Fitnow Deniliquin in Deniliquin, New South Wales | Sport & recreation

Fitnow Deniliquin

Locality: Deniliquin, New South Wales

Phone: +61 3 5881 2810

Address: 98 - 102 End Street 2710 Deniliquin, NSW, Australia

Website: http://www.fitnowdeni.com

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• Sport & recreation
• Gym/Physical fitness centre

25.01.2022 Happy Easter! Fitnow! will not be staffed over the long weekend. However the gym will still be accessible 24/7 for all members with an access key.... We hope everyone has a safe and enjoyable weekend! 03 5881 2810 / [email protected] / fitnowdeni.com

24.01.2022 FITNOW DECEMBER NEWSLETTER See inside for info on farmers walk, member of the month, monthly recipe and MORE! http://www.fitnowdeni.com//December%20Newsletter%202020.pd

22.01.2022 Well done to those that have attempted our weekly workouts! Who thinks they can take the top places before the end of the week!?

22.01.2022 WE ARE OPEN! It can be hard to keep on top of your fitness during the festive season. That's where we come in! The gym is staffed as normal 10am 12noon today and 10am - 6:30pm tomorrow.... If you're in town visiting, why not pop in for a session!? Our casual memberships included a 24/7 access key, so you can come in as much as you want, whenever you want! A Happy New Year from the team at Fitnow! The best fitness equipment, most comfortable gym environment and amenities for the cheapest price! 03 5881 2810 / [email protected] / fitnowdeni.com

21.01.2022 DON'T FORGET To celebrate the end of the year Fitnow! have a special deal for all new members throughout the month of December AND for existing members for renewal... This is the last time we will EVER run this special and we will NEVER do a deal this good again! 12-month gym membership for ONLY $499 to new members! NO JOINING FEE! To look after our EXISTING members, we are offering our $499 12-month membership as a renewal (if your membership expires at any time in the future you can then take advantage of this offer) Join NOW! December 2020 ONLY! We are staffed everyday of the week, weekends and public holidays PLUS open 24/7 to members. DON’T FORGET, we sell gift vouchers for Xmas ideas also! That's an entire year of the best fitness equipment, most comfortable gym environment and amenities for the cheapest price! Let us design your fitness program so you can stay focused on the rewards of success! 03 5881 2810 / [email protected] / fitnowdeni.com

20.01.2022 SKIERG The SkiErg makes the sport of Nordic skiing available to everyone. Nordic skiing develops both strength and endurance, and exercises the legs as well as the arms, back and core. The SkiErg can be used for both double pole and classic alternating arm technique. Come in and try it out for a full body workout that will help you get and stay fit in no time!... 03 5881 2810 / [email protected] / fitnowdeni.com

20.01.2022 Check out this weeks "Weekly Workouts"! Try out the short workout before or after your session. Or you could try the longer workout as your entire session! Good luck!... 03 5881 2810 / [email protected] / fitnowdeni.com

17.01.2022 Healthy Recipe! BLAT Bowl INGREDIENTS... 2 eggs 200g mixed baby tomatoes, halved 1 teaspoon white Italian dressing 2 teaspoons extra virgin olive oil 1 tablespoon finely chopped fresh chives 1 teaspoon black chia seeds 1 avocado, quartered 4 (about 120g) rashers streaky bacon 3 baby gem lettuces, leaves separated 6 baby cucumbers, halved 60g (1/3 cup) sauerkraut Add rice/ pasta if desired If you’re not a big eater feel free to half the amount, share or save the leftovers for lunch! DRESSING 50g smooth feta 1/2 cup fresh basil leaves 2 tablespoons chopped fresh chives 1 teaspoon finely grated lemon rind 1 1/2 tablespoon fresh lemon juice 1 tablespoon white Italian dressing METHOD 1) Place eggs in a small saucepan and cover with cold water. Bring to a rolling boil over high heat. Remove from heat. Stand, covered, for 4 minutes. Cool in iced water for 5 minutes. Peel eggs. Halve. 2) Meanwhile, for the dressing, blend all the ingredients in a blender until smooth and well combined. Season. 3) Combine tomato, white Italian dressing and 1 tsp oil in a bowl. Season. Set aside to develop the flavours. 4) Combine chives and chia seeds on a plate. Press cut side of avocado into chive mixture. Set aside. 5) Heat the remaining oil in a small frying pan over medium-high heat. Cook bacon, turning, for 4 minutes or until golden and crisp. Transfer to a plate lined with paper towel to drain 6) Arrange lettuce, baby cucumbers, sauerkraut, tomato mixture, egg, avocado quarters and bacon in a large bowl. Drizzle with dressing. ENJOY!

17.01.2022 HEALTHY RECIPE THAI FISH CAKES Ingredients 400 g firm white boneless fish fillet, roughly chopped... 1 clove garlic 4 stems fresh coriander 1 tbs red curry paste 1 tbs lemon or lime juice 1 egg 150 g green beans 1/2 small red capsicum olive or canola oil spray lemon or lime wedges 1/2 small red capsicum 1 continental or 2 large Lebanese cucumber 2 cups bean sprouts 1 cup coriander stalks and leaves 1/2 cup mint leaves, torn 1 red chilli (optional) 1 tbs lemon or lime juice, extra 1 1/2 tbs sweet chilli sauce 1 tsp fish sauce Method Place fish, garlic, coriander, curry paste, juice and egg into a blender or food processor. Process until the mixture is well combined and is a smooth paste consistency. Transfer to a large bowl with diced red capsicum and the green beans. Mix until well combined. With damp hands, using 2 tablespoons of mixture at a time, shape mixture into 12 balls. Flatten into 1cm thick patties. Spray a large non-stick frypan with oil and place over medium heat. Place 6 fish cakes evenly around the pan. Cook for 3-4 minutes then flip and brown on reverse side for a further 2-3 minutes until cooked through. Transfer to a plate and repeat with remaining mixture. Begin to prepare salad by adding remaining red capsicum, thinly sliced, to a large bowl. Using a teaspoon, discard seeds from cucumber. Slice thinly on the diagonal and add to capsicum along with bean sprouts, extra coriander, mint and chilli. To make the dressing, combine extra juice, sweet chilli and fish sauce in a cup and pour over salad just before serving. Divide fish cakes and salad among serving plates. Serve with lemon or lime wedges, if desired.

16.01.2022 WE ARE BACK 24/7 FROM TODAY FRIDAY 23RD OCTOBER!!!! To operate as a 24/7 facility, we are still required to be staffed 7 days per week to maintain the strict hygiene and cleaning standards. If you require a new access key please pop in during staffed hours to grab a new one as you will need this to enter outside of staffed hours.... We will be staffed this Saturday and Sunday 9am to 12noon. Starting Monday the 26th of October our new staffed hours will be: MONDAY - FRIDAY: 10:00am to 6:30pm SATURDAY & SUNDAY: 10am to 12pm Our same entry conditions apply 1. If you are feeling unwell, you must not enter. 2. Ensure activities are non-contact. 3. Members must maintain 1.5m between each other, household contacts are not required to distance. 4. Members must not gather or socialize in crowds inside or immediately outside the premises. 5. You must wipe down all equipment you touch with disinfectant spray or wipes after each use. 6. You must not share equipment where practical. 7. All visitors must sign in. Do this by tapping your tag. 8. If anyone fails to observe the distancing or hygiene standards you will be banned from the facility. In addition to the government enforced conditions, we are strongly encouraging you to: 1. Shower and change at home if possible. 2. Bring your own water bottle and sweat towel. 3. Purchase and bring your own exercise mat. 4. Use contactless payments. We look forward to having you all back at anytime of the day!! Message us on social media E-mail us at [email protected] or Call on 5881 2810.

15.01.2022 Fitness Focus Planks Planks can be used to strengthen your core and create whole body tension if the duration is kept short and the movement is intentional. But they can get ugly pretty quickly.... Bad Planks Letting your hips sag or rise in an attempt to hold a longer plank defeats the purpose. If you're trying to hold a five-minute plank, you're wasting your time... and probably not even working the correct muscles. Holding a plank for a long duration doesn't mean you have a strong core. It means you're most likely hanging out on the ligaments in your lower back and pelvis and will have back problems later on. GOOD PLANKS Aim for about 10-30 seconds of contracting your abdomen and squeezing your glutes as hard as you possibly can. This will help with core stiffness and bracing for all your other lifts. If you're a power lifter, you should think of pushing your core out and bearing down like you're about to get punched in the stomach. If you're into calisthenics and gymnastic movements, think of pulling your belly button toward your spine so that you achieve a "hollow body" position.

13.01.2022 DON'T FORGET FITNESS PASSPORT Fitnow! is included in the fitness passport for government workers. If you're already a fitness passport member all you have to do is drop by during staffed hours to sign up completely FREE. ... No membership fees, no joining fees. Our staffed hours are Monday to Friday 5:30am to 7:30pm, Saturday & Sunday 9am to 12noon. 03 5881 2810 / [email protected] / fitnowdeni.com

08.01.2022 Battle Ropes Not only do battle ropes look cool, but when used correctly they are a good tool to improve physique and athletic performance. Like any exercise, if you do it hard and fast enough, you're obviously going to sweat. But if sweating was your only goal, you'd go for a jog outside. So the next question is, how can we make this an effective part of our routine? Most people will grab the ropes and walk backwards until the ropes are completely taut. This makes it eas...ier to swing the ropes around but isn’t all that effective and thus is unlikely to cause any sort of muscular adaptation. This is due to the fact that there isn’t enough actual load placed on the muscles when the rope is tight. Instead, try this: Grab the ropes, walk back, then take two big steps forward so the ropes are not taut. Take an athletic stance and an upright posture. Set a Tabata timer on your phone for 10 rounds of 20 seconds of work with a 10 second break. Alternate each round between strokes of your choosing. But once you pick a stroke, you must maintain it for the whole 20 seconds; you can't switch until the round is over. Once the 20 seconds is up, feel free to switch to another pattern. Try for 8 rounds. Strokes: Small waves (alternating arms) Big waves (alternating arms) Double arm slams Outside circles Inside circles Snakes

07.01.2022 Clean Protein is your perfect training partner! Eating a clean, balanced diet with an active lifestyle can put you on the right track to feeling toned, fit and healthy. Including Clean Protein in your daily fitness routine helps to nourish your body and support your training goals. Clean Protein is made from the best wholesome, vegan ingredients like certified organic sprouted & bio-fermented pea protein and sacha inchi protein, necessary for the building and repair of muscle... mass and pre and probiotics. Unlike most pea proteins, ours is sprouted and bio-fermented, meaning it’s pre-digested and easier to absorb.

06.01.2022 Attend gym on 40+ degree day

05.01.2022 GYM UPDATE As of Friday the 23rd of October NSW gyms will no longer require a covid safe marshal be present when there are less than 20 people in the facility. This means that we will finally be able to open the gym 24/7 again very shortly.... We will send an e-mail to all of our members and update our social media once the new guidelines are released and we have a more concrete idea of what we will be doing. 03 5881 2810 / [email protected] / fitnowdeni.com

04.01.2022 A Merry Fitnow Christmas to you all! It's been a tough year for all business this year but we have been fantastically busy since reopening, now the favorite fitness centre for over 450 members! We here at Fitnow would love to thank you all for your support.... We couldn't do it without you! We will remain staffed everyday for the holidays, including public holidays and weekends. Closing reception Xmas Day and Boxing Day only (a clean of the facility will still be done) We hope everyone has a fun and safe holiday, with many presents under the tree! Merry Christmas and a Happy New Year! From Fitnow!

04.01.2022 All hail Blake, Champion of the Assault Bike! An OUTSTANDING 1:12 to complete 1000m and killier 36.3 calories in the first 60 seconds! Congratulations goes also to Jaycen & Luke for both achieving the top speed of 65.3 km/ph!... Keep you're eyes peeled for the the next weekly challenge! 03 5881 2810 / [email protected] / fitnowdeni.com

03.01.2022 EQUIPMENT EMPHASIS Kettlebells have spiked in popularity recently, but they've been around for a long time. It is unclear as to when kettlebells officially became a recognized tool for strength and conditioning, however it's estimated their history dates back over 300 years. Known as a "girya" in Russia, kettlebells were originally used to help balance scales while weighing crops. Russians soon figured out that a heavy thing with a handle was pretty good for exercise, too.... A kettlebell is highly versatile. Its design allows it to be manipulated in a multitude of ways, allowing for swinging, pressing, pulling, carrying, throwing and stability-based exercises. Entire workouts can be executed with nothing more than a single kettlebell, whether the aim is strength, hypertrophy, power or endurance. A kettlebell is relatively small (though I dare not say it's "light," as that all depends on the weight you select) and relatively affordable in comparison to most other gym equipment. Compared to training with machines or even dumbbells, the kettlebell provides variability and offsets the load so that no one rep is ever truly the same. Kettlebell exercises can at times be the biggest bang for your fitness buck, targeting numerous muscle groups and moving you through multiple planes of motion. Thousands of exercises can be performed with a single kettlebell, and it's possible to train for just about any fitness-related goal using kettlebells. As Tsatouline writes in his book Simple & Sinister, "the kettlebell is an ancient Russian weapon against weakness."

02.01.2022 FITNOW! LONG WEEKEND OPEN HOURS We are OPEN this long weekend! The gym will be staffed as normal on Saturday and Sunday plus limited hours Monday.... Our open hours are: Saturday 3rd: 9am to 12noon Sunday 4th: 9am to 12noon Monday 5th: 9am to 12noon If you're in town visiting, we have casual day passes for $15 or 2 week passes for $40. If you're a local and want to try out our facilities we will give you a week completely FREE! Have a great long weekend! 03 5881 2810 / [email protected] / fitnowdeni.com

01.01.2022 We are staffed as normal over the holiday period. Wednesday 23rd: 10am to 6:30pm Thursday 24th: 10am to 6:30pm... Casual memberships for 1 day or 2 weeks available.

01.01.2022 RECIPE : BLUEBERRY & YOGURT COOKIES... 2 Cups quick oats 1 Cup protein powder of choice, vanilla works best 1 Cup Splenda or sweetener of choice 2 Large eggs 1-1/2 Cups unsweetened Greek yogurt 1/2 Teaspoon salt 1/2 Teaspoon baking soda 3/4 Cup frozen blueberries Splash of vanilla extract A few dashes of cinnamon Preheat oven to 180. Line a baking sheet or pizza pan with parchment paper (for easy clean-up). Mix everything together. Scoop 18 medium-sized cookies onto the baking sheet. A cookie dough scoop with a sweep or wiper works well here. Bake for 15 minutes. Check the cookies by breaking one open. If it's not baked through, bake for a few more minutes. The larger the cookies, the longer the bake time. This recipe doesn't work well with old-fashioned oats, unfortunately. The quick oats are more processed, which makes them able to absorb moisture and act kind of like a flour. Feel free to use fresh berries of any kind. This recipe also works well with sliced banana, chopped nuts, and dark chocolate chips. Message us on social media E-mail us at [email protected] or Call on 5881 2810.