Gel Fit June 2024 – Keep Up with What's Happening in Group Fitness

News from the Bike Lab
 

Great news for our Spinners: We have three brand-new bikes arriving soon!

Get your clips ready and join our amazing cycle instructor team for a variety of classes including Cycle, RPM, The Trip, and Sprint. With so many options to choose from, you'll have plenty of opportunities to sweat, make progress, and have a blast.

See you in class!

Heated Mat Pilates is Coming to GESAC
 

We are excited to announce the launch of Heated Mat Pilates at GESAC!

Join us every Thursday at 7 PM in our Mind Body Studio, with classes led by the talented Sofya.

Heated Mat Pilates is a challenging full-body workout designed to strengthen muscles using Pilates principles. As the name suggests, it is taught in a hot space, and it's going to make you sweat—a lot.

We would love for you to come and give it a try. Let us know what you think! Booking is available through the members' booking portal.

See you on the Heated mat!

Bookings are OPEN for our International Day of Yoga Classes
 

Celebrate International Day of Yoga with us at GESAC on Friday 21 June and enjoy a special lineup of yoga classes.

The classes will be held in GESAC Studio 2 (the Mind Body Studio). Bookings are essential - click on the class below to secure your spot. 

8.30am - Flow Yoga (click to book)

10.40am - Flow Yoga (click to book)

12pm - Parents and Bubs Yoga (FREE for non-members as part of our Active Communities program. Click to book)

7pm - Meditation with Sound Healing (click to book)

Introducing Jayne - Get to know our Group Fitness Instructors
 

Hi, I’m Jayne!

I’ve been working at GESAC & Caulfield Recreation Centre for a year and a half. I teach Yoga, Yin, Meditation, Mat Pilates & the ancient art of slowing down - Qi Gong.   I love teaching at GESAC / CRC and interacting with all the people in the community who come to my classes.  When I’m not in class I can often be found at GESAC sneaking in a couple of quick rounds on the Technogym circuit, I’m a big fan.

I’ve been involved in exercise & health for many years, my first degree was in exercise science- a great base for implementing and recommending all types of exercise. I’ve been teaching Yoga for nearly 10 years as I’m passionate about helping people increase their vitality, learn to slow down a touch and live their best life.

I fell in love with yoga and its benefits many years ago and took a deep dive into my Yoga teaching journey through teacher training immersions and mentorship with wise Yoga Masters in Singapore, Nepal, the United States, India & Perth.  I love to share a little bit of their ancient Yoga philosophy in my classes.

On weekends and my time out, when I’m not following my kids around their weekend footy games I like to get out in nature hiking on multi-day trips.  I’ve been lucky to have experienced a few great hikes all around Australia, next stop Dolomites, Italy – I better start training.

I hope to see you in one of my classes soon.

8 Ways to Increase Protein in Your Diet | Tips from Personal Trainer and Training Zone Instructor Jess

Protein is essential for building and repairing tissues, making enzymes and hormones, keeping you satiated, and maintaining overall health. If you're looking to boost your protein intake, here are eight healthy tips to help you get started.

The general protein intake recommendation is to start with 2gm of protein per kg of body weight spread out over your meals throughout the day (unless a doctor has advised you otherwise).

1. Start Your Day with a Protein-Rich Breakfast

- Eggs: Scrambled, boiled, poached, or made into an omelette.

-Greek Yogurt or Protein yoghurt: Top with nuts, seeds, or fresh fruit.

- Protein Smoothie: Blend Greek yogurt or protein powder with your favourite fruits and a handful of spinach.

2. Incorporate Lean Meats & Fish

-Chicken Breast: Grill, bake, or stir-fry.

- Turkey: Use in sandwiches, salads, or as ground meat for various dishes.

- Lean Beef: Opt for cuts like eye fillet, sirloin or tenderloin.

-Triple smoked ham/ prosciutto/ shaved turkey breast

- White fish (the less oily, the less calorie-dense)

3. Use Protein Supplements

Consider incorporating protein supplements if needed:

- Protein Powder: Add to smoothies, oatmeal, or baking recipes.

- Protein Bars: Choose ones with high protein and low sugar content.

4. Include high protein Dairy

Dairy products and fortified alternatives can boost your protein intake:

- Greek Yogurt or Protein Yoghurt: Higher in protein than regular yogurt.

- Cottage Cheese: Use as a snack or in recipes such as protein pancakes or muffins.

5. Egg whites

- Add extra egg whites to your eggs or to frittatas, or stir onto your oats after cooking them for extra volume

6. Tofu, Seitan, Tempeh or TPV

- Replace your meat with one of the above in stir-frys, curries, pasta dishes

7. Nutritional Yeast

- Use instead of cheese on eggs or bolognaise

8. Beans & Lentils

-Use beans and lentils in salads and curries (note: these will also be high in carbohydrates)

Increasing your protein intake doesn’t have to be complicated. By making small, intentional changes to your meals and snacks, you can easily boost your protein intake and support your overall health and wellness. Remember to balance your diet with a variety of protein sources to ensure you’re getting a wide range of nutrients.