Sport & Leisure at home for free

A great way for you to keep healthy and active while our centres are temporarily closed.

Update 1 July 2020: Kardinia Aquatic Centre will remain open through July, August and September, with current opening hours to continue until the start of the summer season in October. Bookings will be required and can be made on our Bookings Page.

All bookings for gym, group exercise and pool sessions at our other centres can also be made on our bookings page.

All memberships, including Webstar’s Swim School memberships will remain on hold. No membership debits will be taken during this period and lump sum memberships will be extended, members will be notified with advance prior to any debits resuming. You do not need to take any action to update or manage your membership.

View our change of services page for more information. 

We know this is a challenging time for everyone and while we can’t offer you our normal in-centre experience, we are excited to keep our community active and healthy for free.

So while our doors are closed, we will be sharing heaps of free content covering at-home workouts, recipes, challenges and so much more. So make sure you join us - from an appropriate social distance!


Sweat from Home – Facebook Live workout timetable

Week commencing 6 to 12 July 2020. To join simply follow us on our Leisurelink Facebook page and join the live classes daily at these times:

  7:00am 8:00am 9:00am
Monday HIIT
Jenny - 45 minutes
   
Tuesday     LiveWell Gentle Mobility and Stretch 
Nikki - 30 minutes
Wednesday

Gentle Strength and Tone
Toni - 45 minutes
Thursday     Gentle Yoga Flow
Nikki - 45 minutes
Saturday   HIIT
Jenny - 45 minutes
 

Week commencing 29 June to 5 July 2020. To join simply follow us on our Leisurelink Facebook page and join the live classes daily at these times:

  7:00am 8:00am 9:00am 10:15am 5:00pm 6:00pm
Monday Body Pump
Live Streaming

Jenny - 55 minutes
      HIIT
Tilly - 45 minutes
Body Attack
Live Streaming

Tilly - 50 minutes
Tuesday       Yoga
Ari - 90 minutes
  Body Pump
Live Streaming

Sharna - 55 minutes
Wednesday

Gentle Strength and Tone
Toni - 45 minutes
LiveWell Gentle Mobility and Stretch
Nikki - 30 minutes
   
Thursday     Gentle Yoga Flow
Nikki - 45 minutes
     
Friday  
Low Impact
Marg - 45 minutes
     
Saturday   HIIT
Jenny - 45 minutes
       

Due to COVID-19, all Les Mills class programs are limited to 1 to 2 releases only for instructors to deliver.

In case you missed any of the live classes this week, make sure you head to the Leisurelink Facebook page to playback, watch and workout.

For those who don't have Facebook, you can still access all the same great workouts on our video page.


Playback Live Workouts 

26 June - Body Pump with Craig


20 June - Yoga with Kristy


13 June - Body Attack with Tilly


Work out safely from home!

It’s important to ensure your health and safety when you work out from home.

All exercise classes involve risks to health and safety, especially streaming video classes performed outside our facilities where we cannot supervise your activity. Please ensure that your exercise space is safe and that you perform the exercises safely.

By streaming video classes, we are unable to supervise your participation and activity, or assess the suitability of these classes for you. Please ensure you undertake any exercise at your own pace and within your personal limitations, and also ensure that your exercise space is safe.

If you undertake an exercise class from our video exercise classes, you do so at your own risk and hold yourself responsible for any loss or damage you might suffer from your participation in the video class.

By watching the pre-recorded and live streamed exercise class, you agree to the above terms.


Motivate30 with Gym Trainer, Danny!

Our Motivate30 classes are a great way to challenge yourself and increase your fitness in fast, fun and ferocious workouts. Even better, our super Gym Trainer Danny is now bringing them to you at home. Workouts will be added shortly, so stay tuned for your chance to get started and get sweating.

16 May - Motivate30 Time Yourself Workout

Time yourself to see how long it takes you to complete 3 rounds of the following exercises, with a 3 minute rest between each round:

  1. 800 metre run
  2. 50 x sit-ups
  3. 50 x squats  

By watching the pre-recorded and live streamed exercise class, you agree to the above terms.


9 May - Motivate30 AMRAP workout

Total duration is 20 minutes. Complete each exercise below in order:

  1. 200 metre run
  2. 10 x burpees
  3. 20 x push-ups
  4. 30 x sit-ups
  5. 40 x lunges

Core Finisher - Plank Challenge

Hold each position for 30 seconds:

  1. All four
  2. Left hand off
  3. Right hand off
  4. Left foot off
  5. Right foot off
  6. Right hand and left foot off
  7. Left hand and right foot off
  8. All four

By watching the pre-recorded and live streamed exercise class, you agree to the above terms.


2 May - Motivate30 Tabata workout

Complete each exercise for 20 seconds followed by 10 seconds rest for two rounds – this will take 4 minutes. Then repeat the whole circuit 4 times.

  1. Shuttle run + sit-ups
  2. Shuttle run + squats
  3. Shuttle run + push-ups
  4. Shuttle run + reverse lunges

By watching the pre-recorded and live streamed exercise class, you agree to the above terms.


24 April - Motivate30 Tabata workout

Complete each exercise for 20 seconds followed by 10 seconds rest for 8 rounds – this will take approximately 4 minutes. Take a minute or 2 between exercises. If you have any form of weight (kettlebell, dumbbell, backpack with weight, cans of soup), we suggest using this for extra resistance during the side bends.

20 seconds on, 10 seconds break for 4 minutes (4 rounds)

  1. Step-ups
  2. Alternating push-ups
  3. Reverse lunges
  4. Side bends

By watching the pre-recorded and live streamed exercise class, you agree to the above terms.


16 April - Motivate30 Recovery session

Hold each stretch for 1 minute on one side and then swap to the other side.

  1. Twisted Cross
  2. Child's Pose
  3. Calf Stretch
  4. Dragon Stretch
  5. Hamstring Stretch

By watching the pre-recorded and live streamed exercise class, you agree to the above terms.


7 April - Motivate30 Driveway HIIT workout

Complete 5 rounds of each exercise for 40 seconds, with a 20 second rest in between.

  1. Bear crawls
  2. Gorillas
  3. Walking lunges
  4. Shuttle runs

By watching the pre-recorded and live streamed exercise class, you agree to the above terms.



LiveWell at-home Workouts!

Join our LiveWell Instructors for a range of gentle workouts from home, which is great for older active adults, pre/post-natal mums, people with limited movement or injury.

See the full workouts below or watch the video to get started and get moving.


21 May 2020 - Chair Circuit workout

Complete the following 10 exercises, flowing from one exercise to the next. Feel free to rest in between each exercise and work at your own pace.

  1. Opposite hand to a lifted knee x 6 reps
  2. Opposite hand to a heel lift x 6 reps
  3. Leg extension – Flex foot on upward motion, hold for 3 seconds. Point foot on downward motion. Repeat 4 times on each leg.
  4. Chair sit ups – Roll backwards and hold for 3 seconds. Come back to an upright position. Repeat 6 times. *Tip: make sure you squeeze your buttocks and pull up in your lower abs x 4 reps.  
  5. Using a towel or small cushion and place between the thighs. Squeeze thighs together and hold 3 seconds x 4 reps. *Option: use hand weights for this section.
  6. Shoulder press x 6 reps. *Tip: sit comfortably on a chair. Feet flat on the ground. Hold the dumbbell or soup can in hands with the upper arm parallel with the ground. The angle of your elbow joint is 90 degrees. Bring arms to the side, then back in.
  7. Heel digs with bicep curls x 6 reps
  8. Calf raises and front shoulder raises x 6 reps
  9. Side reaches x 6 reps
  10. Seated twists short or long arms x 6 reps

By watching the pre-recorded and live streamed exercise class, you agree to the above terms.


28 April 2020 - Cardio workout

Complete 7 exercises for up to 15 seconds, flowing from one exercise to the next. Feel free to rest in between each exercise and work at your own pace.

  1. March on the spot
  2. March with arms up
  3. March forward and backward
  4. Alternating kicks
  5. Alternating leg curl
  6. Heel taps
  7. Side step

By watching the pre-recorded and live streamed exercise class, you agree to the above terms.


9 April 2020 - Circuit workout

Complete 5 exercises with 10 repetitions each, as many times as possible. Feel free to rest in between each exercise and work at your own pace.

  1. Wall or chair push-ups
  2. Chair squats
  3. Calf raises
  4. Bicep curl to shoulder press
  5. Standing leg side raise

By watching the pre-recorded and live streamed exercise class, you agree to the above terms.



LiveWell at Home Program

While our doors are temporarily closed, we’re excited to share a range of at-home workouts, designed specifically for older active adults, pre/post-natal mums, people with limited movement or injury.

Join our LiveWell Gym Instructors for a detailed, step-by-step program that you can do in the comfort of your own home. Our program will give you a range of fantastic low impact workouts that you can do at your own pace, which is great for beginners or those wanting a lower intensity program. Plus get handy hints and exercise guidelines to follow for each workout.


Active Magazine

We are so excited to share the Autumn edition of Active Magazine. It’s jam-packed full of inspirational member stories and testimonials, exercise tips, recipes and more!

So, sit back and relax with a cuppa in the comfort of your own home and enjoy this great read.


Healthy and delicious recipe ideas

Healthy Creamy Tuna Pasta with Vegies

Preparation: 15 minutes
Cook: 15 minutes
Serves: 4

Ingredients
350 grams pasta shapes (spiral or bows)
Olive or canola oil spray
1 onion, finely chopped
2 cloves garlic, crushed
200 grams mushroom, sliced
1/2 zucchini, chopped
185 gram can tuna or salmon, drained
375 millilitres low-fat evaporated milk
2 teaspoon plain flour
1 cup frozen peas
1/2 cup reduced-fat cheese, grated
Pepper, to taste

Method

  1. Cook pasta in boiling water according to packet instructions. Drain and set aside when done.
  2. While the pasta is cooking, spray fry pan with oil and fry onions until soft.
  3. Add garlic and mushrooms and fry for a few minutes.
  4. Add zucchini and fish and cook until zucchini is just soft.
  5. Add evaporated milk and heat through.
  6. In a small bowl mix flour with a little water and mix to make a smooth paste.
  7. Add flour paste and peas to the vegetable and milk mixture and heat for a few minutes, stirring until sauce is thickened.
  8. Add cheese, cracked pepper and pasta and stir through.

Source: LiveLighter®


Healthy Corn Bread

Preparation: 10 minutes
Cook: 25 minutes
Serves: 12

Ingredients
Olive or canola oil spray
1/2 cup polenta
1/2 cup wholemeal self-raising flour
1 cup self-raising flour
2 tablespoons caster sugar
Pepper
1/2 cup low-fat natural yoghurt
3 eggs
420 gram can creamed corn
3/4 cup low-fat milk
2 spring onions (including green tops), thinly sliced
2 tablepsoons sundried tomato, drained and chopped
1/4 cup parsley, roughly chopped

Method

  1. Preheat oven to 200 ºC (180ºC fan-forced).
  2. Spray a 12-cup capacity muffin pan with oil.
  3. Combine dry ingredients and mix well.
  4. Add the rest of the ingredients and mix gently until just combined.
  5. Pour into greased muffin tray.
  6. Bake 20-25 min or until a skewer poked into the centre of a muffin comes out clean.

Hint
This recipe works well in all different shapes and sizes. Try a mini-muffin pan, a loaf tin or a lamington tray but be aware that smaller muffins will cook quicker.

Source: LiveLighter®


Healthy Anytime Toasties

Preparation: 10 minutes
Cook: 15 minutes
Serves: 6

Ingredients
1 capsicum, thinly sliced
1 sweet potato, thinly sliced
1 cup baby spinach leaves
1 tomato, thinly sliced
1 cup low-fat cheese, grated
Spray olive or canola oil spray
1 to taste pepper
6 wholemeal or wholegrain wraps

Method

  1. Turn on sandwich press. Spray lightly with oil. Place capsicum and sweet potato on sandwich press, close lid and cook for 5 minutes or until soft.
  2.  For each wrap, arrange sweet potato, capsicum, tomato, spinach, cheese and pepper.
  3.  Fold each of the four sides to form an enclosed parcel.
  4.  Cook toasties in the sandwich press folded side down with the lid closed for 5 min until lightly browned.

Source: LiveLighter®


Healthy Apple Porridge

Preparation: 5 minutes
Cook: 8 minutes
Serves: 4

Ingredients 
2 cups rolled oats
4 cups water
1 apple, cored and thinly sliced
low-fat milk, to serve

Method - Microwave

  1. Combine all ingredients in a microwave-safe bowl with high sides.
  2. Microwave on high for 8 minutes, stopping and stirring every 2 minutes.

Method - Stove top

  1. Combine all ingredients in a small saucepan over medium heat.
  2. Bring to a slow boil and then reduce the heat to low.
  3. Cook porridge, stirring occasionally for 10 minutes or until thick.

Source: LiveLighter®


Healthy Chickpea Curry

Preparation: 10 minutes
Cook: 20 minutes
Serves: 4

Ingredients
1 teaspoon canola oil
1 onion, chopped
3 cloves garlic, finely chopped
1 tablespoon ground cumin
1 tablespoon ground coriander
1 tablespoon curry powder
1 x 400 gram can no-added-salt chickpeas, drained and rinsed
1/2 zucchini, chopped
3 carrots, chopped
1 cup frozen green bean
400 gram can no-added-salt diced tomatoes
165 gram can reduced-fat coconut milk
4 cups steamed rice (from 2 cups uncooked rice)

Method

  1. Heat oil in a non-stick frypan or pot and fry onions, garlic and spices for 2 minutes.
  2. Add the rest of the ingredients and simmer with the lid off for 15-20 minutes.
  3. Serve with rice.

Source: LiveLighter®


Blueberry and Banana Break

Preparation: 15 minutes
Cook: 0 minutes
Serves: 8

Ingredients 
Olive or canola oil spray
4 ripe bananas, peeled
1/4 cup sugar
1/2 cup low-fat milk
2 eggs
1 cup self-raising flour
1 cup wholemeal self-raising flour
1 teaspoon ground cinnamon
1 cup frozen blueberries

Method

  1. Preheat the oven to 220ºC (200ºC fan forced). Spray a 20 x 10 centimetre loaf tin with oil; line base and sides with non-stick baking paper.
  2. Reserve one whole banana for presentation and mash remaining 3 bananas in a large bowl (1½ cups mashed).
  3. Add sugar, milk and eggs and mix with a fork until well combined.
  4. Sift flours and cinnamon on top of banana mixture, returning husks from the sieve to the bowl. Mix ingredients together until just combined, taking care not to over-mix, then gently fold through blueberries.
  5. Spoon mixture into prepared loaf tin and smooth the surface. Slice remaining banana thinly and overlap slices through the centre of the loaf.
  6. Bake for 35-40 minutes then cover with foil and bake for a further 20 minutes. Centre of loaf will remain moist but not wet when tested with a skewer. Allow to cool in tin for 5 minutes then turn onto a wire rack.
  7. Cut into 1 centimetre slices and toast before serving, if desired.

Source: LiveLighter®


Japanese Sesame Tuna Rice Bowl

Preparation: 15 minutes
Cook: 0 minutes
Serves: 8

Ingredients
For the dressing:
¼ cup hulled tahini paste
¼ cup water
1 teaspoon honey
3 teaspoon reduced-salt soy sauce
1 clove garlic, crushed
Pepper, to taste

For the salad:
425 grams tuna in spring water, drained and flaked
2 x 250 gram pouches microwavable brown rice
1 carrot, peeled into long ribbons
200 grams snow pea, sliced thinly lengthways
2 Lebanese cucumbers, sliced into thin rounds (cutting on the diagonal)
4 radishes, thinly sliced
1 avocado, stoned, peeled and sliced lengthways
1 tablespoon sesame seeds
2 spring onions (including green tops), sliced into thin rounds (cutting on the diagonal)
Pickled ginger, to taste, optional

Method

  1. To make dressing, combine tahini, water, honey, soy, garlic and pepper to taste.
  2. Mix half the dressing into the drained tuna.
  3. Microwave rice according to packet instructions then divide among serving bowls.
  4. Top each bowl with carrot, snowpeas, cucumber, radish, avocado and tuna placed neatly around the bowl in its own area.
  5. Drizzle over remaining dressing, sprinkle with sesame seeds and garnish with spring onions and pickled ginger (if using). Best served while rice is warm.

Source: LiveLighter®


Hummus Four Ways Recipe

Preparation: 15 minutes
Cook: 0 minutes
Serves: 8

Ingredients
½ clove garlic, peeled
1 x 400 gram can no-added-salt chickpeas
1 tablespoon hulled tahini paste
2 tablespoons olive oil
2 tablespoons lemon juice
1½ teaspoon ground cumin, optional
Pepper, to taste

Method - Classic hummus

  1. Mince or grate the garlic. If you are using a food processor with a small bowl you can use it to do the garlic too.
  2. Drain and rinse the chickpeas and add to the food processor with the other ingredients.
  3. Blitz the ingredients (except pepper and salt), adding a tablespoon of very cold water at a time to help it blend. Keep adding water and blitzing until it’s smooth and a texture you like.
  4. Taste, and season with pepper and salt if required.

Method - Roast pumpkin hummus
Add 1 cup (175 grams) roasted pumpkin and 2 cloves roasted garlic.

Method - Beetroot and mint hummus
Add 225 gram tin of beetroot, drained (or roasted beetroot) and fresh mint.

Method - Mediterranean
Add 2 tablespoons olives and 2 tablespoons sundried tomatoes.

Source: LiveLighter®


Smoothie Bowl Recipe

Preparation: 20 minutes
Cook: 30 minutes
Serves: 1

Ingredients
1/3 cup strawberries
1/2 cup blueberries
1/4 cup raspberries
3 heaped tablespoonps coconut yoghurt
Drizzle of honey

Method

  1. Load the strawberries, blueberries, raspberries, yoghurt and honey into the blender.
  2. Once smooth pour into bowl and top with sliced banana, coconut flakes, fruit free muesli.

Healthy Chargrilled Chicken and Vegie Stack with Salsa Verde Recipe

Preparation: 10 minutes
Cook: 20 minutes
Serves: 4

Ingredients
2 cloves garlic, peeled
½ cup parsley
½ cup basil leaves
1 tablespoon capers, drained
2 tablespoons lemon juice
1 tablespoon water
2 small skinless
Chicken breasts
Olive or canola oil spray
450 grams Japanese, Kent or butternut pumpkin, peeled and cut into 3 millimetre slices
1 eggplant, cut into 12 by 3 millimetre thick slices
2 red capsicum, seeded and quartered
1 zucchini, cut into 16 by 5 millimetre thick slices
32 basil leaves, extra

Method

  1. To make salsa Verde, place garlic, parsley, basil, capers, lemon juice and water into the bowl of a food processor. Process until smooth and set aside.
  2. Spray a barbecue, char-grill or griddle with oil and heat to high. Halve each chicken breast lengthways to form four thin breast steaks. Using a rolling pin, pound steaks between two sheets of plastic wrap to 5 millimetres thickness. Cut each in half again to form eight smaller steaks.
  3. Place chicken in a small dish with half the salsa Verde; stir to coat and set aside to marinate.
  4. Place vegetables on heated grill and cook in batches for two to three minutes each side until lightly charred and just tender. Transfer to a large plate and cover loosely with foil to keep warm; repeat with remaining vegetables.
  5. Respray grill and cook chicken for two to three minutes each side until cooked through.
  6. To assemble each stack on a serving plate, layer a slice of eggplant, four basil leaves, two zucchini slices, two pumpkin slices, one piece capsicum and top with chicken.
  7. Repeat layers again. Finish with an extra eggplant slice and top with a tablespoon of reserved salsa Verde.
  8. Serve immediately.

Source: LiveLighter®


Healthy Homestyle Baked Beans

Preparation: 5 minutes
Cook: 20 minutes
Serves: 4

Ingredients
Olive or canola oil spray
1 medium brown onion, peeled and diced
2 cloves garlic, crushed
1 tablespoon no-added-salt Tomato paste
1 teaspoon smoked paprika
400 gram can no-added-salt Diced tomatoes
1 tablespoon salt-reduced Tomato sauce
1 tablespoon Worcestershire sauce
420 gram can no-added-salt cannellini or butter beans, drained and rinsed
3 tablespoons parsley, finely chopped
4 slices wholegrain bread, toasted
Pepper, to taste

Method

  1. Spray oil in a medium saucepan and cook onion and garlic over medium heat until softened.
  2. Add the tomato paste and smoked paprika and stir through and cook for one minute.
  3. Add the can of tomatoes, including juice, tomato sauce and Worcestershire sauce. Mix well and bring to the boil.
  4. Reduce the heat and simmer uncovered for 10 minutes until slightly thickened.
  5. Add in the cannellini beans and stir until heated through.
  6. Remove from heat, mix in the parsley, pepper and serve on toast.

Source: LiveLighter®





Page last updated: Friday, 3 July 2020

Print