continue to keep you updated on any changes to the situation as soon as possible. Thank you for understanding. If you have any questions, please do not hesitate to reply to the email us at info@northernarena.co.nz. As you can appreciate, our inquiry volume is higher than usual at this time, so there may be some delay in responding. _ The Team at Northern Arena

Thank you for your dedication and commitment to the cause. Today we heard the great news that we will be moving to alert Level 2 on Monday 31 August 2020. Just like when we returned last time, your health and safety is paramount whilst using the gym.  The following explains what this means to you and your gym, and what we are doing to keep you safe: We will be opening our doors again at 05:00 on 31/08/20. Your membership will come off suspension and be active on 31/08/20 (unless otherwise specified before entering Level 3). We have the ability to contact trace and know who is in our facility at any time when you scan your membership card on arrival. - Please ensure you can scan-in. We also have Government QR codes available to scan on entry. Group Fitness class sizes have been changed in accordance with government guidelines. Your Group Fitness Timetable will be “Live” and available for you to book now! Group fitness classes (with the exception of Aquafit, Swimfit and gym floor) must be booked via our online booking system. Click here if you haven’t activated your online account. Please respect government guidelines in regard to social distancing in the facility. Where possible please limit the use of the gym change rooms to the use of the toilets and handwashing. We encourage you to shower and change at home. Hallway markings for entry and exit. In peak times the mezzanine floor space may be closed for Personal Trainer’s use only. The facility has undergone a deep clean of all surfaces and equipment since closing. A visible cleaning schedule and additional cleaning of equipment remain in place. We kindly ask you to wash your hands before entering the gym. Please – No sweat towel, no workout. Please wipe down your equipment after use with the wipes provided. If you have compromised immunity or feeling unwell, we kindly ask you to stay at home. Now we are reopening we will be reducing our online activity on our private Facebook group in order to concentrate on providing safer exercise within the facility. Thank you for all your participation and encouragement over this time, it certainly has made the difference for us to keep going for you. 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 as we navigate our way through this time. We cant wait to see you back and training at Northern Arena. _ The Team at Northern Arena

The August direct debit for your gym account will still be processed on the 22nd of this month. This may not be your usual payment amount as your account will not be charged for the days that we are closed in Level 3 lockdown. If government guidelines change and we are unable to reopen as expected on 27 August, all monies paid will be used as a credit to your account and will be available to be used when we re-open. Please note: If you already have an extended hold prior to this COVID lockdown, you will stay on hold as request and you will not be charged. Stay safe. Be kind _ The Team at Northern Arena

We plan on being back to lessons as advised by the Government at Alert Level 2 which will be Thursday 27 August. Account Credit As with the last lockdown, we will be crediting your swim school account for those lessons that you’ve missed due to the Level 3 lockdown. Credit will vary depending on the number of lessons you were scheduled to have from August 12 to August 21. Please note that credit will be used by either your next DD autopayment or will be subtracted from your next term booking for Quarter 4. If you pay via Direct Debit (DD) On the 22 August, your next dd payment will come out. This payment covers the period of 27 August – 21 September. This may not be your usual payment amount as your account will not be charged for the days that we are closed in Level 3 lockdown and credit may be applied. If government guidelines change and we are unable to reopen as expected on 27 August, all monies paid will be used as a credit to your account and will be available to be used when we re-open. Further Suspension If you wish to suspend your lessons for free until the next direct debit (September 22), please click here below to let us know so we can process your request. This must be submitted prior to 19 August in order to be processed. Summary Your account will be credited based on the number of lessons you have missed from August 12 to August 21. DD payers: Your next DD payment will come out on August 22 and include charges from August 27 – September 21. If the dates change, we will adjust your account accordingly. If you wish to suspend from August 27, please have this back to us by 19 August. Alert Level 2 During Alert Level 2, we ask that one parent/caregiver only are to attend the children’s lessons with no additional spectators where possible. We will have our wash stations and other protocols back in action. We also have the government Covid-19 Tracer QR code displayed at the front door for you to register your visit. Stay safe. Be kind. _ The Team at Northern Arena

Exercise is a double edged sword; it can make your muscles physically tired, but it actually gives you more energy. Exercise gets your circulation going by increasing your blood flow this means that your heart is pumping oxygen to your brain, muscles, and tissues faster. It also promotes the release of neurotransmitters like dopamine, serotonin and natural feel-good hormones (endorphins) that will make you feel better and more energized. Even moderate exercise can improve your energy levels! So, when you feel too tired, the solution can be to actually exercise: · Begin with low to moderate intensity exercise. Try walking, biking or yoga. Over time, gradually build up the pace and length into more moderate or high-intensity exercise, that way you won’t exhaust yourself and you’ll be less likely to incur and injury. · Exercising with a friend can motivate you to keep your commitment to exercise even when you are tired. · Start the day with exercise, it may help to work out first thing in the morning before your day gets away from you. Can you wake up 30 minutes earlier or go into work 30 minutes later? You’ll feel pumped up afterward, and less fatigued during the day. · Not a morning person? No problem, experiment with exercising at different times of the day to find what suits you best. Extend your lunch break in the middle of the day or exercise after work, it might sound exhausting, but it will actually calm and invigorate you. · Exercise will help you to sleep more soundly at night. Exercise, cannot make up for either not enough or poor quality sleep, so assess your sleeping habits. Sleep apnoea and other sleep disorders can disrupt your sleep, leaving you tired. Talk with your doctor if you feel your sleep is compromised. · Drink plenty of water. · Show your mind who is boss. You won’t always have bundles of energy when you go to exercise but that doesn’t matter. The only thing that counts is doing it. If you’re not accustomed to working out, you will initially find it tiring. Things will get better though. Regular physical activity promotes energy and will, over time, result in you having far more energy than you did when you were inactive.