Exercise Tip: Summer Exercise

Exercise in hot weather can often be a daunting task. Overexerting yourself in the heat can lead to heat stress, heat stroke or other complications.

However, just because the hot weather is finally upon us, doesn’t mean it’s time to stop exercising regularly. In the hot weather, it’s important to exercise smart, not less.

Below are six handy tips to help you get the most out of your summer workout.
Exercise smarter – avoid working out during the hottest parts of the day, preferably exercising when the sun’s heat is minimal – early in the morning or in the evening. Always keep in mind other fitness options – visiting our indoor fitness centre, or going for a cool dip in the Doug Ellis Swimming Pool.

Hydration – drinking water during a workout in summer is vital to keep you going. Drink plenty of fluids before, during and after physical activity. Avoid alcohol and caffeinated beverages as they will de-hydrate you.

Know your limits – know the signs of danger and know your own limits. If you’re feeling the effects of the heat while working out, stop, seek refuge in the shade and rehydrate.

Find a friend –
If you are able to, team up with a friend of family member. You’ll be safer if one of you does experience heat stroke, plus it is more fun and having another person will add extra motivation.

Ease into the weather – let your body adjust to working out in hotter weather. If a day is hotter than what you’re used to working out in, start off slow and build back up to your regular workout.

Dress to impress – wear lightweight clothing with breathable fabrics. Avoid dark coloured clothing; instead opt for something white or similarly light-coloured. Hats are always a good idea to keep the sun off your head. Always remember to wear sunscreen if you’re heading outside.

Nutrition Tip: Christmas Eating

Christmas time is soon - a time to meet with family and friends and enjoy all your favourite Christmas foods. Remember that just because you want to be healthy, doesn't mean that you have to miss out on all the foods which you enjoy over the holiday period - the key is moderation.

See below for some of our favourite tips on holiday eating:

  • Eating a high-fibre breakfast the morning of a big event helps to fill you up and keep you satisfied for longer. Good examples are whole grain cereals, fruit or porridge.
  • Before leaving for an event, eat a light healthy snack, such as a half a sandwich, a piece of fruit or some veggies. Remember that it is easier to pass food by if you’re not starving.
  • Try not to linger by the food table. Focus on socialising with friends and family rather than eating. If possible, try to participate in social events that don't revolve around food such as playing a game with the family, decorating the tree or playing with presents.
  • Drink alcohol in moderation
  • If you have a favourite holiday snack, try to have a little bit of it. Take time to enjoy the taste as you eat it. Don't over-indulge - enjoy unhealthy holiday foods in small portions.
  • Christmas is a busy time of the year - don't order fast food because you are too tired to cook. Prepare in advance and stock up your fridge with quick, healthy meals and snacks: fresh fruits, sandwich ingredients, pre-cut fresh vegetables, home-made soups, whole grain breads and cereals.
  • Eat only when you are hungry - just because someone offers you food, don't feel obligate to take it.

New Cycle Studio Opening soon

We are excited to announce that we are improving and enhancing our group fitness facilities by creating a brand new stand-alone Cycle Studio.

The wall wrap is installed with more to come over the week.
 Studio features will include: 
  • Motivating and welcoming training environment
  • Enhanced audio / visual element
  • Improved air handling / cooling system
  • Ease of access to all classes

We are finishing up on the final elements to the studio this week. The new Cycle Studio will open Monday 15 December - come down for a cycle class! See our Clayton Group Fitness Timetable for cycle class times.

The Doug Ellis Swimming Pool is Officially Open

The Doug Ellis Swimming Pool at Monash Sport, Clayton, was officially reopened this week by Executive Director, Campus Community Division, Vlad Prpich after four months of refurbishment works.

During the opening, Director of Monash Sport, Brett Lavale, announced that thanks to Monash University SSAF funding, Monash Sport’s Water Wise Program - a program teaching beginner adult learn-to-swim classes - would be free to all Monash University students.

(L-R): Director of Monash Sport, Brett Lavale and Executive Director, Campus Community Division, Vlad Prpich
“The Doug Ellis Swimming Pool provides significant benefit to students, as well as members of the broader community, through a range of innovative programs and services. It is part of a truly world class sporting precinct at Monash University, Clayton campus,” Mr Prpich said.

“The University has recognised the significant importance of this facility to the campus experience - [the Doug Ellis Swimming Pool] is a wonderful University asset.”

The essential refurbishment works have replaced the roof structure, retiled the 25 metre Variable Swimming Pool, upgraded the air-handling systems and installed acoustic wall panelling to create a greatly improved aquatic environment and ensure future use.

The Doug Ellis Swimming Pool was built in 1982 and is named after the late Doug Ellis, the former visionary Director of Sport and Recreation Association. Thirty-two years on, the pool continues to be an important community asset for Monash.

A canoe polo demo at the opening
 Mr Lavale said at the opening that more than one million sets of feet each year made their way through programs, events, services and facilities operated by Monash Sport.

“Our recent analysis shows that Monash University students who engage in sports, fitness, aquatic or recreation activities at Monash Sport have a higher average course completion rate than the overall student cohort,” he said.

The Doug Ellis Swimming Pool has one of the largest learn to swim programs in Victoria and in 2014 taught 500 adults to swim, as well as imparting essential water safety knowledge and skills.

A Swim Fit demo at the opening
The Doug Ellis Swimming pool also employs approximately 50 Monash students as swimming instructors, lifeguards and customer service officers.

Earlier in the year, the pool concourse and change room facilities were refurbished.

Update of Works at Monash Sport

With many refurbishment and maintenance works finishing up at Monash Sport, we are excited to see all our members and customers enjoying the finished spaces.

The Doug Ellis Swimming Pool Sauna and Steam room have re-opened from today! Additionally,  the Doug Ellis Swimming Pool complex will be fully open from 6am, this Monday 8 December, where we will also conduct a formal opening ceremony featuring senior Monash University staff and other key stakeholders.

The Doug Ellis Swimming Pool at Clayton

The Caulfield Change Rooms will be open soon after a short delay. We apologise to our members and customers for any inconcenience caused.

The Male Change Rooms at Caulfield

Caulfield Change Room Update

The Caulfield Change Room update is almost complete, with  the tiling in the women's change room  completed and the epoxy floor being laid all this week.

The refurbishment project aims to:
  • Provide an improved change and amenities environment for members and customers.
  • Respond to significant customer feedback regarding the current condition of the change rooms.
  • Increase accessibility and usability, notably for disability users, for the change room environment.
We hope you enjoy the progress pictures below - we can't wait to see our customers and members enjoying the final product!

Group Fitness Feature: What is Body Pump?

BODYPUMP is a Les Mills barbell weight lifting class offered at Monash Sport. This class is designed to tone and strengthen the whole body by challenging all your major muscle groups.

If you love BODYPUMP, try it at Caulfield, Clayton or Peninsula as a part of our NEW summer Group Fitness timetable, starting Monday 24 November!

At the beginning of each class, participants will be able to set up and collect their weights. It is important to select the right weight for your fitness – weights too light won’t push you and weights to heavy could damage you if you persist with the reps in the class.

All the moves in the class are choreographed to music, and work on the following areas after a warmup:
  • Squats
  • Chest
  • Back
  • Hamstring
  • Triceps
  • Biceps
  • Lunges/legs
  • Shoulders
  • Abs
The class always will finish with a closedown. As with all Les Mills classes, Les Mills has four new releases every year, where the class gets updated with new moves and new music.


Research has shown BODYPUMP:
  • Improves muscular endurance capabilities
  • Muscular strength gains measured on participants
  • Improved Aerobic Fitness
  • Fat Burning Benefit
  • Calorie Burning Benefit
  • Has a positive psychological benefit on participants

What our members love about BODYPUMP:

  • The class WILL change the way your body looks because it aims to work all the major muscle group to fatigue. Participants must remember to watch and listen to their instructor carefully as they will teach you the correct way to perform the moves. BODYPUMP is designed to move through different speeds to work all the muscles differently, producing fast changes.
  • It is a fun, social and motivating environment! All our instructors are fully trained and the music will get you going.
  • It helps your get out of an exercise rut - the music, moves and tempos are always changing! The class keeps you guessing and doesn’t let you slip into a predictable routine.
  • It accommodates for beginners and the experienced – because you pick your weight amount, you have the power to decide how challenging the class will be for you.

Exercise Tip - High Intensity Interval Training (HIIT)

warming up
The primary outcome from your exercise session is to cause a metabolic shift and therefore increase your basal metabolic rate after your session. What this means is that if you work hard in the gym you’ll still be reaping the benefits for up to 3 days later!
So, what do you have to do in order to create this effect?
Well, thanks to many, many studies and a large meta-analysis conducted on the effects of different types of exercise sessions, scientist have, in fact, observed the effects of what the optimal form and combination of training is. 
What is optimal?
Optimal for strength, longevity, fat loss and cardiovascular health. On a scale of “good, better, best” the following guidelines are considered your best form training in terms of efficiency, time and efficacy.
So, what should I do?
The ideal combination is to do a 60 minute training session consisting of 40 minutes of strength training followed by 20 minutes of high intensity interval training (HIIT). The idea is to perform compound, full-body training (squats, bench, deadlifts, rows, pull-ups and presses) and go as heavy as you can (mobility and ability depending, as well as ensuring quality of movement supersedes quantity).
Training multiple, large muscle groups and lifting heavy weights are extremely effective at increasing your lean body mass, resulting in an increased metabolic rate and increasing fat-burning efficiency. Dozens of studies have investigated the effects of HIIT training and have concluded this far superior than long slow duration endurance exercise or ‘cardio’. 
Unfortunately, not much fat-burning actually occurs in the gym, suggesting that unless you exercise for 16 hours a day, everyday, the stimulus applied to the body within your session is crucial in achieving in your performance and/or body composition goals. i.e, ‘cardio’ doesn’t result in a great enough stress to continue to reap benefits after the exercise bout is completed, whereas resistance training combined with HIIT is the ultimate combination to achieve your desired outcomes.
So, how do I HIIT?
It’s simple, although not easy, choose an ergometer (rower, bike, x-trainer, etc…) and alternate between harder and easy efforts. For most, a 1:1 ratio is a good starting point, i.e: 30 seconds fast, followed by 30 seconds slow, repeated 8-15 times.
Optimal performance and outcomes are achieved through the balance of training and recovery, therefore these recommendations are suggested to be employed up to three times in any given week, allowing sufficient recovery time in between sessions.

Summer social sport season!

As we head into exams and it all gets a little quieter around campus, we are keeping things lively with our summer social sport season!

Social Sport is a great way to keep active and have fun while studying or working at Monash. Competitions offered vary from campus to campus, but can include: 
  • Open & Mixed Indoor Soccer
  • Open & Mixed Basketball
  • Women’s & Mixed Netball
  • And more!
Our competitions foster a social environment with grades suited to beginners as well as competitive teams. Students, staff and the wider community are welcome to take part in these lunchtime and evening social sport competitions throughout the semester. You can choose to play at any of our three campuses to best suit your availability and location. Please refer to our website for all our sport competition fixtures.

Exercise Tip: the benefits of compound exercises

Compound exercises are multi joint exercises that work more than one muscle group at a time.

There are a number of benefits of including compound movements in your program including increased calorie expenditure, increased joint stability and improved sports conditioning.

As well this compound exercises can also have a cardiovascular benefit by keeping the heart rate elevated for longer periods of time compared to other types of resistance training such as isolation exercises.

There are a number of different compound exercises that can benefit beginners all the way through to advanced levels of fitness. Some exercise examples for beginners may include:

  • dumbbell squats
  • chest press
  • assisted chin ups
While for advanced levels of fitness, try:
  • bench press
  • kettelbell swings
  • dead lifts
For more information on the benefits of compound exercises please see a Monash Sport health and fitness instructor.

Nutrition tip: how much should I eat?

As health and fitness instructors we often get asked “How much should I eat to lose weight?”  

Unfortunately there is no simple answer as each person’s energy needs are different.  What we can tell you is to eat smaller meals more often, every 2-3 hours starting with breakfast. 

A healthy breakfast will get your metabolism revving and eating every 2-3 hours will keep it revving throughout the day.

Each small meal should consist of a serve of protein (eg. Nuts, lean red meat, chicken, fish) and low GI carbs (eg. Fruits or vegetables, brown rice, oats).

Aim for 5-6 small meals a day instead of 3 large meals, and give your metabolism a boost!

Semester 2 Top Social Sport Team Names

Congratulations to all the teams that have made it into finals week in our Semester 2 Social Sport Competition! Did your team make the list? If not, you can always try your own witty team name in our Summer Social Sport competition! Registrations for the competion are open until Sunday 16 November!

Honourable mentions (in no particular order)
 - As long as its not netball (a netball team)
-  Hodor

Caulfield v Peninsula MONSU Cup Soccer Match Results

Early October saw the Caulfield v Peninsula MONSU Cup Soccer Match played out at Peninsula Campus.

 Louise McMullen the Peninsula captain and Alex Pham the Caulfield captain holding the cup with the ref.
After an exciting match, Caulfield took home the trophy, scoring 2 goals to Peninsula's 1.

With the Caulfield v Peninsula MONSU Cup Soccer in it's 12th year, the cup has now been won by each campus six times.

Player from the Caulfield team are students with the Monash Caulfield Soccer Club, and
players from the Peninsula team are student who have participate in Monash Sport's social sport soccer league.

Doug Ellis Pool Update

The Doug Ellis Pool is looking good with a splash of colour being added, and is on track to be completed 30 October.

 Earlier in this month, we announced that the practical completion dates of both the main and variable pool projects hadbeen revised by the building contractor, due to a number of factors including weather interruptions and unforeseen complexities to the refurbishment of the variable pool.

The revised opening opening dates are as follows:

Thursday 30 October, 2014

  • Main Pool
  • Leisure Pool
  • Spa/ Sauna / Steam Rooms
Late November (date to be confirmed)
  • Variable Pool
Whilst the Doug Ellis Swimming Pool will reopen again from Thursday 30 October there will be some periods of restricted access to the main pool. Monash Sport aims to minimise the impact on Monash Sport members by offering member priority swimming during peak hours of programmed operation. During these periods, access will be limited to Monash Sport members and program participants only. Lap lane availability can be found here.

Les Mills Quarterly Launch - This October!

Have you ever wondered what a Les Mills Quarterly Launch Class is?

There are four launches each year, introducing new music and new moves into your Les Mills class, which makes sure you don't get tired of doing the same old moves to the same old music week in, week out.

Some people are put off from starting a group fitness class because they think that everyone knows the moves and that they will be the odd one out. A launch class is the PERFECT time to get into a new Les Mills class because the music and moves are brand new!  Learn everything at the same time as everyone else!

Tuesday 7 Oct
5.30pm, Body Combat
6.30pm, Body Pump 
Wednesday 8 Oct
6.30pm, Body Attack


Monday 6 Oct
6.30pm, Body Pump

Tuesday 7 Oct
5.30pm, Body Balance
Wednesday 8 Oct
5.30pm, Body Pump

Each launch at Monash Sport is themed! This launch, come dressed in your brightest fluro gear!

Want more Les Mills? Come along to our 19 October Body Attack fundraiser, 12.45pm - 2.15pm! This class will raise funds for the Cancer Council, and is $10 at the door for members and non-members!

Footy Colours Day

Show your team pride! Visit Monash Sport dressed in your footy colours on Thursday 25 September!

Your gold coin donation on the day will help more than 800 Aussie kids and teens are diagnosed with cancers, such as leukaemia each year. Learn about how your Footy Colours Day fundraising efforts are supporting kids living with cancer.

Date: Thursday 25 September 2014
Location: Monash Sport Clayton, Outdoor Presentation Space
Time: 12pm – 2pm

Come enjoy a free BBQ, Music, football themed activities and much more!
Activities include:
  • Test your accuracy
  • Handball drill
  • Kicking drill
  • Longest kick competition
  • Handball target compeition
Come dressed in your Footy Colours to go into the running to win our best dressed award!

New Trial Peninsula Opening Hours!

Are you an early bird? Do you love an early morning workout? Want to beat the crowds?

You can get in early with MPARC Peninsula's new trial opening hours!

From Monday - Friday, Peninsula campus will open at 5.30am.

We will be trialling these hours until the end of semester two - let us know if you love our new hours through our feedback system!

Come before university or work for you early bird workout and be energised for the rest of the day. 

Click here to see our full operating hours.

Local VCE Students Get a Taste of Monash Sport

This month over 40 VCE students from local schools gathered in Monash Sport Peninsula's state of the art MPARC stadium hall for a unique out-of-classroom experience - led by Monash University students.

The VCE PE Enrichment Program is run in conjunction by Monash Sport and Monash's Faculty of Education and allows for over 600 local school students to experience the practical components of what is taught in the VCE PE curriculum.

"The program is a fantastic initaive," said Director of Monash Sport, Brett Lavale.  "Current Monash Students and Monash Sport Staff collaborate to deliver practical tuition for secondary students."

"The program connects prospective tertiary Students with Monash and provides invaluable real-world experience for current Monash Students." 

Students learn about GPS sports units while trying them out under the supervision of a Monash education student.

The three hour program gives Monash Education Students practical classroom experience in topics which aren't offered at placements, including conducting a V02 max test and teaching the use of sports GPS units.

D'Arcy Garton, currently studying a double degree of outdoor recreation and secondary education at Monash, has participated in the program three years in a row.

V02 Max Test led by D'Arcy Garton in progress
D'Arcy sees it as an important experience for Monash students and rare opportunity for the VCE students.

"It is a specific experience teaching a topic that the students wouldn't usually experience in school," D'Arcy said. "All the students were enthusiastic and they wanted to learn."

Tim Wallace, Team Leader at Monash Sport Caulfield and Peninsula, believes that what Monash offers is greatly valued by the surrounding Peninsula schools.

"MPARC is an integrated learning, teaching and recreation centre that allows sport theory and practice in one facility. It gives the high school students an experience which is normally only seen in textbooks and in videos."

The facilities at MPARC include a two court multi use stadium and biophysics laboratory, as well as a Health and Fitness Centre and a cycle studio.

Caulfield Change Room Refurbishment Project

Monash Sport is please to share their new plans for updated Change Rooms at our Caulfield Campus!

From 29 September to the end of October, the Health and Fitness Centre Change Rooms on the ground floor of Building S will be undergoing an exciting refurbishment project.

It is expected that the new refurbished change rooms will be completed and ready to use at the start of November 2014.

This project is jointly funded through SSAF, the Campus and Monash Sport

Upon completion, the refurbishment project will:

  • Provide an improved change and amenities environment for members and customers that meets current building code
  • Respond to significant customer feedback regarding the current condition of the change rooms.
  • Improve the provision of accessibility change facilities for people with a disability with a new accessible toilet, shower and changerooms.

Members and users will be required to use other existing change facilities on Caulfield campus during the refurbishment project.

All of our other services will continue operating as per usual. If you wish to suspend your membership during this time you are more than welcome to do so according to our membership terms and conditions.

We apologise for the temporary disruption that this refurbishment project will cause to existing change room amenities. We are looking forward to delivering our members and customers significantly improved change facilities in the near future.

Available Showers on Caulfield Campus
During renovations on Building S change rooms please note alternate shower facilities on campus:
Shower Locations: Building / Level / Room

A / 1 / Male & Female Toilets
B / 6 / Female Toilets & B / 7 / Male Toilets
F / 6 / Male Toilets
H / 1 / Male Toilets & H / 2 / Male & Female Toilets

Friday Night Live Wrap Up

Monash Sport successfully hosted the inaugural Friday Night Live Event on 25 July, with over 300 students at Monash Sport experiencing the complimentary live sport, music and food.

The night officially opened Monash Sport's Outdoor Presentation Space, and showed off the area as a live music, live sport and entertainment space.

Monash Sport Director, Brett Lavale heralded the newly developed space.

"The sports precinct at Clayton Campus is a significant destination for students on campus and I encourage students to use the improved powered stage, BBQ's and gathering spaces."

"It is a great place to come and be active or to relax - both important aspects of a balanced student life," Mr Lavale said.

Recent analysis demonstrates that Monash University students who engage in sports, fitness, aquatic or recreation activities also have a higher unit pass rate than the overall student cohort.

"This demonstrates that students can achieve a balance between academic endeavours and sport/recreation and, in fact, the two complement each other,' Mr Lavale said.

The night featured the Monash Blues Under 19’s & 3rd XVIII student teams taking on rival VAFA clubs for the first time under the newly installed light towers on the oval.

The light towers were funded by the Student Service Amenities Fee (SSAF) and provide a better quality ground for Monash students, teams and Monash affiliated clubs to train and play matches under.

Additionally, the lights extend training times and allow for use of the ground in the evening and further student use.

Peninsula residential students took on Clayton residential students in a mixed soccer match, with Clayton earning the win in a high scoring match.  The final score was 12 - 6.

Additionally, Monash affiliated lacrosse club Chadstone Redbacks played a ladies lacrosse match.

Monash Ultimate Frisbee (MUF) club enjoyed a mixed training session under the brightly lit fields.

Monash Sport thanks everyone who was able to attend Friday Night Live, and looks forward to the next opportunity to showcase student sport at Monash University.

Monash Games Breaks Records

After breaking participation records set in 2013, Monash Games is over for another year.

Monash Sport's 2014 annual Monash Games had a record 75 teams entered with over 400 Monash University student and 200 Monash University staff competing in the three days of social sport competitions.

Sports played included basketball, futsal, netball, dodgeball and volleyball.

Director of Monash Sport, Brett Lavale, praised the event.

"The Monash Games is a fantastic lead into semester 2 for both staff and students. It is a great way to have fun, compete, be active and social in a team."

"This years competition demonstrated a great standard of sport, but most importantly a great spirit of community from the students and staff who participated," Mr Lavale said.

Over $1,300 was raised for the Ronald McDonald Charity House, with mixed netball team Wii-not-fit raising over $420.

Ronald McDonald Charity House provides a "home away from home", where families with seriously ill children can stay while their children receive treatment at Monash Children's Hospital.

"We raised what we could," said Wii-not-fit team captain, Michael Dower. "Recently one of my friend's parents passed away.  His wife had trouble finding a place to stay... I can't image how hard it would be for a sick child and their parent."

The Charity Houses are particularly important for families from regional areas, who often have to travel hours for their sick child's daily hospital appointments, and don't have family or friends who they can stay with in the city.

"I'm from a regional area and so were most of the team," said Michael. "We can understand how hard (finding a place to stay) is."

The 2014 Games ran with assistance from TeamMONASH who organised over 25 volunteers to help run the games.

"Volunteering shows (people) care about helping others," said TeamMONASH Director, Martin Doulton.

"A volunteering experience builds skills in communication, problem solving, teamwork, cross cultural understanding and presentation skills all which are important for a Uni student to demonstrate they have experience of."

Planning is already underway for the 2015 Monash Games.

Monash Sport thanks all the staff and students who played and volunteered over the three day event, and looks forward to an even bigger competition in next year.

The Winners of the 2014 Monash Games were:

Men's Futsal: Equipo Guapo

Mixed Futsal: Philthy Physios

Mixed Netball: The Ressies

Women's Netball: AUG Women's

Dodge Ball: Can't Dodge This

Men's Basketball: Masters of Melting

And in the winners in the staff challenge included:

Volleyball: Pink Panthers

Basketball: eSolutions Abusement Park

Netball: Psyched 8

Futsal: CSC FC