INGREDIENTS For The Burgers: 500g organic ground lamb 1 large yellow onion, finely minced (I pulse mine in the food processor several times) 2 tsp turmeric 1 tsp cumin 1/2 tsp cinnamon 1/2 tsp sea salt 1/4 tsp black pepper 1 egg, lightly beaten 2 T chopped parsley 5 gluten-free hamburger buns For the Mint-Yogurt Sauce: juice, 1/2 lemon 2 T fresh mint, chopped 1/2 cup greek yogurt 1 garlic clove, minced 1/2 tsp sea salt INSTRUCTIONS Make the Mint-Yogurt Sauce first by combining all ingredients and setting aside to let flavours meld. In a large bowl combine all ingredients for the burgers and using your hands mix until well-combined. Form lamb meat into 5 patties. Heat up a grill over med-high heat (alternatively you can cook in a pan or grill pan) and cook for 4-6 minutes on each side. Place each patty on a bun and top with a dollop of yogurt sauce and any additional toppings. Serve warm with a side salad thehealthymaven.com #HealthyEating #Recipe #HealthandFitness

- DR LIBBY WEAVER Physical exercise is good for us right? Of course! Movement is an integral part of any healthy lifestyle and we would benefit from including more incidental exercise in our daily routine if we don’t do so already. However, exercise, depending on its intensity, can sometimes put additional pressure on the body and in certain circumstances it can do more harm than good. Exercise is supposed to energise us. If you feel energised and uplifted at the end of an exercise session then by all means keep going with it! But many people over-exercise—either for too long or at too high an intensity. In the long-term, strenuous, high intensity exercise can not only exhaust our energy supply but can also impact our immune system, leaving us feeling totally run down. Couple this intense exercise with our often-frantic modern lifestyle and we can be left feeling tired but wired. That’s because too much high intensity exercise not only creates more free radicals, it can trigger our stress response. The adrenal glands are part of the endocrine system, and they sit just on top of the kidneys. They produce an array of hormones (chemical messengers), which include our stress hormones, adrenaline and cortisol, sex hormones such as progesterone, hormones that help control blood pressure, fluid balance and salt retention in the body, just to name a few. When it comes to our vitality, they pack a major punch in helping to create this. Initially during a short-term stress response such as intense exercise, the adrenals release cortisol and adrenaline which acts to increase the heart rate, blood pressure and blood sugar levels, the nervous system response known as “fight or flight”. When this short-term stress becomes long-term (from intensive exercise or even stress from chronic illness, work, relationships or other worries) the adrenal glands may no longer be able to cope and hormone levels can drop. The “fight or flight” response that historically protected us from predators, was not designed to protect us from this constant low-grade stress we are often experiencing in today’s world. Symptoms such as low libido, sex hormone imbalances, compromised immunity, fatigue (even after 8 hours sleep), sugar cravings, weight plateau or weight gain and the inability to concentrate become evident. Sometimes people’s hair starts falling out. More so than ever, it is essential to listen to your body. Choose your movement options wisely, not out of guilt or for calorie expenditure. A walk on the beach with a close friend or a stroll through a park taking notice of the sights, smells and sounds. You might find that embracing a breath-focused yoga practice is more energising for you at the moment. Adaptogenic and adrenal herbs can also be wonderfully supportive and provide much needed nourishment. Herbs such as Withania, Rhodiola and Licorice can help to support the adrenal glands and modulate the immune system. Vitamin C, B vitamins and magnesium are also essential for optimal adrenal gland function and more are often required with periods of prolonged stress or to help combat the effects of intense exercise. If this resonates for you I would encourage you to speak to a health professional, as there may much you can do, or new ways to move for you to learn about so you can support yourself to feel better again. #HealthandFitness

Complete all exercises for 21-18-15-12-9-6-3 Reps Chest to Floor Burpees Hand Release Push Ups Squat Jumps Full Sit Ups Jump Lunges (each side) Plus: 50 Mountain Climbers 400m Run #Lunge #Cardio #Burpee #Workout

By Eleanor Ozich Combine the following ingredients in a bowl: 1 cup nut butter (I used homemade almond) 1/2 cup coconut or rapadura sugar & 1 egg. Mix until well combined. Fold in 1/2 cup chopped good quality dark chocolate. Using damp hands, roll on to small balls and place 2-3 cm apart on a baking tray lined with baking paper. Press down gently with a fork. Bake at 180 C for 6-7 minutes. Makes 10 cookies. Enjoy! #HealthyEating #Recipe

- DR LIBBY WEAVER From the soil, health and beauty are born. The soil contains minerals, such as calcium and magnesium, which we need to live. But we can’t eat the soil, so we need a medium that is able to supply us with the Earth’s nutrients. The middlemen are plants, as they absorb nutrients from the soil and make them available to us as food. However, if the soil is deficient in nutrients, then those nutrients are not in the food. So the quality of the soil where our food is grown plays an enormous role in our health and therefore the clarity and health of our skin. You have probably noticed that certain nutrients appear in skincare products for topical application. I am a fan of supplying all of the cells inside the body with those nutrients so that they can be distributed where they need to go, including to nourishing your skin. Here are some of the top nutrients for clear, luminous skin: Zinc This essential mineral is critical for wound healing—whether that’s a cut on your finger or the aftermath of a pimple. Zinc is necessary for the skin involved in these traumas to heal, and it helps prevent scar formation. It acts in the control of the production of oil in the skin and it also helps balance some of the hormones that can be involved in driving acne. Zinc even nourishes the scalp, helping to maintain the integrity and strength of hair. Many soils in the world are now zinc-deficient so many people today are deficient in this vital mineral. Boost your zinc food intake with oysters from clean waters, red meat, eggs, pumpkin seeds and sunflower seeds or you may like to take a supplement. Vitamin C This superstar nutrient is highly effective at reducing free radical damage, such as that caused by overexposure to the sun or pollution. Free radicals consume collagen and elastic, promoting wrinkles and other signs of premature ageing. Vitamin C is also involved in the production of collagen, the elastic tissue that is found in the skin, ligaments, tendons, cartilage and blood vessels. Foods high in vitamin C include berries, capsicums, citrus fruits, kale, parsley and broccoli. B-Group Vitamins The various B-group vitamins are essential to skin health. Vitamin B1 (thiamine) increases blood flow to the cells and is therefore beneficial to hair and skin, vitamin B3 (niacin) and vitamin B5 (pantothenic acid) are helpful in the process of skin regeneration, and can help slow the signs of ageing skin when consumed daily via what you eat. Great energy and vitality also contribute significantly to our sparkle, and the only way we are able to get fuel out of our food is when we have optimal levels of B vitamins. Good food sources of vitamin B1 include seeds, legumes and nuts. Get vitamin B3 and B5 from meats, fish, chicken, eggs and most other protein-containing foods. Essential Fatty Acids (EFAs) Dry, inflamed skin, or skin that suffers from the frequent appearance of whiteheads or blackheads, can benefit from a radical increase of EFAs. They play a major role in skin repair, moisture content and overall flexibility. Since the body can’t produce its own EFAs they must be obtained through the diet. There are two types of EFAs—omega-3 fats and omega-6 fats. The typical Western diet is overabundant in omega-6 fatty acids (found in many processed foods, baked goods and grains) and lacking in omega-3s. Increase your omega-3s with cold water, wild-caught fish or through chia seeds, flaxseeds and walnuts. Good sources of an essential omega-6 fat include evening primrose oil and blackcurrants (seed included). Vitamin E A powerful antioxidant that can penetrate through layers of skin, assisting the body with the natural wound-healing process. Vitamin E also helps to renew skin cells, making them stronger by reducing oxidative stress. An optimal intake of vitamin E may also help reduce the appearance of wrinkles. Food sources of vitamin E include sunflower seeds, eggs, almonds and avocados. #NutitionAdvice #HealthandFitness

by Diana Archer-Mills What are little kids doing that is so important that it takes precedence over eating? I’m expecting a cure for cancer to come out of their playroom any day now. Because, possibly like your kids, my boys take it in turns to choose play over food. It happens almost every meal time. The struggle to get my young boys to the table, and keep them there, causes such intense drama someone should be filming it for a reality TV series. We could make millions. And then, once they’ve been cajoled into sitting down, and a plate of nutritious home-cooked goodness is placed before them, the sweet angels become tiny insane dictators intent on your destruction. It could go nuclear. There will most likely be executions. Sure there are many amazing ways to get your kids eating well, no tricks involved. But sometimes – some of us – need a little help. Here are a few (almost) fool proof recipes for basically tricking your children into eating superfoods with no resistance. You’re welcome to laugh maniacally over the empty plates in the sink once they’re in bed later. I do. Chocolli Pancakes 1 head of broccoli 1 banana 3 TBSP raw cacao 2 TBSP maple syrup 2C self-raising flour (I use gluten free) 3 eggs Rice/almond milk to combine Blend the broccoli to a fine pulp in the food processor, then add the other ingredients and blend to combine. Continue to add milk until the mix is smooth and pourable. Heat a couple of teaspoons of coconut oil in a pan and fry batches of pancakes until they’re crisp and golden on both sides. Serve with yoghurt, fruit, maple syrup or whatever you want, and watch your kids inhale a plate of broccoli. This will make a heap of pancakes, but leftover mixture lasts for at least a few days in the fridge. Monster Shakes Our whole family starts every day with this delicious green smoothie. It's literally the only meal we can all agree on without a fuss. 1 banana 1/2C frozen blueberries 1C spinach/kale 2C kombucha/almond milk/water 1 TBSP maple syrup 1 TBSP peanut butter or 1 TBSP raw cacao – or both! Blend until smooth, add more liquid if your kids like it thinner. You can also try adding extra superfoods like a teaspoon of spirulina, chia seeds or goji berries for extra punch. Dino Burgers I use this one to sneak extra veggies into my husband’s diet too :) 500g quality beef or lamb mince 3C any vegetables you like - zucchini, broccoli, spinach, carrots, beetroot etc. 1/2 onion 1 egg 1/2C breadcrumbs (I use gluten free) Salt to taste Burger accessories – buns, lettuce, cheese, tomatoes, sauce (whatever the spawn will eat) Blend the vegetables to a fine pulp in the food processor with the onion. Add everything else (except the accessories) and pulse to combine, or if you want the patties chunkier, mix it all together by hand. Fry patties the width and height of your bun in a hot frying pan with coconut oil until they’re cooked through, then assemble the burgers to the bosses’ specifications. Laugh maniacally while they eat. #NutitionAdvice #HealthyEating #Recipe #HealthandFitness

Complete 10 reps of each exercise adding on one exercise each time. Eg. 10 Full Sit Ups, then 10 Full Sit Ups and 10 Hand Release Push Ups, then 10 Full Sit Ups and 10 Hand Release Push Ups and 10 Jump Lunges... and so on until you have completed all exercises. Full Sit Up Hand Release Push Up Jump Lunge Squat Jump Sprints Burpees Mountain Climber Push Ups Crunch with Leg Extension 2 Step Crab Walk Chest to Floor Walkout 400m Run #Burpee #Lunge #HealthandFitness #Workout

By Eleanor Ozich I’ve been making this dish for my husband for a number of years now. It’s his absolute favourite, and if I am being honest, it’s pretty damn delicious. The chicken is rich and tender, served upon a light, herby cauliflower couscous, perfect for mopping up the sumptuous sauce. A beautiful dish, bound to give you great happiness. Serves 4 • 2 Tbsp butter • 4 garlic cloves, roughly chopped • 1 brown onion, diced • 50g pancetta or prosciutto, roughly sliced • 500g chicken breasts, cut in to cubes • a handful of fresh thyme leaves, finely chopped • 1 cup white wine • 1 cup good-quality chicken stock • 1 cup cream • juice of ½ lemon For the cauliflower couscous: • 1 cauliflower, broken into florets • a large handful of flat-leaf parsley, finely chopped • juice of 1 lemon • ¼ cup extra virgin olive oil 1. In a large frying pan over medium heat, melt the butter until sizzling. Add the garlic and onion and sauté until the onion is translucent. Add the pancetta and fry for a minute or so, until slightly crispy. 2. Add the chicken, thyme and a pinch of freshly ground black pepper, then continue to cook until the chicken is browned all over. 3. Stir in the wine, and simmer until all the liquid has evaporated. Pour in the stock, then turn down the heat to low and allow to simmer for ten minutes or so. 4. Meanwhile, prepare the cauliflower couscous. Place the cauliflower in a food processor and pulse to a rice-like consistency. Transfer to a heatproof bowl, cover with boiling water and leave to blanch for 1 minute. Drain immediately. 5. Toss the cauliflower in a bowl with the parsley, lemon juice, olive oil and a pinch of sea salt and freshly ground black pepper 6. Lastly, pour the cream into the pan and bring to a soft boil. 7. Remove from the heat, then stir the lemon juice through. Serve with the cauliflower couscous. #HealthyEating #Recipe

From 1 September, we will continue to offer the same great service for your loved ones, however, we will be introducing a few little changes to your Supervised Play Area at Northern Arena. Price Increase Due to increased running costs we want to advise you that as of 1 September the Supervised Play Area prices will be changing. 10 visit concessions will increase by $1 per session and a 20 visit concession will increase by $0.75 per session. The casual rate will remain the same. 20 visit concession $100 10 visit concession $60 Casual rate $10 per session Please note: You will still be able to buy as many concessions as you like on the current rate until end of August. Policy Change As of September 1, we will also be making a few modifications to the following policies: Cancellations must be made before 7:30am the day of your booking to avoid being charged for the session.The maximum number of children per session is: · a total of 5 children under 2 years with a maximum of 2 children under 12 months · a total of 8 children 2 -7 years old Other points of importance: We operate a supervised play area only not an Early Childhood Education Centre. We supervise play and encourage but do not educate. Children must be 3 months old to enrol and attend. There are no sleeping facilities, please bring your own pram/stroller if your child requires a nap. Please be aware that some children are not immunised. We are currently investigating implementing a waitlist and other improvments to assist us with providing an efficient booking service. We look forward to continuing to care for your children in a safe , happy environment whilst you enjoy your gym sessions.

On Saturday 27 July 2019, Northern Arena was honoured to be presented with the International Excellence Award at the Australian Swim Schools Association (ASSA) Swim Schools Excellence Awards. The International Excellence award recognises a Swim School leading the way in swimming education and is open to any International ASSA member swim school including members from the USA, Singapore, China, UK and Canada. “It’s a huge honour to win this award after being up against such strong and established Swim Schools. Last year’s winner from California, USA had been operating for 60 years and has produced numerous Olympians. So we’re absolutely thrilled” explained Swim School Director Mark Saunders who was on hand to receive the award at the event in Cairns, Australia. The outstanding features of Northern Arena’s swim school that were acknowledged include the structured staff training and health & safety induction programmes. In addition the inclusion of a disabilities programme, aquatic safety practices throughout the programme and support for the local community were other features that helped the Club secure the prestigious award. Northern Arena has excelled to become the largest swim school under one roof, in the country, with outstanding instructors, programmes and facilities. As a result of winning the Award, a number of international swim school managers are planning to visit the Silverdale facility in the near future.

By Eleanor Ozich Pumpkin soup topped with oregano, natural yoghurt and bacon crumbs. This golden and velvety pumpkin soup is wonderfully nourishing and deliciously heartwarming. The addition of roughly torn-up oregano gives a fantastic fragrant and earthy touch, and the added garlic at the end adds a lovely kick. To serve, top with thick and creamy natural yoghurt and sprinkle generously with deliciously crispy and salty bacon crumbs. Perfection. PUMPKIN SOUP TOPPED WITH OREGANO, NATURAL YOGHURT & BACON CRUMBS • 1 medium-sized pumpkin, peeled and chopped into thick pieces • 6-8 cups good quality vegetable or chicken stock • 2 Tbsp ghee, butter or extra virgin olive oil • 2 cloves garlic • Sea salt • Pepper To serve: • 6 rashers free-range bacon • 4 large Tbsp natural yoghurt* • Large handful fresh oregano, roughly chopped • Extra virgin olive oil for drizzling • Freshly ground pepper *You could also use sour cream or creme fraiche instead of natural yoghurt, or leave it out all together if you prefer. 1. Put the pumpkin pieces in a stockpot or large saucepan and cover with the stock. 2. Bring to a gentle boil, then reduce the heat and simmer for 30 minutes, or until the pumpkin is tender and the liquid has reduced slightly. 3. Leave to cool for 5 minutes, then transfer to a blender, one ladleful at a time. Add the butter, ghee or olive oil, and garlic. 4. Blend until smooth, then season to taste with sea salt and freshly ground black pepper. 5. Grill, or bake the rashers of bacon until crispy, and roughly chop in to crumb-size pieces. 6. Gently reheat soup and ladle into bowls. Top with a dollop of natural yoghurt, sour cream or creme fraiche and bacon crumbs. 7. Serve with a sprinkling of oregano, freshly ground pepper and a drizzle of extra-virgin olive oil. #HealthyEating #Recipe #HealthandFitness

- DR LIBBY WEAVER In all my years working with people on an individual level or in a group, regardless of their age, sex or current health status there is often one thing that unifies people’s health and wellness goals – energy and the desire for more. When you ask someone how he or she is these days the most common response I tend to hear is “tired, so tired”. And hence our reliance on caffeine and refined sugars or anything that gives us more energy increases. So how can we get more energy? Eat more green vegetables Eating green vegetables, particularly those with green leaves, is like eating sunshine. Green vegetables are a good source of antioxidants and contain a number of different vitamins and minerals needed for efficient intrinsic energy production. They’re also a good source of non-haem (vegetarian) iron, a critical mineral for effective oxygenation. Drink green tea Green tea is a wonderfully uplifting beverage to consume. It contains an amino acid called l-theanine which boosts energy levels but also helps to keep us calm, packed full of antioxidants it’s a health promoting alternative to coffee. Check your iron levels Iron deficiency anaemia is the most common dietary deficiency in the world. Without healthy red blood cells, your body can’t get enough oxygen; the consequence of not having sufficient oxygen in the body is constant fatigue. Ask your GP to check your iron. Incorporate muscle-building exercise Incorporate more resistance training or muscle building exercise. This helps to build lean muscle mass. More muscle means more energy-producing mitochondria in our cells – resulting in a higher metabolic rate, which assists with body fat management as well as energy production. Close open tabs Work on closing what I call “open tabs”- these are tasks, emails or jobs that haven’t been resolved. It’s as if we walk around each day with so many tabs open – like websites sitting open on your computer screen, that it’s no wonder we feel drained or flattened. Schedule tasks instead of just listing them. Explore your perception Be conscious of how your perceptions influence your mood and energy state. Write a list of what makes you feel alive and energised, and what saps your energy – your “energy vampires.” Actively work on doing more of the things that make you feel energised whilst simultaneously reducing your energy vampires. Look at the whole picture Remember how you eat, drink, move, think, breathe, believe and perceive all impact how you show up each day. Your biochemistry, the nutrients you consume, as well as your beliefs impact whether you experience energy or not. We must give our body what it needs to create the conditions inside of us that allow us to feel energised. #NutitionAdvice #HealthandFitness #HealthyEating