LEARN HOW TO PLAY Flip pa Ball WHEN: 3PM TO 4PM ON WED 10 TH AND 17 TH JANUARY COST: $5 PER CHILD OR INCLUDED IN THE SPORTS CLINIC DAY $ BOOK NOW! 5 DAYS HOLIDAY INTENSIVE WEEK 1 MONDAY 8 TH TO FRIDAY 12 TH JANUARY WEEK 2 MONDAY 15 TH TO FRIDAY 19 TH JANUARY 5 DAY INTENSIVE PROGRAM $ 65 PER CHILD FOR 5 DAYS HOLIDAY INTENSIVE Learn to Swim Warwick Indoor Recreation and Aquatic Centre 4661 7955 29 Palmerin St, Warwick, Queensland 4370 e: [email protected]w: www.wirac.com.au Merry Xmas and Happy New Year from the team @ WIRAC WELCOME TO THE WIRAC ADVENT CALENDAR for December 2017 & January 2018
Transcript
LEARN HOW TO PLAY
Flippa BallWHEN:
3PM TO 4PM ONWED 10TH AND 17TH JANUARY
COST: $5 PER CHILDOR INCLUDED IN THE SPORTS CLINIC DAY
Friday 1st December to Sunday 10th December Open hours and classes as normal
Open hours and classes as normal from Monday 8th January 2018
Friday 15th DecemberOpen 5:30am – 8pm
Friday 22nd DecemberOpen 5:30am – 6:30pm
Friday 29th DecemberOpen 9am – 6:30pm
Friday 5th JanuaryOpen 5:30am – 6:30pm
Monday 11th DecemberEnrolments for Learn To Swim
in Term 1, 2018
Monday 18th DecemberModified Centre Hours
CommenceOpen 5:30am – 6:30pm
Monday 25th December
MERRY XMASCentre Closed
Monday 1st January
HAPPY NEW YEAROpen 12noon – 6:30pm
Sunday 17th DecemberOpen 11am – 6pm
Sunday 24th DecemberOpen 10am – 2pm
Sunday 31st December
NEW YEARS EVEOpen 10am – 2pm
Sunday 7th JanuaryOpen 11am – 6pm
Wednesday 13th DecemberSports Clinic $25 per child 9am – 3pm
Bookings required
Wednesday 20th DecemberOpen 5:30am – 6:30pm
Wednesday 27th DecemberOpen 9am – 6:30pm
Wednesday 3rd JanuaryOpen 5:30am – 6:30pm
Saturday 23rd DecemberOpen 7am – 6pm
Saturday 30th DecemberOpen 7am – 6pm
Saturday 6th JanuaryOpen 7am – 6pm
Tuesday 12th DecemberRock Wall and Swim $5
10:30am – 12noonPool Inflatable 12noon – 2pm
Tuesday 19th DecemberOpen 5:30am – 6:30pm
Tuesday 26th December
BOXING DAYCentre Closed
Tuesday 2nd JanuaryOpen 5:30am – 6:30pm
4 Sleeps to Xmas! 3 Sleeps to Xmas!7 Sleeps to Xmas! 1 Sleeps to Xmas!5 Sleeps to Xmas! 2 Sleeps to Xmas!6 Sleeps to Xmas!
CHECK OUT THE WIRAC ADVENT
CALENDARfor December 2017 & January 2018
December 2017 to January 2018
Wednesday 13th December
Wednesday 10th January
Wednesday 17th January
*Bookings required. Minimum numbers apply.
Sports Clinics*
HOLIDAY ACTIVITY PROGRAM AT WIRAC – DECEMBER / JANUARY
8th – 12th January
15th – 19th Janurary
See reception for more info!
Learn To Swim Intensive *
Ask about our FREE Christmas
Survival Plan!
Saturday 16th DecemberOpen 7am – 6pm
1. Plan Decide how you want to look and feel on January 1st. Put it in writing and display it somewhere to keep you constantly reminded of where you are headed.2. Stay RegularDon’t skip meals to compensate for a big event on the same day. Maybe just lighten up the earlier meals, cut out some of the starch, fruit or fat (save them for later). Eating regular sensible meals will help you to avoid overeating later on.
3. Invest in yourself
WIRAC ChristmasSURVIVALGuideHave a “body” jar: • Every time you do exercise, put a gold coin in • Every day you comply with the eating plan, put a gold coin in
• Every time you perform an incidental exercise (e.g. use the stairs etc), put a silver coin inBUT• Every time you deviate from the plan, take a gold coin outBy the end of the silly season, you will be able to treat yourself to something special like a facial or massage, a great reward for your hard work.
4. Party HeartyDon’t miss out on the party, just make smarter choices such as seafood kebabs, chicken pieces, vegetable sticks and salsa. These are far better choices than fatty greasy food. If you are asked to bring a plate, always bring a plate of food that you can eat. That way you will know there will be at least one selection for you to choose from.
5. Drink WaterDrinking water will prevent fatigue and leave you with more energy to stay active. It will also break down any alcohol that may be lingering in your system!
EACH & EVERY glass of wine contains 90 caloriesYou will need to do• 25 minutes of walking or • 15 minutes of dancing or• 35 minutes of gardeningEACH & EVERY Spirit and soft drink (e.g. Rum and Coke, Scotch and Dry) contains at least 120 caloriesYou will need to do • 30 minutes of housework or• 22 minutes of swimming laps in a pool or• 30 minutes on the circuitEACH & EVERY Cheese and cracker contains approximately 110 caloriesYou will need to do• 20 minutes of Pilates or• 26 minutes of cycling or• 37 minutes of golfEACH & EVERY piece of X-mas cake contains 256 calories
You will need to do• 53 minutes of walking or• 61 minutes of yoga or• 33 minutes of non-stop walking up stairsT&c’s for the 7 day pass: strictly limited to first time users only. The pass cannot be redeemed for cash and only one pass per person. This offer cannot be used with other promotional offers and allows the holder to use the aquatic group fitness and/or health club at WIRAC for 7 consecutive days. All passes must be started by the 31 Jan 2017.
ALCOHOL:DRINK
RESPONSIBLY AND BE AWARE
OF THE CONSEQUENCES!
SURVIVAL TIPS
SOMETHING TO CONSIDER WHEN YOU DO DRINK OVER XMAS AND THE NEW YEAR
Bottle 300ml 210 34Rum & Coke (pre-mix) Can 375ml 275 37UDL Vodka & Lime Can 375ml 255 37Spirits*
1 shot 30ml 66 0*it is not the spirit that does the damage, it is what we mix it withTIPS• By mixing your spirits with low kilojoule soft drink (e.g. soda, diet
coke etc) you can reduce the overall calorie intake of a drink by half.
• Alternate every alcoholic drink with a tall glass of water.• Sometimes it is not the drinks that are the most costly; it is the
snacks that we unconsciously pick at while we are drinking.SUMMARYThe Festive Season is a time to relax, unwind and recharge your
batteries. Relaxing can be partying and socializing but just as relaxing
can be some physical activity of your choie. Exercise with a friend
or partner to make it more enjoyable. Whilst you may not have work
commitments over the festive season, you can pencil in physical activity
sessions. For example: walk, ride, play some social sport, go to the gym
(many gyms will offer 3-7 day passes over December as it is a quiet time
for them). If you would like to take advantage of our free* 7 day pass
to the Centre, pop in with this Survival Guide and ask the team about
getting active at WIRAC in 2017. Please note terms & conditions
do apply.This Christmas Survival Guide has been brought to you by the friendly
team at the Warwick Indoor Recreation and Aquatic Centre (WIRAC)
and our partners at Dietflex. We wish the Warwick community a happy, healthy and safe
