Spa Clubs Mt Compass in Mount Compass, South Australia | Sport & recreation

Spa Clubs Mt Compass

Locality: Mount Compass, South Australia

Phone: +61 8 8427 1897

Address: 5 Peters Tce 5210 Mount Compass, SA, Australia

Website: www.spaclubs.com.au/mount-compass.html

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25.01.2022 BLACK FRIDAY SALE! $0 Joining Fee | Friday Nov. 27 2020 JOIN NOW!... *T&C Apply, $0 joining fee on membership on Friday 27th Nov. 20 inclub 1300 887 803

24.01.2022 Healthier Chicken Adobo Substituting light meat for dark, and brown rice for white puts a healthy twist on traditional comfort food. Yields 4 servings Ingredients... Brown Rice 2 cups water 1 cup brown rice Chicken Adobo 2 pounds boneless chicken breasts, or skinless drumsticks or thighs 1/2 cup low-sodium soy sauce 3/4 cup apple cider vinegar 1/2 cup water 2 bay leaves 5 garlic cloves, peeled and smashed with the side of a knife 1 teaspoon whole peppercorns Directions In a small pot, add brown rice and 2 cups water and bring to a boil over medium-high heat. Once water is boiling, reduce heat to medium-low and cover, allowing the rice to simmer until liquid is completely absorbed, about 40 minutes; keep covered so the steam doesn’t escape. While the rice cooks, combine the chicken, soy sauce, vinegar, water, bay leaves, garlic and peppercorns in a large pot. (As an option, you can cover and marinate the chicken overnight.) Bring the chicken to a boil over high heat. Lower the heat; cover and simmer for 30 minutes, stirring occasionally. Remove the lid and simmer until the sauce is reduced and thickened, and the chicken is tender, about 20 minutes. Once the rice has absorbed all liquid, turn off the heat and let sit, covered, for 10 minutes. Uncover and fluff the rice with a fork. Serve chicken over brown rice. #SpaClubsHealthyFridayRecipe

22.01.2022 KEEPS HYDRATED When the temperatures rise, getting enough to drink is important whether you’re playing sports, traveling or just sitting in the sun. And it’s critical for your heart health.... Keeping the body hydrated helps the heart more easily pump blood through the blood vessels to the muscles. And, it helps the muscles work efficiently. Water helps prevent dry mouth. Water promotes cardiovascular health. Water keeps your body cool. Water helps muscles and joints work better. Water keeps skin supple. Water helps cleanse your body inside and out. Water is best. For most people, water is the best thing to drink to stay hydrated. Sources of water also include foods, such fruits and vegetables which contain a high percentage of water. Sports drinks with electrolytes, may be useful for people doing high intensity, vigorous exercise in very hot weather, though they tend to be high in added sugars and calories.

22.01.2022 High School Student Membership It's time workout your body and relax your mind 24/7 Access to gym... Access to all Spa Clubs locations Unlimited Access to Classess Sign up online today! https://myaccount.clubfit.net.au/onlineoffe/membership/115 Call Us!: 08 8427 1897

22.01.2022 Spa Clubs Mt Compass Opening Hours

20.01.2022 If you are looking for extra motivation to reach a goal or build your confidence, why not try our PERSONAL TRAINING STARTER PACK 3 SESSION FOR $99 Get the results you want... Need and Deserve with Our Personal Trainer BEGIN TODAY! | Call us: 08 8427 1897

19.01.2022 #SpaClubsMotivationalThursday

18.01.2022 5 WAYS TO BOOST YOUR IMMUNE SYSTEM 1. Maintain a healthy diet As with most things in your body, a healthy diet is key to a strong immune system. This means making sure you eat plenty of vegetables, fruits, legumes, whole grains, lean protein and healthy fats.... 2. Exercise regularly Physical activity isn't just for building muscles and helping yourself de-stress it's also an important part of being healthy and supporting a healthy immune system. One way exercise may improve immune function is by boosting your overall circulation, making it easier for immune cells and other infection-fighting molecules to travel more easily throughout your body. 3. Hydrate, hydrate, hydrate Water plays many important roles in your body, including supporting your immune system. A fluid in your circulatory system called lymph, which carries important infection-fighting immune cells around your body, is largely made up of water. Being dehydrated slows down the movement of lymph, sometimes leading to an impaired immune system. 4. Get plenty of sleep Sleep certainly doesn't feel like an active process, but there are plenty of important activities happening in your body when you're not awake even if you don't realize it. For instance, important infection-fighting molecules are created while you sleep. 5. Minimize stress Whether it comes on quick or builds over time, it's important to understand how stress affects your health including the impact it has on your immune system. During a period of stress, particularly chronic stress that's frequent and long-lasting, your body responds by initiating a stress response. This stress response, in turn, suppresses your immune system increasing your chance of infection or illness. #SpaClubsEducationalWednesday

17.01.2022 6 Ways to Avoid Workout Plateaus and Consistently Progress 1. DON’T TRY TO IMPROVE EVERYTHING AT ONCE The main areas of fitness and athleticism most people want to improve are: speed, strength, power, aerobic endurance, anaerobic endurance, muscle size, etc. It’s nearly impossible to improve all these things at once because increasing any one of these things comes at the expense of something else. ... 2. DIVIDE YOUR TRAINING INTO BLOCKS Once you decide what to focus on, you have to figure out how to structure your workouts and for how long. Blocks are a good approach because if you want to improve one area of your fitness (e.g., conditioning), it takes several weeks for your body to adapt and improve. So by dedicating an adequate amount of time to conditioning instead of concentrating on something different every workout or every week. 3. FOCUS ON PROGRESSIVE OVERLOAD After you divide your training into the blocks, it’s important to squeeze the most results out of your block. Gradually make your training harder and more intense whether that means using more weight, more reps, longer durations or shorter rest. 4.MAKE SMALL, STEADY INCREASES Aim to increase your training by the smallest amount that gives you improvements. As a rule of thumb, you should only increase your training by about 10% per week. Otherwise, if you increase your training by too much too fast, you’ll be vulnerable to plateaus, burn out and even injuries. 5. TRAIN HARD, RECOVER HARDER You don’t grow when you train; you grow when you recover. That’s why, no matter how hard you exercise, if you can’t recover from your training, you will not get consistent results. Worse, you could push yourself into overtraining or even sustain injuries due to the all the stress and fatigue. 6. SCHEDULE DELOAD WEEKS Despite your best efforts to recover, by the end of a block, you will get more fatigued depending on how much you’ve increased your training load and your initial level of fitness.

15.01.2022 3 MONTH MEMBERSHIP Free 24/7 Access Card #spaclubs JOIN NOW! or SIGN UP ONLINE http://www.spaclubs.com.au/mt-compass-membership.html

14.01.2022 Healthy Lunch Meal SLOW-COOKER BEEF & BROCCOLI INGREDIENTS: 1 1/2 lb. sirloin steak, thinly sliced... 1 c. low-sodium beef broth 1/2 c. low-sodium soy sauce 1/2 c. brown sugar 3 tbsp. sesame oil 1 tbsp. sriracha 3 cloves garlic, minced 3 green onions, thinly sliced, plus more for garnish 2 tbsp. cornstarch 2 c. broccoli florets Sesame seeds, for garnish DIRECTIONS: 1. In a large slow-cooker, add steak. Add beef broth, soy sauce, brown sugar, sesame oil, Sriracha, garlic, and green onions. 2. Cover and cook on low until beef is tender and cooked through, 3 1/2 to 4 hours. 3. When the steak is tender, spoon a few tablespoons of the slow-cooker broth into a bowl and whisk with cornstarch. Pour into slow cooker and toss with the beef until combined. Add broccoli and cook, covered, 20 minutes more. 4. Garnish with sesame seeds and green onions and serve over rice. Enjoy

13.01.2022 They always say time changes things, but you actually have to change them yourself. Andy Warhol #TransformationTuesday

13.01.2022 All Members Spa Clubs Updated Covid Safe Plan effective 1st December 2020. Can all members please use the QR code to check in on entry to the gym. It will be available as you walk into the club Thank you for doing the right things, taking a second of your time to check in, is keeping us all safe

10.01.2022 How to Bench Press Safely

08.01.2022 Cheesy Vegetarian Enchilada Casserole Ingredients cooking spray... 10 (6 inch) corn tortillas, cut into quarters 1 (8 ounce) package sharp Cheddar cheese, cubed 1 onion, chopped 1 (3.8 ounce) can sliced black olives 1 (16 ounce) can green chile enchilada sauce 2 cups shredded Mexican cheese blend Step 1 Preheat oven to 375 degrees F (190 degrees C). Spray an 8-inch baking dish with cooking spray. Step 2 Arrange 1/3 of the tortillas over the bottom of the prepared dish. Spread 1/2 the Cheddar cheese, onion, and olives over tortillas. Spoon 1/3 of the green enchilada sauce and 1/3 of the Mexican cheese on top. Repeat layering with 1/3 tortillas and the remaining Cheddar cheese, onion, and olives. Spoon another third of the sauce and Mexican cheese on top. Finish with the remaining tortillas, sauce, and Mexican cheese. Cover with aluminum foil. Step 3 Bake in the preheated oven for 15 minutes. Remove foil and continue baking until cheese is bubbly on top, about 10 minutes more. #SpaClubsHealthyFridayRecipe

08.01.2022 Chicken Korma Ingredients 1 13.5-ounce can coconut milk (do not shake) 1 1/2 pounds skinless, boneless chicken thighs, quartered... 1 tablespoon Madras curry powder Kosher salt and freshly ground pepper 1/4 cup sliced almonds 1 small onion, roughly chopped 1 1-inch piece fresh ginger, peeled and sliced 2 cloves garlic 2 plum tomatoes, roughly chopped 1 cup basmati rice 8 ounces thin green beans, trimmed and halved 1/2 cup chopped fresh cilantro Directions 1. Scoop 1 tablespoon of the cream from the top of the coconut milk. Toss with the chicken, 1 1/2 teaspoons curry powder and a big pinch each of salt and pepper in a bowl. Set aside 10 minutes. 2. Meanwhile, lightly toast the almonds in a large wide pot over medium-high heat. Remove to a bowl and reserve the pot. Puree the onion, ginger, garlic and half the almonds in a food processor. 3. Heat 2 tablespoons more coconut cream in the reserved pot over medium-high heat. Add the onion puree and 1/2 teaspoon salt. Cook, stirring, until the mixture is mostly dry, 5 minutes. Stir in the tomatoes and remaining 1 1/2 teaspoons curry powder; cook until softened, 2 minutes. Stir in the chicken and remaining coconut milk and cream from the can. Cover and simmer until the chicken is cooked through, 10 minutes. Uncover and simmer until the sauce thickens slightly, about 5 minutes. 4. Meanwhile, cook the rice as the label directs. Microwave the green beans in a microwave-safe bowl, covered, until bright green, about 3 minutes. Add the green beans and half the cilantro to the chicken mixture; season with salt and pepper. Serve over the rice; sprinkle with the remaining almonds and cilantro. #SpaClubsHealthyFridayRecipe