Get faster, fitter, and stronger at the pool by improving your freestyle kicking technique with this Speedo Fit video. Published by Speedo International © #Swimming #Freestyle

Get faster, fitter, and stronger at the pool by improving your freestyle stroke technique with this Speedo Fit video. Published by Speedo International © #Swimming #Freestyle

To reach a destination, we have to journey through a specific route. Similarly, we need to follow a certain route to reach our goal. Setting a goal thus provides us with a guide map to reach the final destination. Setting a goal prevents us from wand­ering about and ascertains which direction we should go and what we should do. Prioritise What Is Important Focus only on the significant things. The moment we get clear about what we want to accomplish in life, it becomes easier to prioritise the right things. Lucidity In Making Decisions Once we are all set about what our goals are, going about it already gets easier. Lets You Take Charge Of Your Future. Having a fixed aim is the preliminary requirement of building a firm future. Wandering about life without having a plan would never contribute to a successful future. Keeps You Motivated Setting a goal keeps us motivated to achieve them. Every time we think of the accomplishment, we would make it pump us up to work towards it. Yields Accountability Setting goals ensure accountability. Emotional attachment to our goals makes us accountable to ourselves for our actions in daily life. Ushers Personal Satisfaction Every baby step we take towards reaching our goals is progress. Realization of this progress develops a sense of self-efficacy and self-reliance, leading to our personal satisfaction. Goal setting is key to staying on track and achieving your goals. Make sure your goals are S.M.A.R.T. Specific Measurable Achievable Realistic Timebound ​ We recommend starting off by setting a goal that will help you form a habit. For example “I want to get up early three times per week and work out for 30 minutes, and during the weekend I’ll go for a walk” What If you skip a workout? Don’t worry about it! There’s no need to make up the time by fitting in an additional workout. The most important thing is to get back into the flow and keep enjoying yourself. ​ Is weight loss a good goal? It’s more important to track how you feel than what the scales say. Healthy habits happen when you feel good physically and emotionally. If you like to weigh yourself, do it once a week, at the same time of the day. But be aware that there are lots of factors that influence body weight and scales aren’t the best indicator of success. Download Our Goal Planner Here #gym #goals #SMART #gettingstarted

Take control of your workouts by planning a fun schedule that you enjoy. ​ Schedule your workouts in one week blocks, the same way you would an important meeting. The best time to do a workout is whenever is best for you - this will help you be consistent. ​ Now have a go at designing your own plan. It's a great idea to print this page and use it to tick off your progress - It will help you stay on track Download Our Activity Planner Here #gym #goals #planning #gettingstarted

1. Create a weekly plan Look through your schedule for the week ahead and plan out where you can fit your workouts in, and how long you will have to train in each session. Map out when and what you will aim to attend for your strength and cardio training- remember to include adequate time for rest between your workouts. Tick them off as you complete them to mark the achievement. 2. No effort, no result. Progress, not perfection. No sweet without Sweat It's normal to be a little sore when you get going, you may be working muscles you haven’t worked in a long time and moving your body in new ways. If your muscles are feeling sore, a light workout and some movement will often help! 3. Focus on frequency over intensity It’s important to get balance in your training. Include strength for muscle building (this helps to burn fat and raise your metabolism), and cardio for fitness (this helps with heart health). Ideally 2:1 strength to cardio. Focus on quality in your sessions rather than duration: a good way to start is with little and often, rather than long workouts that leaving you feeling fatigued for days. Consistency is key, to create change your body needs to be challenged consistently. 4. Train in a team Whether it's a Functional small group training class or working out with a friend. Research shows that training in a group is the most effective way to train, and it's a lot more fun. 5. Stretch Stretching feels great and can help you maintain and improve mobility. Take 5 minutes out of your day to perform some stretches to help relieve tension and improve flexibility. #tips #tricks #HealthandFitness

The following updates have been made on your online dashboard to improve your experience and make things easier. We are still working on heaps more so watch this space... Your Membership You can now view more details about your membership on your dashboard including any freeze dates and view the most up to date terms and conditions. To navigate to this simply click the green membership tile and select more details.

Warm up on these rainy nights with this Recipe originally appeared on delicious.com.au INGREDIENTS 1.5kg cauliflower, cut into florets 2 large white potatoes, peeled, chopped 1 tsp fennel seeds 1/4 cup extra virgin olive oil, plus extra to drizzle 1 large brown onion, chopped 4 garlic cloves, chopped 2 tsp fresh thyme leaves, plus extra to serve 3 tsp vegetable stock powder 300ml light cream for cooking 1/3 cup grated tasty cheese 1/3 cup grated parmesan Pepitas, to serve Toasted crusty bread, to serve METHOD Step 1 Preheat oven to 220C/200C fan-forced. Place cauliflower, potato and fennel seeds in a roasting pan. Drizzle with 2 tablespoons of the oil. Toss to combine. Roast for 25 minutes or until vegetables are tender. Reserve 1 cup roasted cauliflower. Step 2 Heat remaining oil in a large saucepan over medium-high heat. Add onion, garlic and thyme. Cook, stirring, for 5 minutes or until onion softens. Add stock powder and 3 cups water. Bring to a simmer. Add roasted vegetables and cream. Bring to a simmer. Remove from heat. Stand for 5 minutes. Step 3 Using a stick blender, blend soup until smooth. Return to medium-low heat. Add cheeses. Stir until smooth. Step 4 Top soup with extra thyme, pepitas, extra oil and reserved cauliflower. Serve with bread.

Recipe originally appeared on delicious.com.au INGREDIENTS 8 large tiger prawns, deveined, butterflied 2 x 200g tuna steaks 2 calamari tubes, cleaned, scored, cut into bite-sized pieces 2 tbs extra virgin olive oil Red vein sorrel and dill sprigs to serve LEMON, OLIVE AND PARSLEY DRESSING ½ cup (75g) pitted kalamata olives, chopped ¼ cup (30g) chopped walnuts ¼ cup (60ml) extra virgin olive oil ½ bunch flat-leaf parsley, leaves picked and chopped 1 garlic clove, crushed Finely grated zest and juice of 1 lemon, plus extra slices to serve METHOD For the lemon, olive and parsley dressing, mix all ingredients together in a bowl and season. Heat barbecue or grill pan over high heat. Brush the seafood with olive oil and season. Place on barbecue or grill and cook for 1-2 minutes on each side or until cooked to your liking. Cut tuna into 2cm-thick slices. Arrange seafood on a platter. Drizzle with dressing, scatter with red vein sorrel and dill, and serve with lemon slices.

One of our members who recently participated in the Pan Pacific Masters Games at the Gold Coast, Australia, returned with a remarkable collection of 3 gold, 2 silver and 1 bronze medals. Competing in the 80–84-year-old women’s swimming competition, our member, who wishes to remain anonymous, medaled in the 50m and 100m events for freestyle, breaststroke and backstroke. Over 13,500 participants from 25 different countries competed in various events in the 42 different individual and team sports. Our member was amazed at the degree of personal competitiveness, even in the older age groups, including a 95-year-old woman completing in the 400m freestyle. However, perhaps even more important than the challenge of competing was the enjoyment of mixing and meeting others of a variety of age groups and with the same interests. Our member recommends swimming to older people as a great way to help keep the body and mind healthy, and she would love to have others join her during the SwimFit sessions. She acknowledges that her success was greatly assisted by the encouragement she got from the Northern Arena staff and feels fortunate to have “such a well-run complex in our area with friendly, helpful and professional staff.” Congratulations on such a fantastic achievement from all the staff at Northern Arena. #Swimmingnz #swimming #mastersgames #panpacificgames #goldcoast #swimfit #81yearold #medals #gold #silver #bronze #backstroke #freestyle #breaststroke

Congratulations to all of the Cut 4 Cash challengers. We were blown away by the transformations that the challengers have undergone - Collectively, a total of 918.7kg of weight was lost. 804.6kg of fat disappeared, and 88.5kg of muscle was gained. The 8-week challenge of healthy eating powered by the team at Nourish App and exercise at Northern Arena gym was designed to kick old habits to the curb and make a positive change in their lives. Pre and post-challenge photos, support groups, and Evolt Body Biometric Scans were involved in helping motivation and measuring results. The participants were pushed to the max mentally and physically but gained much more than just stats and prize money. "It was so difficult choosing winners from a huge group of people who had achieved incredible results." Jo - Gym manager Northern Arena But there had to be a winner. From all the staff at Northern Arena - we are honored to have been part of this journey with you. Congratulations to the winners in every sense of the word. Sharing a prize pool of $19,000 was: Harley Patterson-King Zeynep Tonato Lyall Bailey Hayley McCollum Jared Pouwhare Staff Deb Handford Here's what some contestants said about their Cut for Cash experience. Everyone who joined should be incredibly proud of themselves, what we all achieved, and the friendships and differences we all made ourselves. We all got out of our comfort zones, sacrificed a lot and showed up when it got tough. Pushing and seeing one another pick others up when struggling made an enormous difference. Here’s to newfound health with healthy habits that I hope we all continue. The support from both trainers and competitors has been tremendous! Learning to navigate a new healthy life with bubs has been challenging but rewarding. I was struggling before, not only with my physical health but also my mental health. I was at a point where I was the heaviest I had ever been and wasn't fitting any of my clothes. I would always hide behind the camera because I felt repulsed seeing myself ! - NOW I eat healthily and mindfully, have drastically reduced my alcohol intake, have been going to the gym multiple times per week, get out of bed early, and have been in front of a camera and felt good. My clothes are fitting again or loose, and I feel much more energised. I’m delighted with my results! I’m hoping that it continues now that I’ve set this baseline and better habits! This challenge got me back up on my feet. Eating healthy, exercising and now with all the strength building. I am so grateful to the Northern Arena and Nourish team for all their support and the awesome people I met along the way!! I just wanted to say that this challenge was literally life-changing for me. I was sick of my excuses, and sadly I’m the type of person that needs a bit of structure and accountability around me, so I thrived in this setting. You guys are awesome; honestly, I already feel like I’m part of the gym community! Everyone’s been so nice! I feel better, I’m eating much better, and my family is happy and proud of me. My kids are enjoying a dad who wants to hike and play outside with them. The finish of the challenge won’t be my finish line because, for the first time in decades, I have a dream that I’m working towards again. This competition has made me realize I can do it. If I put in the hard work, the results will come. You guys have shifted my mindset; I was honestly at a point of accepting my weight and thinking it’s gone too far to get back... Now I wake up excited for the day again for the first time in a long time. Thank you to those who have shared your experiences and stories with us. #gym #cutforcash #challenge #northernarena #winner

SWIMSAFER Week November 21-27, 2022 As a swim school we are dedicated to helping families discover the joy of swimming, but swim industry experts are concerned about an increase in drownings this coming summer, as research conducted earlier this year by Swim Coaches and Teachers New Zealand (NZSCTA) revealed that 30% of parents believed their child’s swimming skills and confidence in the water were low and 66% were not confident their child could get themselves out of trouble in a water safety emergency. This year we are participating in SWIMSAFER Week (November 21-27) to encourage all New Zealand parents to get their kids into swimming lessons so they can learn life-long water safety skills. Lifesaving lessons The research revealed 48% of kids are not enrolled in swimming lessons and 23% of parents had no plans to enrol their children in swimming lessons. The impact of children not learning to swim has far reaching consequences and paints a grim picture for long-term water safety in New Zealand. There is a lot at stake if we don’t get children back learning to swim as soon as possible. The earlier you start water familiarisation the better, as the skills learned build upon each other at each stage of development. We believe every child should be taught to swim in a proper learning facility. We support families having fun and helping children outside of lessons become more confident with their swimming skills but the right foundations need to be developed with trained professionals. Spread the Word The more children learning to swim the less drownings! That is a fact. But how can you help? Apart from making sure your children are benefitting from regular swimming lessons, you can help by spreading the word about swimming being everyone’s superpower. Let your friends and family know what a vital skill it is for all children to learn. Learning to swim is a major preventative measure parents can take. If you want to help less fortunate children afford swimming lessons, we are supporting a brand new initiative - Swim it Forward. For just $20 or the cost of one swimming lesson, you will be helping those most at risk of drowning. For more information and to donate head over to the Swim It Forward give a little page #Swimming #learntoswim #swimschool #swimitforward #swimsafer

There are a whole host of reasons why you should chose to enroll your children into swimming lessons. Here are our top 5 reasons why your child should learn to swim. Water Safety. New Zealand is an island, which means we are surrounded by water. We kiwis have an affinity for the water, yet tragically New Zealand is among the worst in the developed world for its drowning statistic. We can never say you or your family are safe in around water but having the tools in your locker could make the difference between life or death. Nothing should be more important than safety! When you learn to swim. You learn to swim for life. Being able to swim opens up a whole host and range of sports like boating, kayaking, canoeing, snorkeling, going to the beach, tubing, water skiing, surfing, sailing diving and more. Your children can enjoy playing in and around lakes, rivers, pools and the sea for the rest of their life. Swimming is fun! Swimming boast countless health benefits. Swimming keeps your child's heart strong and improve their stamina. They'll get a healthy dose of lungs fitness and can help children with Asthma exercise safely. It will improve their strength by supporting muscle development and increase flexibility. Your child will get a whole body workout that will improve their balance, posture and improve sleep. One of the most powerful benefits of learning to swim is that they can help their mind relax and support good mental health. Being in water is naturally calming, while the exercise of swimming releases the feel-good chemicals in the brain known as endorphins. Exercises can also reduce the stress hormone called cortisol. It might not be the number one reason you choose swimming lessons for your child, but a natural side effect for kids who learn to swim early in life have superior visual-motor skills. Studies have shown children who began swimming early in life achieved mental and physical milestones earlier than ones who didn't. A research study through Griffith University shows positive foundations in math and language and attributes this to swimming lessons for children under 6 years of age. #Swimming #learntoswim #swimschool