Handbury Centre News EDITION 11

I Term 2, 2014

An Anglican Coeducational Boarding and Day School Visit us at www.ggs.vic.edu.au

It’s nearly time….

GLOBAL CORPORATE CHALLENGE The GCC is a 12-month programme, starting May 28, that is strategically designed to boost the health & wellbeing of employees all over the word. This is the second time Geelong Grammar employees have been invited to participate in the GCC, with 4 teams taking up the challenge so far in 2014.

STARTING MAY 28 A journey of a thousand miles begins with a single step & the first challenge of this 12 month adventure is a 100 day virtual tour around the four corner of the globe. A daily target of 10,000 steps takes you through a truly unique journey of daily discovery, reward & achievement.

Keen to be involved?    

Get a team of 7 together Think about a team name Decide on a Team Captain Click on the link below to the Geelong Grammar school team registration portal & sign up your team.

https://www.gettheworldmoving.co m/portal/20194-51185/geelonggrammar-school

HURRY! JOIN IN AND RACE US TO THE FINISH LINE! Email Jasmin [email protected] for more information.

Handbury Centre for Wellbeing, Corio Campus, Geelong Grammar School, 50 Biddlecombe Avenue, Corio 3214. Tel: 03 5273 9893

Web: www.ggs.vic.edu.au/HandburyCentre

Email: [email protected]

HCW NEWSLETTER

term 2 Community Activities NEW Class!

Enrol NOW!!

Deep water running: Thursday 6:15pm– A low-impact activity that uses floatation belts in the water allowing for the body to work hard through running & swimming exercises in the water. Being in the water allows for people to push above what they may be able to do on land with no added strain or impact to the joints. (Note: must be competent in the water.)

FIT & FUNCTIONAL: Monday -6am Working with Kettlebells, Sandbells, Vicore Benches and Body Weight exercises this functional class can increase strength, core stability, mobility and flexibility to enhance your everyday life!

Cross training: Wednesday 6am This class involves high intensity strength & cardio exercises from short high intensity workouts to longer interval workouts, followed by mobility/flexibility exercises to create the all over functional athlete. This type of training is designed for EVERYONE and is the quickest way to get fit and get the body you’re after!

Butts & guts class: TUESDAY 5:30pm In this class there is not a muscle that gets underworked, this class targets often those areas that perhaps need the most attention! Working those butts (lower body) and guts (abdominal/core) integrated with burning cardio blasts. Each class is a little bit different so you (and your muscles) never really know what to expect.

PowerBar: Monday 5:15pm- A non-impact class performing exercises with barbells and dumbbells to work on muscular strength and definition. With large repetitions of movements this class is a great class to tone all the muscles in the body!

Yoga:

Monday 6:15pm developing the body, mind and soul, this

class focuses on breathing, stretching, muscular endurance & flexibility.

FitCamp: Friday 6am- A class that you never know what to expect! With outdoor and indoor training, different styles of training (Fartlek, Tabata, functional & aerobic training), this class keeps you and your body guessing. This class works on motivating and pushing people to their OWN limits (tailored for injuries)

FOR FURTHER INFORMATION OR TO BOOK, PLEASE EMAIL JASMIN WOOD [email protected]

Handbury Centre for Wellbeing, Corio Campus, Geelong Grammar School, 50 Biddlecombe Avenue, Corio 3214. Tel: 03 5273 9893 Web: www.ggs.vic.edu.au/HandburyCentre Email: [email protected]

HCW NEWSLETTER

AROUND THE HANDBURY CENTRE… The Handbury Centre was once again proud to be involved with Australia’s Biggest Morning Tea by hosting a delicious morning tea for the 5th time for GGS staff on May 22. Whilst we all enjoyed scones, fruit and other delicious treats, the focus of the morning tea was of course to raise money for the Cancer Council to allow them to continue their work in supporting those fighting cancer & to fund research to find a cure. We raised $248.05. Thank you to all who donated. Visit www.biggestmorningtea.com.au for further info

Handbury Centre Term 2 Opening Hours FITNESS CENTRE/SPORTS HALL TERM HOURS MONDAY FRIDAY 6:008:30am 8:30am3:30pm 3:30-6pm 6-8:30pm

(Students permitted between 6:30 & 7:45am) PE Classes at all times take priority Sport/Activities at all times take priority From 6:45pm students cannot access the Handbury Centre unless they are with an approved group e.g. sport teams or house/activity programs

Term 2 Pool Opening Hours MONDAY-FRIDAY 6-8am Community Lunchtime Swimming 12.45pm - 1.45pm Mon, Tue, Thu, Fri. 1.00pm - 2.00pm Wednesday AFTERNOON TIMES Monday - 3:30-6pm Wednesday- 1:45-6pm Tuesday & Thursday - 3:30-7pm Friday – 3:45–6:30pm WEEKEND TIMES Saturday- 12-5pm

SATURDAY 7:3011:30am 11:30am – 9:00pm

Sport/Activities at all times take priority

SUNDAY 12:305:30pm

Students must depart the Handbury Centre by 5pm

Sunday- 1-5pm

John Court Café Hours Mon-Fri: 3:30pm-5:30pm Saturday: 8:30am-12 Noon & 12:30pm-3:30pm Sunday: 1pm-4pm

GOT A QUERY? Contact the Handbury Centre on 5273 9893 or email [email protected] Handbury Centre for Wellbeing, Corio Campus, Geelong Grammar School, 50 Biddlecombe Avenue, Corio 3214. Tel: 03 5273 9893 Web: www.ggs.vic.edu.au/HandburyCentre Email: [email protected]

HCW NEWSLETTER

FILEX CONVENTION 2014 April 4-6 saw a delegation of Handbury Centre staff members attend the FILEX conference in Melbourne. FILEX is well known & respected amongst industry professional as the place to be to see and hear all about the latest news and trends of the fitness and health industries.

By Mick Kramer I was a member of the Handbury delegation attending the FILEX Fitness Convention. The sessions I attended, some practical, some theory, included: „BootCamp for Kids – are children the next big fitness trend‟ „New combos for old equipment‟ „Sports nutrition for everyday people‟ „Motivating older adults to become more active‟ „The physiology & psychology of weight loss‟ „Grow your business with small group training‟

By Jaz Wood After 12 lectures/workshops, 6 train rides, 3 sprints to the train home, a few missed trains & many free protein shake samples, our FILEX experience was complete. From the 12 lectures & practical workshops, the most interesting one was actually unrelated to being physically fit…Marketing! The lecture was called „How to Become a Jedi Marketer; The 15 Universal Laws of Marketing‟ and this may have been the most exciting to me because it was totally new to me or maybe it was the standing up out of our chairs shouting ‟I am a Jedi Marketer‟ that truly made the class different! Another great lecture was „Moving to Happiness‟, looking at the person as a whole being, mentally & physically. My favourite workshop was „Breathless Body: The Ultimate Calorie Burn‟ which certainly left me struggling to breathe but also gave me much knowledge & many ideas to add to my fitness tool box.

Two strong fitness trends that are important for us at Geelong Grammar School were all about our two main Handbury Centre user groups, those being the students and the staff/community adults. The session I attended that was arguably the most important was the one that presented to the small group attending the findings of „The Australian Fitness Industry Risk Management Project‟. In it we were taken through the relevant outcomes:  Develop new best practice benchmarks to improve safety in the fitness industry & reduce the risk of adverse health & injury outcomes.  Design regulation & safety practices to advance the achievement of those benchmarks  Develop training materials for industry use with the objective of increasing safety, reducing risk of injury & decreasing the prospect of adverse legal liability outcomes This will lead to an Australian Industry Manual providing the following:   

End result of research is to create an industry manual to assist the Australian Fitness Injury in better understanding & managing legal risks Published with support of Fitness Australia & Sports Medicine Australia Designed to assist fitness industry professionals & organisations to understand risk as a concept, and the underlying principles, legislation, processes & frameworks to be considered in managing risk.

Handbury Centre for Wellbeing, Corio Campus, Geelong Grammar School, 50 Biddlecombe Avenue, Corio 3214. Tel: 03 5273 9893 Web: www.ggs.vic.edu.au/HandburyCentre Email: [email protected]

HCW NEWSLETTER

POOL NEWS Getting to know HCW Lifeguards… Meet:

JEN PLuMMER

How long have you worked at the HCW? I’ve worked at the Handbury Centre for nearly 2 years

What is your role at the HCW? My role is to supervise the students, staff & community in the pool Tell us a little about yourself. I’m currently studying a bachelor degree in Nursing & Paramedicine, & I’ve just moved out of home with some uni friends. I enjoy camping & going to the beach Best thing about working at the HCW? The friendly staff, students & community

Have you tried…

DEEP WATER RUNNING

By Simone Brown

New this term is a Thursday night Deep Water Running class. Deep water running involves every major muscle group & gets the heart pumping. All you need is a buoyancy belt (here at the Handbury Centre we have bucket loads), placed around your waist. Running can either be done in a forward momentum or on the spot with the aim to maintain a vertical position & run action similar to running up a hill on land. Get the arms pumping forwards and back just like your normal running style to increase your heart rate further. Deep water running is not just for those with injuries, it‟s a great alternative to your regular workout. The average person burns 500-600 calories per hour & due to the resistance the water provides, each muscle group requires increased muscle involvement. An example Beginner Water Running Program could be on the spot running; 20sec on 80% max effort with 40sec recovery at 30% max effort (arms& legs still moving slowly). Aim for 5-6 rounds. To increase the intensity of your workout, increase work effort to 30sec with 30 sec rest, then eventually to work effort of 40sec with 20sec rest. GOOD LUCK!

ICE BATHS By Paul Stonehouse With Winter Sport underway there has been increased usage of the Ice Baths, particularly from AFL & Rugby players. Handbury Centre staff have been working with Tom Ashton & coaches to better control ice bath sessions. Whether ice baths are beneficial is a hotly debated topic however the perceived benefits include: helps to combat DOMS (delayed onset muscle soreness), help prevent microtrauma of the muscles, flush waste products from muscles such as lactic acid. Once out of the ice bath & your muscles warm up, oxygen flow is increased to rejuvenate tired muscles. Give it a go! Handbury Centre for Wellbeing, Corio Campus, Geelong Grammar School, 50 Biddlecombe Avenue, Corio 3214. Tel: 03 5273 9893 Web: www.ggs.vic.edu.au/HandburyCentre Email: [email protected]

HCW NEWSLETTER

STRENGTH & CONDITIONING NEWS

We warmly invite all GGS Parents for the first time to activities at the Handbury Centre, along with staff and community, for our Winter Fitness Programme.

Many students, staff and community members have made use of the superb facilities within the Fitness Centre during Term 1 and the first weeks of Term 2. We thank all who have taken on board our teaching and general advice. The Centre has, each morning and afternoon, been a busy place, in which people young and not so young have developed overall fitness, and the sense of wellbeing that comes from a thorough workout. We have particularly enjoyed seeing so many learn and practice the basics of safe lifting, including the Dead Lift, High Pull and the Clean, together with the Front Squat We moved equipment around Datesand Military Press. Classes/ Sessions the Centre to optimise our teaching of these important lifts, and we have continued to expand this programme in Term 2. NEW Shock Trend – Jason 7am Monday 23rd June

– Simone Rugby players trained over the last four weeks of their pre-seasonPilates in Term 1, with 6pm their coach Mr. Steve Griffiths, each Tuesday and Thursday morning. Significant fitness development evident, Deep water runningwas – Paul 7am and camaraderie developed. Tuesday 24th June

Pool Session (4-6pm)

We congratulate the Girls‟ 1st Tennis Captain, Ally Kirkwood thand her Team who trained regularly as a part of Wednesday 25 June Cross – Jaz 7am Coming into their overall preparation for each weekend‟s games, from the beginning ofTraining the summer season. the Centre after a solid on-court session with Coach Evie Dominikovic was– not Boxing Pauleasy, 7pm but improvements in Thestrength, Handbury Centre for Wellbeing at th Juneassisted each player, with this team finishing Thursday overall muscle endurance and agility seem to26have Session (4-6pm) the season in third placeSchool on theisladder; theabest result for at least 10Poolyears. Geelong Grammar offering Friday 27th June

Boot Camp – Paul 7am

In thediverse Rowingarray Programme, allto members of classes cater forofallthe Boys First, Second and Third Eights, most members of the 4th V111, and two members of the 5th V111, together with all members of Shock the Girls‟ First, Second and Third NEW Trend – Jason 7am levels fitness! Structured group Monday 30th June Eights tookof advantage of training opportunities three mornings each week, beginning way back in Pilates and – Simone August. Theiralong commitment to sessions, this, to the entire after-school programme to the6pm long end-of summer classes, with swim are holiday camp was rewarded in outstanding results in the Head of the River Regatta on 22 March, at Tuesday 1st July Spin – Paul 7am on offerand during holiday Nagambie, overthis thewinter following week in the National Championships in Sydney. Congratulations to Captains Ed Gubbins and Camilla a‟Beckett and all their crews. Wednesday 2nd July Cross Training – Jaz 7am

period.

st Thursday 3 Julybeen impressed Boxing – Paul The 1Regardless XV111 have trained with real just purpose, and we have with 7pm their commitment during of whether you are the pre-season. The introduction of a „Lower Body‟ workout day hasBoot been an important development in the Camp – Paul 7am startingofout on yourof fitness journey,The or team th pre-season a number the players. began the APS season impressively, having posted, at the Friday 4 July time of writing, two wins in the first two weeks. Pool Session (6-8am) rd

you have been training for years, there

NEW Shock Trend – Jason 7amsessions will be a session forconsider, you! We have been asked to again, the introduction of two “Girls Only” and two “Boys Only” Monday 7th July each week. Any student or staff member who has anything to offer in the way of advice Pilates – Simone 6pm or comment is welcome to email or speak with us.

Costs: $10 per group class

Tuesday 8th July

Spin – Paul 7am

In everything we do in life, long-term commitment to preparation is the basis of successful performance. As Wednesday 9th July Cross Jaz Australian 7am discount for 6and or more far as(10% overall strength powerclasses) development is concerned, in the Training words of– the Barbell th July Company, „Weights work Best‟…. It is also important to 10 consider that 3x1 hour workouts in a week equals 3 Thursday Boxing – Paul 7pm $5 per pool session hours of training. That is just 1.786% of a week. We are always keen to assist you in developing an Boot Camp Paul 7am understanding of the importance of incidental exercise and sensible food – consumption; the remaining Friday 11th July 98.214% of the week are pretty important…..!

Pool Session (6-8am)

We look forward to seeing even more students and community members continuing to develop their fitness, with the resultant benefits in feelings of general wellbeing, as well as another outstanding season of sport, throughout the remainder of this winter season.

Tom Ashton (Head of Strength and Conditioning) Ian Miller (Assistant Head) Ryan Dunoon (Strength and Conditioning Assistant) Digby Krastins (Strength and Conditioning Intern-Deakin University) Handbury Centre for Wellbeing, Corio Campus, Geelong Grammar School, 50 Biddlecombe Avenue, Corio 3214. Tel: 03 5273 9893 Web: www.ggs.vic.edu.au/HandburyCentre Email: [email protected]

HCW NEWSLETTER

We warmly invite all GGS Parents for the first time to activities at the Handbury Centre, along with staff and community, for our Winter Fitness Programme. Dates Monday 23rd June

Tuesday 24th June Wednesday 25th June

The Handbury Centre for Wellbeing at Geelong Grammar School is offering a diverse array of classes to cater for all levels of fitness! Structured group

Thursday 26th June Friday 27th June Monday 30th June

classes, along with swim sessions, are on offer during this winter holiday period. Regardless of whether you are just starting out on your fitness journey, or

Costs: $10 per group class (10% discount for 6 or more classes) $5 per pool session

NEW Shock Trend – Jason 7am Pilates – Simone 6pm

Deep water running – Paul 7am

Pool Session (4-6pm) Cross Training – Jaz 7am Boxing – Paul 7pm

Pool Session (4-6pm) Boot Camp – Paul 7am

NEW Shock Trend – Jason 7am Pilates – Simone 6pm

Tuesday 1st July

Spin – Paul 7am

Wednesday 2nd July

Cross Training – Jaz 7am

Thursday 3rd July

Boxing – Paul 7pm

Friday 4th July

you have been training for years, there will be a session for you!

Classes/ Sessions

Monday 7th July

Boot Camp – Paul 7am

Pool Session (6-8am) NEW Shock Trend – Jason 7am Pilates – Simone 6pm

Tuesday 8th July

Spin – Paul 7am

Wednesday 9th July

Cross Training – Jaz 7am

Thursday 10th July

Boxing – Paul 7pm

Friday 11th July

Boot Camp – Paul 7am

Pool Session (6-8am)

For more information call 5273 9893 or via [email protected] Classes will only run if numbers permit. Bookings essential!

Handbury Centre for Wellbeing, Corio Campus, Geelong Grammar School, 50 Biddlecombe Avenue, Corio 3214. Tel: 03 5273 9893 Web: www.ggs.vic.edu.au/HandburyCentre Email: [email protected]