2013 summer break recreate

LEAD the wayleadership & Development week p26

2013 UWA SPORTS SCHOLARSHIPS p26

US4Ksend your kids to uni p30

RECREATE®

CELEBRATECENTUMUWA’s 100th Birthday p4

$12/week 2013 fitness memberships p6

girl powerembracing the wild side p10

SUMMERBREAK2013

Stretching & Athletic PerformanceFITNESS TRAINING ARTICLE

Directors Note

07 Memberships

Fitness

Group Fitness & TrainingUWA Staff & Alumni Fitness

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Recreate

Short Courses COURSE LIST

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Sport

FacilitiesFacilities & Map34

editor bea sonnenberg | artwork aaron mitcham | printing optima press, matt clarke | contact tel (08) 6488 2286 email [email protected]

Events Calendar04

How to Enrol05

Try something a little different this summer. Get outside and get active with over 34 short course options to choose from.Get more out of your University

and get involved in fitness at UWA Sports.

Game on. Take to the field this semester and join a sporting team at UWA.

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Sport & Club News

TSWATERTIARY SPORTS WA

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US4KUNI SPORT 4 KIDS

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Club & Team Contacts

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Centum theme: UWA Boat Shed, one of UWA’s historic buildings.Image provided by UWA Public Affairs

Cover

Gluten Free - Fad or Fact? NUTRITION AND DIET ARTICLE

Girl Power!FITNESS TRAINING ARTICLE

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Janine MurrayELITE ATHLETE PROFILE

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UWA Sport Scholarships

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Sharugasan Rabit ChandraFITNESS INSTRUCTOR PROFILE

Leadership & Development Week

Uni SportsINTER-COLLEGE & FACULTY

Here at UWA Sports, we believe in living a healthy active lifestyle. Our memberships and programs are designed to give you everything you need to keep active and healthy.

Whether you’re looking for a fresh start to your fitness or want to maintain your current levels, to play sport or join a club, UWA Sports is ready and willing to help.

No matter what you’re into, you’ll fit in at UWA Sports.

Premium Fitness ClassesCOURSE LIST

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Tao MantarasESS TEAM INTERVIEW

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WEFITYOURWORLD

our missionUWA Sports provides high quality sport and recreation opportunities and experiences at

UWA through membership and participation.

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THINKFASTSTAYSOCIAL

FacebookCheck out the latest photos, notifications, and general news from UWA Sports at www.facebook.com/uwasports

TwitterGet updated with UWA Sports, and stay in the loop with handy hints, interesting new stories, and more. @UWA_Sports

Keep in touch with UWA Sports with our social media sites. We’ll keep you up to date with the latest promotions, events, fitness tips and much more, so you’ll never have to miss a beat.

Daily Replay BlogVisit www.dailyreplay.com.au for daily news, videos, articles, tips, healthy recipes and more straight from the UWA Sports office.

EmailGet UWA Sports straight to your inbox. Go online at www.sport.uwa.edu.au and click the orange RSS button.

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UWA Sports Summer 2013 Events Calendar

Recreate Summer courses start

Come & Try Week

Recreate Opt 3

Uni Holiday New MonthRecreate® CoursesEvents Sport Days Uni Dates

Leadership & Development Week

TSWA

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2013 Alumni WeekendIn 2013, our UWA Centenary year, we are holding UWA’s inaugural Alumni Weekend to celebrate and honour our global alumni community, represented by over 80,000 graduates who are living and working in over 100 countries.

The Alumni Weekend will not only present a unique opportunity to come together to celebrate this University’s landmark 100 years but offer a diverse program of activities, events and reunions.

UWA Sports will be providing a range of sporting, fitness, and health activities throughout the weekend.

Mar

Recreate Sem 1,ESS Comp start

UWA RFC opens for 2013

US4K Summer starts

UWA O Day

TSWA

TSWA

TSWA

Alumni Weekend

Warren Jones Regatta

Australia Day

Australia Day Holiday

State Nickel Swim Thru Perth

New UWA Staff Orientation Day

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Inter-Fac Sport

Inter-Fac Sport

Inter-Fac Sport

Inter-Fac Sport

Inter-Col Sport

Inter-Col Sport

Inter-Col SportInter-Col Sport

Inter-Col Sport

Welcome to Recreate® Summer Break. Celebrate UWA’s Centenary2013 marks the beginning of the UWA Centenary, celebrating the University’s 100 years of excellence across a range of areas.

The celebrations will kick off with the Alumni Weekend from 8-10 February. If you’re an alumni, bring your fitness gear, racquets, sneakers and bathers as you will be able to make use of the University’s sporting and fitness facilities throughout the weekend. These include tennis and squash courts and the recently redeveloped fitness centre.

There will also be a variety of organised sport, health, relaxation, aquatic and outdoor recreation activities on offer. Visit www.sport.uwa.edu.au for more information.

Enjoy Campus LifeWhilst students are on break now is the time to take advantage of UWA’s magnificent Crawley campus and try out one of the many sport, health, fitness and recreation activities on offer: Join or casually visit the UWA Recreation &

Bruce MeakinsExecutive DirectorUWA Sports

Fitness Centre, which is open to the public and underwent major redevelopments and upgrades in 2012, featuring state-of-the art equipment. Or learn a new exercise, fitness or sport skill by enrolling in one of our Recreate® courses.

Send your Kids to UniUni Sport 4 Kids is a multi-sport day camp, which runs during school holidays, introducing your children to a variety of sports in a friendly, non-competitive way.

It’s a great opportunity for today’s kids, tomorrow’s leaders to discover and get a taste of this University’s world-class sporting facilities. Our Summer Program starts on 7 January and runs until the end of the schools holidays, please view page 30 for details.

Stay healthy and active this summer.

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How to

ENROL and get involved.

Who Can Enrol?Anyone can participate with UWA Sports. UWA Sport Association members receive a 25% discount on all courses and memberships.

CancellationsIf a Recreate® course is cancelled due to insufficient numbers, fees will be refunded in full and you will be notified. All refunds will be issued as cheques and mailed to participants.

Enrolment FormsAre available for download online at www.sport.uwa.edu.au or from the UWA Recreation & Fitness Centre front desk.

NoteParticipants must be physically and mentally capable to undertake the activity they involve themselves in.

In Person The fastest way to enrol. Head down to the UWA Recreation & Fitness Centre front desk and complete your enrolment with one of our friendly staff.

Online Get started with UWA Sports from your computer. Check us out online at www.sport.uwa.edu.au and see membership prices, updated course info, all the fitness classes, as well as all of our programs and events.

There’s more than one way to live a healthy active lifestyle. Whatever your passion, UWA Sports can offer you a path. Enrol in fitness, sport, short courses and other programs at UWA Sports.

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With 6 workout zones boasting state-of-the-art fitness training equipment, over 60 group fitness and training classes per week, and free court hire.

Visit us at the UWA Recreation & Fitness Centre at the north end of Crawley campus and see it for yourself.

$12PER weekMEMBERSHIPFitnessUWA Sports

from

We Fit Your World.

UWASPORTSMEMBERSHIPSA UWA Sports Fitness Membership is the easiest way to get fit and stay in shape all year long. With access to the UWA Recreation & Fitness Centre, including 6 workout zones, over 60 group fitness and training classes each week, and free court hire, our members have no trouble reaching all their fitness goals.

Get started with an Association Membership, free for UWA students, which provides discounts and extra benefits around the Centre and to our short courses. Then grab yourself a fitness membership from as little as $12 per week to collect all the benefits of UWA Sports.

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$0 freeUWA STUDENTSDue to the changes in amenities fees at UWA, UWA students pay no Association Fee when getting their membership to the UWA Recreation & Fitness Centre.

$150UWA STAFF, ALUMNI,& ASSOCIATES

$12/week12 MONTH MEMBERSHIPTotal cost: $600Duration: 50 weeksAvailable to: UWA students & Association membersCommunity price: $850

$16/week6 MONTH MEMBERSHIPTotal cost: $400Duration: 25 weeksAvailable to: UWA students & Association members

$20/weekSTAFF FITNESS PREMIUM MEMBERSHIPTotal Cost: $1,000Salary packaging availableIncludes special benefits; see page 12.Duration: 50 weeksAvailable to: UWA staff only

$90MULTIPASSDuration: 10 casual visitsAvailable to: UWA students & Association members Community price: $120

Associates here refer to immediate family members of UWA staff, students, and alumni, and to students and alumni from other universities.

Association membership is not available to community members.

We Fit Your World.

ASSOCIATION Members Fitness MembersFitness memberships include access to all gym floors, group fitness classes, free appraisals, as well as an hour court hire free every day.

Association memberships are the gateway to UWA Sports, giving you discounts on our services and programs

1 hour free

court hire

every day!

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stretching AND ATHLETIC PERFORMANCE

Stretching has long been claimed to have many health benefits as well as reduce the risk of injury and improve of athletic performance.

Studies have shown that in an untrained population, stretching improves flexibility, muscular power, strength and endurance, so there are definite benefits to stretching for someone who would otherwise be doing nothing (1). It is also necessary for athletes to possess a certain level of flexibility required for their sport-specific movements in order to reduce the risk of injury and maximise the economy of movement (2), so these claims seem to be true even for trained athletes.

In spite of these potential benefits, stretching has recently lost favour among many strength and conditioning specialists and recreational strength trainers alike. This is in part due to many recent studies disproving some of the purported benefits of stretching immediately before activity. Stretching before competition has in fact been found not only to have no benefits in terms of reduced injury risk but may also even impair performance, especially in explosive and powerful movements (3). Because of this, many trainers have simply begun to neglect stretching entirely.

The problem is not the stretching itself, but the timing. As an example if you were to do a heavy weights sessions immediately before competing in your sport, it would obviously impair your performance due to fatigue. Does that mean weight training is useless and should be avoided entirely? Of course not, it simply needs to be used at the right time as training rather than as preparation immediately before competition, and stretching should be used the same way.

So stretching has been proven a useful tool for an untrained individual to improve their performance, but what about highly trained athletes? They will most likely already be flexible enough to perform all of their sport-specific movements uninhibited and being highly trained will probably not gain any further benefits in strength or endurance from stretching. Theoretically stretching may still help to improve performance even in this case.

Based on the properties of muscle, a faster contraction cannot produce as much force as a slower one. As power output is a product of force and velocity the optimum power output is a trade-off somewhere in the middle between high force and high velocity. When a longer muscle contracts it will be able to move a larger distance in the same time relative to a smaller muscle, therefore increasing the velocity side of the equation resulting in a more powerful movement.

As power is a quality highly valued in many athletes, a longer muscle which will be able to create these movements should also be sought after. It would be especially beneficial when the force required is low while the velocity is high (eg. throwing a ball), but a longer muscle could also improve performance where the force required is higher (eg. a vertical jump). The dotted line on the graph below shows a shorter muscle, while the solid line shows a longer, otherwise identical, muscle.

So whether you are untrained, a recreational or even professional athlete you could gain definite benefits from stretching including improved flexibility, strength, power and endurance. You simply need to use it correctly and consistently as a training method as opposed to part of a pre-competition warmup.

REFERENCES1. Eldredge, C, Kokkonen, J, Nelson, AG,Winchester, JB 2007, ‘Chronic Static Stretching Improves Exercise Performance’, Medicine & Science in Sport & Exercise, Vol. 39, No. 10, pp. 1825-1831.

2. Shrier, I 2004, ‘Does Stretching Improve Performance? A Systematic & Critical Review of the Literature’, Clinical Journal of Sports Medicine, vol. 14, no. 5, pp. 267-273.

3. Behm, D, Cahill, F, Carroll, M, Power, K, Young, W 2004, ‘An Acute Bout of Static Stretching: Effects on Force and Jumping Performance’, Medicine & Science in Sport & Exercise, vol. 36, no. 8, pp. 1389-1396.

“

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the problem is not the stretching itself, rather the timing... it simply needsto be used at the right time as training rather

than as preparation

By Nathaniel Baldwin, UWA Sports Fitness Instructor

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Gluten-free Diets: Fact or Fad?By Dr Katherine Iscoe

With followers including Victoria Beckam, Gwyneth Paltrow and Miley Cyrus, the gluten-free diet (GFD) seems to be the life-style choice de jour. However, does the diet really offer a magical ride to bikini-body shape and doctor-free days? Or is it just another fad diet created to swipe millions off mis-informed customers?

Only a decade past, dietary issues caused by the consumption of gluten-laden products such as breads and pasta were merely a blip of the health-watch radar. Currently, however, these same foods cause bloating (aka ‘gluten baby’), gas and intestinal issues in the majority. From an evolutionary standpoint, it is highly unlikely, if not impossible, that a genetic shift caused this exponential change in the digestive abilities of humans in such a short time. Furthermore, considering the US Department of Agriculture estimates gluten-free sales to have reached almost 2 billion, caution is warranted.

What is gluten anyways?Put simply, gluten is a combination of two proteins bound with starch. It is most often found in wheat and grain-related products such as rye and barley. The most common food products containing gluten are bread and pasta, however it is also hidden as a stabilising agent in salad dressings and even ice cream.

Are gluten-free diets beneficial?For some, the GFD is used as a medical treatment for conditions such as celiac disease (immune reaction to gluten), dermatitis herpetiformis (skin rash) and gluten-related ataxia (disruptions in body movements). Removal of gluten from patients’ diets will help to alleviate, if not remove, disease-related symptoms.

How do I know if I’m gluten-intolerant or sensitive?Diagnosis of celiac disease is most commonly done through blood tests, but may also be done through intestinal biopsies. To make matters confusing, some people test negative for celiac disease, but have similar symptoms to those with the disease (bloating, gas, fatigue). These individuals may have what is currently termed “non-celiac gluten sensitivity” and put on a GFD with successful alleviation of symptoms.

Are all gluten-free products healthy?This is where clarification of facts and fads becomes most important. In contrast to years past, when the range of gluten-free products were scarce, and often tasted like cardboard, today’s delicious range covers everything from pizza to pasta and cookies to cakes. Such products, however, also come at a premium and average a 250% price mark-up compared to their non-gluten-free counterpart. In addition to a hefty price tag, these items often use additional fat and sugar to improve not only taste, but product texture as well. As such, make sure to check the nutritional label carefully.

For more information on celiac disease, gluten sensitivity and the GFD, visit http://www.coeliac.org.au/.

REFERENCES• Pietzak, M., Celiac Disease, Wheat

Allergy, and Gluten Sensitivity: When Gluten Free Is Not a Fad. J Parenter Enteral Nutr. January 2012 vol. 36 no. 1 suppl 68S-75S.

• El-Chammas, K. and Danner, E. Gluten-Free Diet in Nonceliac Disease. Nutr Clin Pract. June 2011 vol. 26 no. 3 294-299.

• Nelsen, D.A., Gluten sensitivity: Fad and fact. J Ark Med Soc. September 2012. 109(4):60-1.

RECIPESKeen to try out some gluten-free recipes without the heavy price tag? Try these and other easy, fast and nutritious recipes from the Deliciously Fitt kitchen at www.deliciouslyfitt.com.

EATING HEALTHY ON A DIMEThink eating healthy means breaking the bank? Think again! Don’t miss this MUST- ATTEND seminar to learn how to SAVE MONEY and TIME in your quest to get fit in 2013!Where: UWA Watersports & Leadership CentreWhen: Wednesday January 30th, 2013Time: 7:00pm – 8:00pmCost: Free

WOMENS HEALTH & FITNESS DAYEducation and practical seminars including ‘facts vs fads: nutrition and supplementation’, ‘women and weights’, ‘mindful not mindless eating’, and ‘your metabolism explained’.

Where: School of Sport Science, UWA When: Sunday, 20 January 2013Time: 10am - 3pmCost: $120 (includes health lunch and snacks, free products and tons of prizes to be won!)

Dr Katherine Iscoe will be presenting two seminars on healthy eating, nutrition, and fitness in January, 2013.

Dr Katherine Iscoe is an exercise physiologist with an interest in health-based nutrition for weight-maintenance.

Katherine is a lead researcher in the field of health and fitness at the University of Western Australia. In her spare time, Katherine also writes the healthy food blog Deliciously Fitt which provides easy and affordable recipes for those aiming to improve health and look great!

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Every UWA member is entitled to a free fitness induction when they join, as well as ongoing program renewals every 6-8 weeks. So if you want to fast track your fitness goals book in with one of our trainers today!

“I found the resistance machines a great start for developing my technique and once I felt confident I then moved onto bodyweight exercises and incorporated free weights into my workout regime. Not only did I see improvements in my overall strength but am now able to run for longer and faster!” – Kat

‘Keeping fit’ is another shared goal amongst us girls, this is where aerobic exercises come in. Aerobic training helps to improve our cardiovascular system to keep the heart healthy and burn the excess fat. Cardio based machines such as treadmills or rowers work the entire body and will improve fitness levels by increasing the heart rate. Boxing is also an excellent way to increase fitness as it involves power, speed and strength and is a great stress relief! Not only that but it gives us that rush of endorphins - the ‘happy hormones’.

“I love the feeling after a high intensity aerobic workout, you feel great knowing you’ve worked hard, burned some calories and shaken off your anxiety or stress from the day” – Laura

Michelle Bridges, Gillian Michaels and Jackie Warner, what do these women have in common? (aside from killer bods) They have all embraced their inner Girl Power! “How can I do that” you ask?

By making a commitment to your quality of life, through ongoing training, eating well and maintaining a balanced lifestyle. It’s all about loving who you are, knowing what you want in order to set goals, and having the confidence to do anything you put your mind to.

Do you find yourself thinking “I definitely couldn’t lift that, there’s no way I could run that fast, or box? That’s more of a guy thing isn’t it?!” Think again ladies, it’s time to unleash the Girl Power within! We all know what it’s like to walk into a gym overrun with males. Just the thought of approaching the weights section is intimidating. UWA trainers Kelly, Kat and Laura prove that with knowledge comes power and confidence. Knowing how to train and the ap-propriate type of training suited to your fitness goals will relinquish any fears about stepping into the high performance room.

“When I first joined, I wandered the gym aimlessly without a set program to follow. I was unsure of how to use the machines or free weights, so I would jump on the cardio equipment at steady pace for 40 minutes and that was it! Week by week I felt disappointed that I wasn’t seeing results. I was offered an induction with a qualified personal trainer where they wrote a program tailored to my fitness goals. The trainer then ran through each exercise component with me, explaining the benefits and the safest technique.

After that my whole attitude to fitness changed, I loved coming to the gym with a purpose!” – Kelly

Ladies you’ll be pleased to know that we all share common fitness goals, to strip fat from the ‘problem areas’ (also known as ‘thunder thighs’, ‘tuck shop lady arms’ and the ‘love handles’). Contrary to popular belief, you cannot burn fat in a specific area through a certain exercise, if only that was the case!

To achieve the best results it is important to include both cardio and resistance training into your program. This will decrease overall body fat and in turn define the muscle.

GIRL POWER!Embracing the wild side of uwa sportsby UWA Sports Fitness Instructors Laura, Kelly, & Kat

Resistance training is a vital component to developing strength

for activities of everyday living and sculpting the muscles to achieve

that ‘toned’ look.

Become a part of the Girl Power Revolution Girls don’t feel like you have to go this alone! Why not try one of the many fantastic group fitness classes UWA Fitness Centre has to offer, such as BODYPUMP™ for strength training or BODYATTACK™ or RPM™ for high intensity interval training. If you’re a beginner to weight training talk to our Fitness Team to get started, or for the keen runners try out ‘RunClub’ and if you like to shake your booty get involved with our Zumba® classes. Whatever your goal is, there is something for you at the UWA Recreation & Fitness Centre.

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Powered by great music you’ll always find enough

energy to hit that next big beat!

Ever wondered where that music is coming from, or what’s got a whole room full of people shouting & singing? It’s Group Fitness!

Group Fitness is a powerful force at the UWA Fitness Centre, currently offering heaps of classes each week including 6 of the Les Mills™ programs. We evenhave Yoga and ZUMBA®!

What makes Group Fitness so unique and so motivating are the instructors. These guys coach you every step of the way. We’re not the people standing shouting instructions and watching you sweat; we’re the people at the front sweating right back at you.

UWA SPORTS

UltraFit: If you are looking to test and push yourself

to the limit, than Ultrafit is the class for you. UltraFit is

a challenging mix of high intensity cardio and muscular

endurance resistance training. Go from fit to UltraFit.

Medium level of fitness necessary. Good attitude essential.

Yoga: Vinyasa Flow Yoga focuses on poses &

movements synchronised with breath. Static poses build

strength, heat & flexibility, while a strong focus on core

conditioning leaves you long, lean, calm & centred.

RunClub: This is an opportunity to become part of a

community - part of a “club” that will train together twice

a week towards a different monthly event around Perth.

Sessions will be structured to improve stamina, strength,

speed and endurance and have you ready to run your

best race!

BODYATTACK™: BODYATTACK™ is the

sports-inspired cardio workout for building strength

and stamina. This high-energy interval training class

combines athletic aerobic movements with strength and

stabilization exercises.

BODYBALANCE™: A mix of eastern disciplines like

yoga and tai chi, with popular new methods such

as pilates. Controlled breathing, concentration, and

a carefully structured series of stretches and poses

creates an holistic workout that brings the body into a

state of harmony and balance.

BODYCOMBAT™: An MMA inspired workout that

combines moves and stances from a range of self-

defence disciplines like karate, boxing and taekwon-do.

A fierce, energetic experience which raises fitness levels

throughout the whole body.

BODYPUMP™: A 60 minute class using barbells and

adjustable weights to tone and condition muscles whilst

raising metabolic rate for rapid fat-burning. The “world’s

fastest way to get in shape”.

RPM™: The ultimate ride. A safe, motivational, aerobic

experience designed to get you into the zone fast. Ride

to the rhythm of energetic music, and sweat your way to

a natural high.

CXWORX™: Based on cutting edge scientific research,

this latest 30 minute Les Mills™ class hones your abs,

glutes, back and obliques.

Fitbox: Practice your boxing skills, improve your

agility and functional core strength. Fitbox combines

agility drills, partner boxing and challenging abdominal

exercises for an effective full body workout.

Zumba®: Dance away stress and reinvigorate yourself

with Zumba®. The Zumba® program fuses hypnotic latin

rhythms and easy-to-follow moves in a group workout

environment.

JumpStart: Jump start your calorie-burning engine

with a mixture of cardiovascular and resistance training.

Designed to motivate you and keep you on track with

your long term fitness and weight loss goals. Open to all

levels of fitness.

CLASSES

Latest TimetableScan the code on the right to view the latest Group Fitness & Training timetable, then go like “UWA Group Fitness” on Facebook to meet fellow fitness enthusiasts. Ask us fitness questions and we’ll keep you posted on the latest releases and classes!

Don’t need the music, but need that extra push? Try one of our trainer-led Group Training classes: JumpStart, Fitbox, UltraFit & RunClub.

Whatever it is that you want out of your workout, you’ll be able to find something that suits every day!

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Premium Membership for only $20 per week.

UWA Staff& Alumni Fitness

Start living the healthy, active life at UWA and get into UWA Staff Fitness. The Watersports & Leadership Centre gym is available exclusively to UWA Staff Fitness Premium members, offering stunning views over Matilda Bay, state-of- the-art equipment, personal training, and a private workout atmosphere. Take advantage of the salary packaging benefit option for increased discounts.

UWA Staff Premium Members enjoy a wide range of benefits: Unlimited access to the UWA Recreation & Fitness Centre gym facilities and group fitness classes, premium small-group classes running at the UWA Watersports & Leadership Centre, free court hire (1 hour/day) as well as 20 half-hour personal training sessions annually.

UWA staff can also opt for a regular fitness membership by purchasing a 12 Month Membership to the UWA Recreation & Fitness Centre.

Get more out of your Premium Fitness Membership.

Small-group premium classes run at the UWA Watersports & Leadership Centre and are open to all UWA staff & alumni. Pricing levels are tailored towards current Premium Fitness Members, regular Fitness Members, and general UWA staff & alumni who are not currently fitness members of UWA Sports.

Premium Classes

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Fitness

COME & TRY - PADDLINGBranch out and expand your fitness potential with Come & Try Paddling; the easiest way to get started with kayaking.

Enjoy the Swan River sunset from a very unique position; a kayak! Escape the hustle and bustle of University and enjoy the aquatic environment right on our doorstep. You may even see dolphins!

This come and try session features basic kayaking instruction. All gear supplied. Registration required, numbers limited.

DetailsFri 15 Feb4:30 - 6:00pmUWA Watersports & Leadership Centre1 session

COME & TRY - SAILINGTake to the water with elegance and style, and learn the art of sailing with this laid back come & try opportunity.

What a way to end your working week! Get your work mates together and join us at the UWA Watersports & Leadership Centre adjacent to Matilda Bay foreshore on the Swan River for a spot of sailing.

Run by sunsmart sailing centre, this come and try session will introduce you to the basics of dinghy sailing. Equipment supplied. Registration required, numbers limited.

DetailsFri 22 Feb4:30 - 6:00pmUWA Watersports & Leadership Centre1 session

$45 $60$40

FLEX & FLOWReady to get bendy? Stretch your body and soothe your mind with Flex & Flow.

UWA Sports’ 45 minute Flex & Flow class aims to develop balance and flexibility through yoga and pilates based exercises, incorporating breathing and relaxation techniques.

Enjoy a soothing break to your work day, enhance your concentration, and relieve stress in a low intensity environment. No sweat!Begins Tue 5 Feb

DetailsTue 12:30 - 1:15pmUWA Watersports & Leadership Centre4 weeks

$12 $16free

$36 $48FREE

REGULAR FITNESS MEMBER other staff & alumniPREMIUM FITNESS member



Stretch & ToneGet your body toned, slim, and beach ready this summer.

The 45 minute Stretch & Tone class will take you through a combintation of toning and core strength exercises incorporating resistance tubing and abdominal work.

The class finishes off with with Vinyasa flow moves aimed at improving flexibility, so you get toned and stretched in the same session!

Begins Wed 16 Jan

DetailsWed 7:30 - 8:15amUWA Watersports & Leadership Centre7 weeks

Total ConditioningGive your body all the work it needs, and then some!

Total Conditioning is a 45 minute class aimed at improving overall fitness by burning caloires, reducing fat, and strengthening and toning muscle. Workouts utilise electronic cardio equipment, light free weights, and dynamic resistance exercises.

Begins Mon 14 Jan

DetailsMon 7:00 - 7:45am / 5:30 - 6:45pmTue 7:00 - 7:45am / 5:30 - 6:45pmWed 7:00 - 7:45am / 5:30 - 6:45pmThu 7:00 - 7:45am / 5:30 - 6:45pmUWA Watersports & Leadership Centre7 weeks

Twilight SailFor the best view of the Swan River sunset, you can’t beat Twilight Sailing.

Get your friends together and join us at the Royal Perth Yacht Club for a delightful twilight sail down the Swan River on board the ‘UWA Centennial’ Foundation 36 Yacht. Sit back and enjoy the sail or try your hand at ‘trimming the sails’.

No experience necessary, skipper provided. BBQ facilities available at the Club following the sail*. Early registration recommended, numbers limited.

*at own cost at Royal Perth Yacht Club.

DetailsThu 7 Feb5:30 - 8:00pmRoyal Perth Yacht Club1 session

$63 $84FREE

$63 $84FREE

$45 $60REGULAR FITNESS MEMBER other staff & alumni

$40PREMIUM FITNESS member



YogaJoin other UWA staff & alumni for our “UWA staff-and-alumni-only” morning yoga class at our riverside Watersports & Leadership Centre, offering stunning views across Matilday Bay.

Based on the principles of Iyengar yoga, this class focuses on posture and alignment incorporating methods of technique, timing, sequencing, and repetition that will leave you feeling stretched, relaxed, and ready to meet your working day.

Mats, blankets, and props supplied and shower/changing facilities are available.

Begins Thu 7 Feb

DetailsThu 7:00 - 8:00amUWA Watersports & Leadership Centre4 weeks

WOMENS HEALTH & Fitness DAYGet the full scoop on mindful, not mindless, eating and fitness.

Come down to the UWA School of Sport Science for a series of educational and practical seminars on nutrition, fitness regimens, metabolism, and supplements, and more.

The Day is run by Dr Katherine Iscoe, exercise physiologist and leader of health and fitness research at The University of Western Australia.

Cost includes healthy lunch & snacks, along with stacks of free products and prizes to be won!

DetailsSun 6 Jan10:00am - 3:00pmUWA School of Sport Science1 day course

$36 $48FREEREGULAR FITNESS MEMBER other staff & alumniPREMIUM FITNESS member

Eating Healthy on a dimeThink eating healthy means breaking the bank? Think again!

This 1 hour session on nutrition, diet, and food selection will help get you track to creating your own healthy eating plan that meets your health goals.

Don’t miss this MUST-ATTEND seminar to learn how to SAVE MONEY and TIME in your quest to get fit in 2013!

DetailsSun 6 Jan10:00am - 3:00pmUWA School of Sport Science1 session

DetailsWed 30 Jan7:00 - 8:00pmUWA Watersports & Leadership Centre1 session

$120 $120$120REGULAR FITNESS MEMBER other staff & alumniPREMIUM FITNESS member

FREE FREEFREEREGULAR FITNESS MEMBER other staff & alumniPREMIUM FITNESS member

RECREATE®

COURSES

Through Recreate® short courses, UWA Sports offers specialised and in depth training and recreational opporunities. These courses are available to both UWA students, staff, & alumni, and the community. In 2013 UWA Sports Recreate® summer courses will begin on Monday 14 January and run for 5 weeks.

Apply first aid (full)Never done a First Aid course before? First Aid qualification expired?

This course provides you with access to pre-course study material and a 1-day face-to-face course with registered trainers.

This course will qualify you with HLTFA311A – Apply First Aid.

DetailsFri 15 Feb8:30am - 4:30pmUWA Watersports & Leadership Centre1 day course

$110 $150student/assoc member Community

APPLY First aid (requalify)Need to renew your First Aid?

If you have a current First Aid Statement of Attainment (SOA) this 1-day course will requalify you for another 3 years. This course will qualify you with HLTFA311A – Apply First Aid.

Please provide a copy of your SOA at the time of booking to be eligible for this course.

DetailsFri 15 Feb8:30am - 4:30pmUWA Watersports & Leadership Centre1 day course


Basic Circus SkillsEnjoy clowning around? Join professional circus performers as they teach you the basic skills necessary to build an entertaining routine.

Skills include Poi, staff twirling, juggling, plate spinning, devil sticks and hula hoops. This 5 week course will teach you the fundamentals of circus performance and will thoroughly entertain!

Week 1: Poi (5 basic tricks) & Staff TwirlingWeek 2: Juggling & Plate Spinning & Stick TwirlingWeek 3: Devil Sticks & RevisionWeek 4: Hula HoopsWeek 5: Revision & Creating a routine

Begins Thu 17 Jan

DetailsThu 5:30 - 7:00pmUWA Recreation & Fitness Centre Sports Hall5 weeks


Cardio TennisForget doubles, this triples your fun.

Cardio Tennis is a fun, social, group tennis-fitness program for people of all ages and abilities. It’s more about getting a great, high-energy workout than pure tennis technique.

Burn calories, increase your fitness and improve your game at the same time in this fun, music-fuelled group workout.

Run by Tennis Australia qualified coaches, Cardio Tennis caters to all ability levels.

Begins Thu 17 Jan

DetailsThu 5:30 - 6:30pmUWA Recreation & Fitness Centre5 weeks

Participants can bring their own tennis racquets.


CPRNeed to learn Cardio-Pulmonary Resuscitation or renew your existing qualification. This 2½ hour course will qualify/requalify you with HLTCPR211A – Perform CPR.

DetailsFri 15 Feb8:30 - 11:00amUWA Watersports & Leadership Centre1/2 day course


SIGN UP &

RECEIVE A FREE

POI SET!

Pilates BeginnersThis class introduces the fundamentals and principles of Pilates by focussing on the basics of alignment, breath, and techniques.

Students will be given attention to ensure that they learn the proper form and execution of all exercises so that they learn correct Pilates technique right from the start, whilst enjoying all the benefits.

This class is perfect for those students who are new to Pilates (or exercise), or those looking to brush up on the basics. It is also appropriate for individuals who are recovering from mild injuries and are looking for a safe way to workout.

This course will run a catch-up session on Monday 18 Feb 2013 in lieu of Australia Day Public Holiday.

Begins Mon 14 Jan

DetailsMon 5:30 - 6:30pmorWed 6:30 - 7:30pmUWA Watersports & Leadership Centre5 weeks

Please inform the instructor if you are injured or pre-/post-natal. $45 $70

student/assoc member Community

Hatha YogaIyengar Style Yoga for beginners & intermediates.

This is a combined beginners/intermediate class for participants with either no experience or limited experience in yoga, but not suitable for experienced yoga practitioners (practice regularly over a number of years).

Basic hatha yoga poses are taught in the Iyengar yoga style with each class building on the previous week’s class. Primacy is given to the physical alignment of the body in the poses with the assistance of props including blocks, straps, blankets & bolsters.

Begins Tue 15 Jan

DetailsTue 5:30 - 7:00pmUWA Watersports & Leadership Centre5 weeks


KickboxingTime to try something a little different? Kick away the calories and get fit with Kickboxing.

A class that incorporates basic techniques of kickboxing with focus on the fitness aspect of things. No prior knowledge required, just a ready to learn attitude is needed. The class runs with simple progressions within the weeks.

If you are looking to keep fit whilst learning some simple self defense techniques, kickboxing is the course for you.

Begins Wed 16 Jan

DetailsWed 7:00 - 8:00pmUWA Recreation & Fitness Centre5 weeks


Pilates INtermediatesPilates Intermediates is a progression from the beginner course offering a more challenging course for participants.

The class focuses on strength, precision and flow of movement. Students will learn to be more aware of breathing patterns and spinal alignment while engaging the deep muscles of the core.

Participants are expected to know the basic and fundamentals in this class.

This course will run a catch-up session on Monday 18 Feb 2013 in lieu of Australia Day Public Holiday.

Begins Mon 14 Jan

DetailsMon 6:30 - 7:30pmorWed 5:30 - 6:30pmUWA Watersports & Leadership Centre5 weeks

Please inform the instructor if you are injured or pre-/post-natal. $45 $70

student/assoc member Community

Pilates morningStart your mornings the right way with a dash of invigorating Pilates.

This course covers all the fundamentals of Pilates. Correct breathing technique, beneficial exercises for postural improvement and core strengthening, dynamic stretching, creating the groundwork for improving flexibility.

Introduction of progressions and challenges as the course continues.

Begins Tue 15 Jan

DetailsTue 7:00 - 8:00amUWA Watersports & Leadership Centre5 weeks

Please inform the instructor if you are injured or pre-/post-natal.


Paddling Gold (over 50’s)This is a friendly get together for people over 50 interested in paddling.

No previous paddling experience is necessary but participants must be able to swim 50 metres. All equipment is provided.

We start with a warm up/flexibility session followed by lunch (Bring your own). Then it’s paddling for about 2 hours. The paddling activities vary depending on the skills of the participants. Beginner paddlers are most welcome. Then it is upstairs for afternoon tea.Begins Tue 15 Jan

DetailsTue 12:00 - 4:00pmUWA Boat Shed5 weeks


Paddling BeginnersAn introduction to paddling a kayak in a fun, social environment, for those with little or no experience.

This course has an emphasis on learning basic paddling skills and trying a variety of kayaks, specifically: forwards paddling, backwards paddling and emergency stops, turning the kayak, launching and landing, emergency exits and re-entries, and safety on and off the water.

Participants need to be able to swim 50 metres. Suitable for those with little or no prior kayaking experience. Please bring clothes suitable for wear on the water and enclosed footwear. Expect to get wet!

Begins Thu 17 Jan

DetailsThu 5:30 - 6:30pmUWA Watersports & Leadership Centre5 weeks


Paddling INTERMEDIATESA course for those who already have some paddling experience, and are competent and confidant on the water.

Participants will need to be able to swim at least 50 metres and perform an emergency exit and re-entry.

Suitable for those who can proficiently perform basic kayaking strokes, such as forwards paddling, backwards and sweep strokes. Please bring clothes suitable for wear on the water and enclosed footwear. Expect to get wet!

Begins Tue 15 Jan

DetailsTue 5:30 -6:30pmUWA Watersports & Leadership Centre5 weeks


Paddling advancedA class for those already competent at kayaking to extend their skills, improve their fitness, and learn advanced paddling theory.

Many of the sessions will be longer fitness paddles. Participants will need to:• be able to swim at least 50 metres• Have already attended Paddling Intermediates (participants may be exempt if

discussed with instructor prior to course start).• Be comfortable with wearing a spraydeck and demonstrate a wet exit whilst

wearing one.• Be familiar with rescuing yourself and/or others in a capsize situation.

For safety reasons the instructor reserves the right to move participants to an intermediates/beginners group where the instructor deems it appropriate.

Begins Wed 16 Jan

DetailsWed 5:30 -6:30pmUWA Watersports & Leadership Centre5 weeks


SailingGrab your mates and set sail on the tranquil waters of the Swan River.

Take to the water and learn the basics of yachting with theoretical and practical instruc-tion. All equipment is provided.

Please bring clothes suitable for wear on the water and enclosed footwear.

Participants must be able to swim 50 metres.Begins Sat 19 Jan

DetailsSat 8:30 - 10:30amUWA Boat Shed5 weeks


Shape UpStart achieving your health and fitness goals today with Shape Up!

The course will include a myriad of training methods from outdoor bootcamp-style bodyweight exercises to indoor activities, cardiovascular interval training and resistance training circuits.

Encompassing both free-weights, machine-weights, and bodyweight exercises, this course is designed to challenge the entire body. Core strength training and ample stretching also form part of the session.

Begins Tue 15 Jan

DetailsTue 7:15 - 8:15pmUWA Recreation & Fitness Centre5 weeks


WindsurfingGear up for some fun on the water!

This course is designed to teach you the basics to becoming a windsurfer. Participants will learn the parts of the board, rigging, orientation and basic handling skills. All equip-ment is provided.

Please bring clothes suitable for wear on the water.

Participants must be able to swim 50 metres.Begins Sat 19 Jan

DetailsSat 8:30 - 10:30amUWA Boat Shed5 weeks


Paddling Beginners

Paddling INTERMEDIATES

Paddling advanced

UWA SPORTS NEWS & ClubsUWA Rugby Club Tour South AmericaUWA Rugby Club toured South America for two weeks to coincide with watching the Wallabies play Argentina in Rosario.

Humourously, on the day of the test is that because we were in yellow & gold blazers, travelling in a very swanky tour bus, traffic officials thought we WERE the Wallabies & provided our bus with a three motor bike escort right to the front gate. Sadly the glitz and glamour was brief as thousands then watched us enter the cheap seats of the packed stadium.

We played and won our three matches in Uruguay, Buenos Aires & Rio De Janeiro. All were close scores. The hospitality of all opposing clubs was outstanding.

Whilst in Rio, UWA Rugby played hard core beach rugby on Impanema Beach against a local club, which was a struggle for our heavier players.

Along with our host club, we visited a favela (slum area). Many children do not attend school, and our host club offers them an opportunity to play rugby to keep them active & engaged.

We took along old rugby gear such as boots and jumpers to donate to the club. We anticipate that this will be our social conscience fundraising focus for the 2013 season.

Swimming Club NewsRhys Mainstone just returned from two FINA World Cup 10km Open Water swim, one in Hong Kong and one in Beijing.

He won the Hong Kong race and while placing 4th in the Beijing race, he was only 5s behind the winner. Read more at: http://www.scmp.com/sport/hong-kong/ar-ticle/1056055/aussie-swimming-marathon-champ

UWA Taekwon-Do at the 2012 AUGWith the Australian University Games being Australia’s largest annual multi-sport event the UWA Taekwon-Do club was extremely excited to learn that the competitions rules had opened up this year so our students could now compete!

When the opportunity was presented itself, two fine “fighters” stepped forward to form the inaugural UWA Taekwon-Do Club AUG team along with experienced International Taekwon-Do Federation (ITF) instructor, coach, and IV Degree Black Belt, Paul Raymond. Lukas Kuster and Erin Dikstaal, both coloured belts and medical students would compete in Taekwon-Do sparring at Adelaide’s Flinders University on 24 September, the first day of the AUG. One male and one female competitor, excellent representation!

Preparation began months in advance with focused sparring drills, sparring sessions, and local and state tournaments. Closer to the date specific uniforms and equipment were also purchased.

Isabella King, Golden GirlUWA student and Sports Scholarship recipient Isabella King won two gold medals at Round One of the 2012/13 UCI Track Cycling World Cup in Cali, Columbia, which she described as “a highlight” of her cycling career.

The Club will be hosting 2 Dive & Try Meets at the UWA Aquatic Centre.

These meets are designed to encourage boys and girls in Western Australia to participate in swimming. They are friendly, non-threatening swim meets with modified rules. The meets cater for 6-14 year olds including children with disabilities.

Baseball Club Holds MemorialThe club had held the first Clint Johnson Memorial Round.

Clint was an A grade outfielder who lost a secret battle with depression two years ago and took his own life. In his honour the club has fundraised to support Beyond Blue and promote the importance of team sport in supporting mental health in both young men and women.

The Club’s Movember team raised over $1, 000 with all men’s & women’s teams sporting facial hair (grown, painted or glued), the A grade team competing for an MVP trophy, and Clint’s parents presenting his glove for placing in the Colin’s new trophy cabinet.

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The UWA Taekwon-Do Club team also joined forces with another UWA student, Matt Sellenger. Matt comes from mixed martial arts background. Their courage and commitment paid off and together the three competitors brought home three Taekwon-Do medals; one gold and two silvers. Lukas’s gold medal also marked the first of UWA Gold for the 2012 AUG!

Erin said that it was a fantastic experience and she hoped to goagain next year and improve on her performance. Lukas said he would encourage anyone to put up their hand for the next AUG as they would not only enjoy the competition, but also have a great time meeting amazing students from all over Australia!

It’s never too late to be active! The aged community in Nedlands have demonstrated that no matter what age you are, anyone can get up and dance to the YMCA!

Participants were given fun upbeat dance movements (to their favourite old time tunes) to improve coordination; and stretching routines to increase mobility and range of motion.

Prior to UWA Sports’ involvement the participants watched televised chair exercises which they could copy with very little interaction. Since partaking in the classes both trainers witnessed noticeable improvements.

UWA Sports has received positive feedback from the carers at the cen-tre about how much the participants look forward to the sessions every week.

This year UWA Sports has been actively involved in providing free exercise classes for the Nedlands Respite Care Centre. With a focus to improve their range of movement, falls prevention, and stimulate motor skills, UWA Sport’s trainers Laura and Kelly designed 30 minute exercise programs, which they delivered once a week.

Kelly provided a ‘Tai-Chi for falls prevention’ program, incorporating relaxing breathing techniques whilst performing balance exercises and slow controlled movement. This alternated with Laura’s chair assisted aerobics program.

“The girls are absolutely lovely and the exercise program is fantastic.

Thank you to the girls for making it really lively with the music that they have chosen. Thank you again for providing this invaluable service for our seniors.”

This is one of the many reasons that I love working at UWA Recreation & Fitness Centre. We wouldn’t get an opportunity like this in a commercial gym environment. Being given the chance to interact with the aged community whilst bringing some active fun to their day and making positive changes to their lives. It makes our jobs as PTs all the more rewarding.

At UWA Sports, clubs are open to UWA students, staff, alumni, and the general public.

Enquiries on membership, activities, and prices can be sent directly to clubs. Please see the Club Contacts listing on pages 32-33.

Get In Touch

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Lukas Stefan Kuster, Erin Kate Dikstaal and Paul Raymond of the UWA Taekwon-Do Club.

Tell us about yourself. What’s your sport?My name is Janine Murray, I have recently completed my BSc Exercise and Health Science at UWA and am currently preparing for the the 2012 London Olympics in the sport of Rhythmic Gymnastics.

How long have you been training and competing? I started gymnastics in Harare Zimbabwe when I was 6 and did this along with several other sports throughout my childhood.

In 2005, at the age of 15 I decided to direct my sporting focus towards competing in the Elite gymnastics stream and first represented Australia not long after.

What are you expectations going into the London Olympics? How have you been preparing for the experience?As the sole Australian representative in Rhythmic Gymnastics at the 2012 London Olympics, I secured a wild card as the highest ranked gymnast in the Oceania region.

To be honest, as a wild card recipient I’m not in medal contention however, my coach and I have been able to set other performance based goals which we are striving to achieve.

My preparation for the Games has encompassed all areas including fitness, nutrition, sport psychology, training and competition. I have confidence that we have covered everything in my preparation to allow me to perform to my best and am really excited for the whole experience.

Janine Murray is a Rhythmic Gymnast, UWA’s 2012 Sports Star of the Year, and represented Australia at the 2012 Olympic Games in London.

Janine sat down with UWA Sports just before she flew across to London earlier this year and told us what it takes to reach the Olympics.

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What has been the most challenging part of your career? How did you get to where you are now?I believe every athlete faces many obstacles throughout their career. Sport is a very tough field and can be challenging physically, emotionally and mentally. In my case set backs have often come in the form of injury however, it’s overcoming challenges like these that make us stronger and more determined in pursuit of our goals.

What does it take to juggle such a successful sporting career and a university education?UWA is an Elite Athlete Friendly University so planning my sporting commitments around my academic deadlines has been managed very easily with my respective faculty and lecturers. However, it does help to be organised and accepting that any

time when you’re not training you more than likely have to study.

What are your ambitions for the future? Is another Olympic Games in your sights?I am really passionate about sport and the various mechanism behind performance excellence. I know I will always be involved in the sporting field and am hoping to do my Master of Physiotherapy in the near future. I hope to travel again one day with the Australian Olympic Team as a Sports Physiotherapist.

How can people get involved in gymnastics? What advice would you give to up and coming gymnasts?Gymnastics is a really beneficial sport as it gives you fundamental skills used in so many other sports. There are several disciplines including Rhythmic, Artistic,

Elite Athlete Profile

Janine Murray

Trampolining, Acrobatics and Aerobics, so there is definitely something for everyone! To get involved people can contact Gymnastics WA who are able to assist you in finding a club near you which offers your desired program.

I would always say ‘keep at it’. As with anything, there will always be ups and downs but if you stick at it, all the tough times will most definitely be worth it and you will gain so much along the way.

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UWA SPORTSSCHOLARSHIPS

The purpose of these scholarships is to support promising student athletes in attaining excellence in their chosen sport, while maintaining high academic achievements.

UWA Sport Scholarship recipients benefit from:• Financial assistance up to $3,000 • 12 month membership to the UWA Recreation & Fitness Centre • Access to sport science assessments and testing • Participation in leadership courses • Academic representation to the holder’s faculty or the University

Visit www.sport.uwa.edu.au/scholarships to check if you’re eligible to apply.

As part of its “Pathways to Excellence” program, UWA Sports works in conjunction with the University to deliver a range of sports scholarships and bursaries for UWA students.

Applications open until Saturday 23 Feb 2013.

UWA SPORTSLeadership & DevelopmentWeekMon 11 Feb - Fri 15 Feb 2013

In 2013 UWA Sports will be offering 1st year students the opportunity to engage in a week long leadership and development course in different outdoor activities.

Students will engage with qualified instructors for intensive training sessions, focused on increasing their skill sets in a variety of activities, and in creating pathways to further develop the students as outdoor leaders.

Courses included: mountain biking, paddling, vertical challenges (abseiling and rock climbing), trekking, and sailing.

Following the course, students are encouraged to participate with UWA Sports Recreate® courses and other programs throughout the year as leaders and assistants.

To apply for the leadership and development week, please head online to www.sport.uwa.edu.au/leadership and complete the form. Successful applicants will be notified by email.

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Qualifications:

Exercise and Health Science (3rd Year Undergrad), Level 2 Australian Rugby Union Coach (Nedlands Rugby), Senior First Aid, Working with Children

Areas of Expertise:

Strength and Conditioning (general and sports specific), Speed and Quickness (plyometrics & agility), Fat Loss, General Fitness, Hypertrophy and Strength training, Boxing and Kickboxing for Fitness, Boot Camp training (ex army, commando unit) Mental Skills training (health and sports related motivation issues dealing with confidence, handling pressure, concentration, imagery and ideal performance state)

Coaching/Training Philosophy:

It is not always just about the scale. If you look and feel good you will be confident. When you are confident, you will be able to conquer any obstacle, in the gym or in your life. It all starts with keeping fit and healthy. A healthy mind, fit body and a confident soul conquers all, paving a way to success.

Training Guidelines:

My number ‘1.’ rule to all my clients and I urge anyone who is working out in the gym to adopt is to ‘leave your ego at the door step’. In my opinion, ego is the primary obstacle for any individual desiring to achieve any goal. Do not be afraid to start from scratch, pick up a lighter weight or listen to advise, there is always someone who has something knowledgeable to offer; even as a personal trainer, I always keep an open ear. However do your own research and find out if it would actually work for you.

Client Success:

I had an opportunity to work with a high school rugby team in their pre-season training period. We went through a process of initial fitness and strength testing and a team goal setting session. The team members were asked to record and monitor their personal and team progress and were encouraged to support each other during training.

The results showed that they managed to last longer on the field compared to their opponents and the injury rate had drastically reduced from the previous season. They showed improved fitness and strength during the season. It was an enriching experience for me as I felt extremely happy that I was able to help them improve and achieve their goals.

Secondly, goal-setting is the key to any form of success. A very simple way of checking if you actually have any form of goal is to ask yourself “why am I here in the gym and what do I want to get out of this session?”.

When setting goals, use the STRIKE methodS Set specific goalsT Time based (set a time frame for you to achieve it)R Realistic (be aware of your current reality and set realistic goals and be flexible to modify them if they aren’t)I Internalise the goal (understand what you are working for and commit to it)K Keep track of your progressE Evaluate goal and progress (How do you know you have achieved your goal?)

Ask yourself (and write down) the following questions:• What do I want to do?• How am I going to do this?• How can I measure progress?• Who/what can help me reach my goals?• How will I know I have achieved it?• How may I prevent myself from

achieving this goal? (What excuse would I give myself to stop)?

Finally, take ownership of your training, you are making an effort to change your life style or transforming the way you look. It is important to know what your are putting your body through and how you can manage any setbacks.

Do some reading to find out what exactly you want to achieve out of a specific training or what kind of eating habits you should adopt to aid you in your training regime. Knowledge is power and it will definitely help you achieve your goals faster.

UWA SPORTS FITNESS INSTRUCTOR

Sharugasan Rabit Chandra

By Endurance I WILL Conquer

Fitness Challenge:Complete the following exercise with the proper technique and time yourself.100 push ups100 sit ups100 inverted rows100 squats100 jumping jacks

Record the time and carry on with your work out for a few weeks and try out this test again. See if your timing has improved.

- Ernest Shackleton

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UNIVERSITY SPORT

Do you have the need to compete? Scratch that itch with UWA Sports.

UWA Sports offers all varieties of sporting competitions, from casual local leagues to international tournaments. No matter what grade you’re after, you’ll find the right team for you with UWA Sports.

Inter-Faculty is a great way for UWA students to represent their faculties, get fit and brag that their faculty is the best! Fierce rivalry has been taking place amongst the faculties ever since the University was founded. Competitions take place on most Wednesday afternoons and include excitement, fun and comraderie.

Sports representatives are elected from each faculty on campus at UWA. The representative coordinates the selection, training and games of each faculty. All sports representatives are required to attend the Inter-Faculty meeting.

Inter FACULTY SportPart of college life is bragging about how good your college is to students from other colleges, and nothing gives you more bragging rights than winning the Inter-College cups. These two trophies, the WICSA for women, and the Nicholson for men, are fought for on Sundays during the academic year, in some hotly contested and fierce competition.

Getting involved is as easy as speaking to your respective College Sport Representative and telling them you’re interested in helping your College win.

Inter College Sport

CompetitionsThe Tertiary Sports W.A. (TSWA) competition consists of the five Western Australian universities competing most Friday afternoons at one of the University campuses.

The Australian University Games (AUG) is the biggest annual sporting competition in Australia. Started in 1993, the AUG gathers the best athletes and teams from universities across Australia, who then compete in over 40 different events. Held in a different city each year, the week long event attracts over 5,000 students.

The Australian University Championships (AUC) are stand alone events for those sports that are not included in the AUG. They take place at different venues all over the country throughout the academic year.

The World University Championships (WUC) and World University Games (WUG) are held every two years under the banner of the International University Sports Federation (FISU). The WUG comprises competition in 10 compulsary sports. The 2011 World University Games were held in Shenzhen, China.

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Visit www.sport.uwa.edu.au to view the latest competition calendars and infor-mation on how to get involved with sport at UWA.

TSWA

Australian Rules Football

CRICKET(super 8’s)

BADMINTON BASKETBALL BEACHVOLLEYBALL

FLOORBALLFOOTBALL(soccer)

Futsal GOLF HANDBALL LAWN BOWLS HOCKEY NETBALL ROWING

RUGBY UNION 7’s

SAILING SQUASH TABLE TENNIS TENPIN BOWLING

TENNISTOUCH

FOOTBALL

ULTIMATE VOLLEYBALL

Tertiary Sports W.A.Inter-University Sport Competition

TSWA aims to enhance the student experience and foster the development of sport and recreation in tertiary education institutions by providing opportunities for students to represent their institution in quality competitions and programs in Western Australia.

GET INVOLVEDTSWA is open and encouraged to all UWA students, across all faculties. It is the premier inter-university sporting competition in Perth, and is a great way to meet new people and stay active.

TSWA competitions are used as a precursor to the Australian Uni Games, which sees over 5,000 students from all over Australia compete in a variety of team and individual sports.

Head to www.tswa.com.au for more details or email [email protected] to register your interest and get involved today.

Play for UWA this semester! Join in all the excitement and take on other Perth universities in a wide range of sport.

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4usk

uWA SportsUni Sport 4 Kids runs during school holidays and is a fun and exciting, multi-sport day camp for children aged 5-13. US4K exposes children to many different sports in a friendly, non-competitive environment.

With the focus on participation and having a good time, this program is excellent for introducing kids to new sports and for keeping them active and happy during the school holidays.

US4K is run by an experienced team of enthusiastic and friendly leaders. All leaders are trained in a variety of sports, and each holds a First Aid Qualification and a Working With Children Check.

Head online to www.sport.uwa.edu.au/usfk to download an enrolment form or email us at [email protected].

Enrolments Due to its success and the need to adequately staff the program, enrolment one week before the program commences is recommended. No enrolments will be accepted on the day.

Where To Go UWA Recreation & Fitness Centre, Car Park 1, 35 Stirling Highway, Crawley. Visitors paid parking is available in front of the centre.

What To Bring Non-marking sandshoes, a hat, a water bottle, morning tea and lunch (and afternoon tea if staying until 5:30pm). Children are not permitted to purchase food or drinks without a parent or guardian present.

Child Care Rebate Receipts are given as requested and sent in the fortnight after the program.

Please note: specialist clinics are subject to availability.

Play with WA Greats!As part of the US4K experience, your child has the opportunity to play with and learn from some of the best sports organisations in Western Australia.

In summer, we’ll be joined by the Perth Wildcats, the Western Force, Perth Heat, West Coast Fever, the Dance Collective, Lazarov Gymnastics, UWA Fencing.

Get you’re groove on with the Dance Collective!The Dance Collective is Perth’s premier dance training centre and performance company.

In summer, TDC will teach your child various dance styles, including Hip Hop, Jazz, Contemporary, Ballet, Lyrical, Breakdance, Dancehall, and Musical Theatre.

US4K Summer ProgramMon 7 Jan - Fri 1 Feb 2013

All days begin at 8am, with options available for parents to collect their child(ren) at 1pm, 4pm, and 5:30pm.

COST- 1pm- 4pm- 5:30pm

DAILY$42$48$52

WEEKLY$189$216$234

for kids ages

5-13!

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Scan this code on your phone to visit the website www.sport.uwa.edu.au/sport/ess.

Tao Mantaras Mighty DUCKS

Keen for a more laid back approach to sport? Get on the field with Evening Social Sports at UWA this semester. Get together with your mates and sign up!

ESS is a casual sporting competition open to UWA students, alumni, staff, and community teams. In 2013, UWA Sports will be offering the following sports as part of the ESS program:

Netball mx & women Touch mxBasketball mx, men, & 3x3 (NEW) Volleyball mxUltimate mx Futsal mx (NEW)

Who are the Ducks?

A team of athletes. Probably most well known for our Mixed Netball prowess. We represent UWA at TSWA competitions and at Uni Games.

The team formed in early 2007, when a young and wide eyed student by the name of Alex Biddulph saw the potential in forming a team that could compete at the highest inter-varsity level.

How long have you been together?

This is the 6th year that The Mighty Ducks have been around, although its players have changed over the years. This year was probably the biggest revamp of the team, but we still have a couple of older Ducks who keep things together and some of the tradition going.

Why did you start playing social mixed netball?

To get as many medals as we can. No, I think it’s because it gives the Ducks an opportunity to play together and have some fun. A big part of why most players

evening social sports team interview with

choose mixed netball is because you get to play with both guys and girls. It also adds another dimension to the social side that comes with it.

Would you consider playing any other Social Sports?

A few of the Ducks already do - basketball, soccer and touch. We’re thinking of forming a team in mixed volleyball just to spice things up.

Who was your MVP for the season?

MVP (female) - Emily Jasper MVP (male) - Albert Clarke

Also a special mention must go to the most committed Duck: Shea Lukey, and to Ben Anderson for bringing home a Green and Gold at Uni-Games.

What would have been highlight of the year?

It would probably have to be Uni Games. I remember one of the players from UTS

[University of Technology Sydney] was overheard saying that UWA “should win

the competition for the best looking”. Also the Mighty Ducks wind-ups, of which we have had many, including one where all members of the Ducks new and old got together. But above all it’s being part of The Mighty Ducks familia.

Will you be back to play next year?

Absolutely. The team will be back together for 1st semester and then will have to undergo another change of players with some members leaving university.

It is a great team to be a part of and there are a lot of traditions that I think makes the team more than just about the sport. They have made my time with the Ducks very memorable and I hope that the legacy will continue to give other newcomers a chance to feel the same.

How would you suggest students get involved?

The Ducks hold trails each year around May for potential players and Uni Games members. If you are a keen mixed netball player and play on the social scene then that is a great start!

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AikidoContact: Nicolas NaglooEmail: [email protected]: Mon & Wed 6.30pm, Sat 10:30amVenue: UWA International Martial Arts CentreWeb: www.aikido.uwamartialartsclub.org

AthleticsContact: Tim LyonsEmail: [email protected]: Mon & Wed nightsVenue: UWA Sport & Research ParkWeb: www.uwaac.com

BadmintonContact: Raymond LamEmail: [email protected]: Wed 7:30pm - 10:30pmVenue: UWA Recreation & Fitness CentreWeb: www.sport.uwa.edu.au

Baseball/SoftballContact: Shaun MajorEmail: [email protected]: Tue & Thu evenings (Sep-Mar)Venue: UWA Sport & Research ParkWeb: www.uwabaseball.com

Boat (Rowing)Contact: Karlie PayneEmail: [email protected]: see websiteVenue: UWA Boat ShedWeb: www.uwarowing.org.au

CricketContact: Peter MizzaEmail: [email protected]: Tue & Thu evenings (Sep-Mar)Venue: James Oval, UWA Crawley CampusWeb: www.ucc.org.au

FencingContact: James LewisEmail: [email protected]: Wed 7:30 - 9:30pmVenue: UWA International Martial Arts CentreWeb: www.uwafencing.org

Football (AFL)Contact: Jon WyllieEmail: [email protected]: Tue & Thu 6pm (Jan-Sep)Venue: UWA Sport & Research ParkWeb: www.unifootyclub.com

GolfContact: Wayne ScullyEmail: [email protected]: tournament held each yearWeb: www.sport.uwa.edu.au

HandballContact: Bronwyn SmithEmail: [email protected]: UWA Recreation & Fitness CentreTraining: Wed 6pm - 7.30pmWeb: www.facebook.com/uwahandball

HockeyContact: Tim Allison (m) Tahnee Paterson (w)Email: [email protected]: Tue & Thu 6pm (Mar-Sep)Venue: UWA Sport & Research ParkWeb: www.uwahockey.org.au

JudoContact: Peter SwanEmail: [email protected]: Sat 3:30pm - 5:30pmVenue: UWA International Martial Arts CentreWeb: www.judouwa.com.au

KarateContact: Michael FengEmail: [email protected]: Mon & Wed 7pmVenue: UWA Recreation & Fitness CentreWeb: www.karate-uwa.com.au

KobudoContact: Tony CarrolEmail: [email protected]: Sat 2pm, Wed 5:30pmVenue: UWA Recreation & Fitness CentreWeb: www.kobudo.uwamartialartsclub.org

UWA Sports Club Contacts

Ready to play? Represent UWA by joining a sports club, and create your own university experience.

UWA sports clubs and teams are open to all UWA students, staff, alumni, and community members.

Choose from over 30 different sports on offer, get involved, and start living the experience with UWA Sports.

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Lawn BallsContact: Daniel AdamEmail: [email protected]: Fri eveningsVenue: Dalkeith/Nedlands Bowling ClubWeb: www.sport.uwa.edu.au

NetballContact: Jodie RintoulEmail: [email protected]: Wed nights Venue: UWA Recreation & Fitness Centre Tennis CourtsMatches: Sat afternoons @ Matthews Netball

Outdoor(camping, mountain biking, paddling, windsurfing, rock climbing, abseiling)Contact: Robert McLaughlinEmail: [email protected]: UWA Watersport & Leadership CentreWeb: www.outdoorclub.com.au

RugbyContact: Boyd HerewiniEmail: [email protected]: Tue & Thu 6pmVenue: Riley Oval & UWA Sport & Research ParkWeb: www.uwarugby.com.au

SailingEmail: [email protected]: www.sport.uwa.edu.au

SavateContact: Colin PestellEmail: [email protected]: Thu 7pmVenue: UWA Recreation & Fitness CentreWeb: www.bridgemansavate.com

Soccer (Competitive)Contact: Conrad McKelvieEmail: [email protected]: Tue, Thurs 6pm (comp), Wed (social)Venue: UWA Sport & Research ParkWeb: www.uwanfc.com.au

SwimmingContact: Nat BenjanuvatraEmail: [email protected]: Tue & Thu 7:30am-8:30amVenue: UWA Aquatic CentreWeb: www.uwauniswim.asn.au

Table TennisContact: Wei Chen HengEmail: [email protected]: Thu & Sat 3:30pmVenue: UWA Recreation & Fitness CentreWeb: www.sport.uwa.edu.au

Taekwon-DoContact: Adeline CheongEmail: [email protected]: Wed 5:30pm & Sat 4:30pmVenue: UWA International Martial Arts CentreWeb: www.tkd.sport.uwa.edu.au

Ten Pin BowlingContact: Rian NugrahaEmail: [email protected]: AMF CanningtonWeb: www.sport.uwa.edu.au

TennisContact: Sue AldertonEmail: [email protected]: Mon & Wed 6.30pm, Sat 10:30amVenue: UWA Sport & Research ParkWeb: www.uwatennis.com.au

TouchContact: Sean CowleyEmail: [email protected]: Tue 6pm - 10pm (ess comp)Venue: James Oval, UWA Crawley CampusWeb: www.sportingpulse.com.au

TriathlonContact: Charles BiddleEmail: [email protected]: Challenge Stadium Pool, UWA Sport & Research ParkWeb: www.uwatriathlonclub.com

UltimateContact: Louis MasareiEmail: [email protected]: Mon 4pm - 6pmVenue: James Oval, UWA Crawley CampusWeb: http://uwa.waultimate.com

Underwater (Scuba-Diving)Contact: Jonathan HeathEmail: [email protected]: UWA Sport & Research ParkWeb: www.uwauc.org.au

VolleyballContact: Stue CarrEmail: [email protected]: Tue & Thu 6pmVenue: UWA Recreation & Fitness CentreWeb: www.uwavc.com.au

Water PoloContact: David HardieEmail: [email protected]: Mon 7:15amVenue: UWA Aquatic CentreWeb: www.sport.uwa.edu.au

UWA TorpedoesContact: Doug McGhieEmail: [email protected]: www.sport.uwa,edu.au

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UWA Recreation & Fitness CentreThe UWA Recreation and Fitness Centre is the fitness and social hub on campus. It is open to everyone, providing UWA and its neighbouring community with high quality, affordable services and facilities.

The University of Western Australia,Carpark 1, Crawley 6009

Phone (08) 6488 2286Fax (08) 6488 1043Email [email protected]

Opening HoursCourtsMon-Thu 6am - 11pmFri 6am - 8pmSat-Sun 8am - 7pm

Fitness CentreMon-Fri 6am - 9pmSat-Sun 8am - 2pm

The Centre is home to • State-of-the-art fitness centre.• More than 60 group fitness classes a

week.• Recreate® courses• Tennis, volleyball, badminton, squash,

indoor soccer, table tennis, netball, and basketball courts.

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FacilitiesWant more from your University? Get up to date with UWA Sports facilities, and catch up on sport, fitness, and recreational activites all year long.

UWA Watersports & Leadership CentreThe UWA Watersports & Leadership Centre is situated on the banks of the Swan River and boasts sweeping views of the city skyline, Matilda Bay and Perth’s iconic Kings Park. It offers an inspiring and relaxed atmosphere to pursue an active lifestyle.

The University of Western Australia,Carpark 23, Crawley 6009


Opening HoursMon-Thu 8:30am - 8pmFri 8:30am - 5pmSat-Sun closed

The Centre is home to • Recreate® courses• UWA Staff Fitness Premium Gym• Facility & function hire• Sunsmart Sailing Centre• Leadership opportunities

UWA Sport & Research ParkUWA Sport & Reseach Park boasts 33 hectares of sporting facilities and playing fields, only a few minutes drive from the UWA Crawley Campus and the CBD. It is fast becoming the premier sporting complex in Perth.

McGillivray RoadMt Claremont 6010


The Centre is home to • UWA Tennis Centre offering adult and

junior social tennis, pennant competitions, coaching, and social events.

• Sporting ground hire: tennis, rugby, hockey, AFL, soccer, baseball and cricket.

• UWA Superturf complex• Social hockey and soccer competitions

UWA International Martial Arts CentreThe indoor sports hall was the location for the 2007 & 2009 Indian Rim Asian Uni Games Judo competition, and also hosted the State Judo Championships in 2008, and the 2010 Australian University Games.

Corner Princess & Goldsworthy RdMt Claremont 6010


The Centre is home to • Indoor sports hall, Martial Arts Dojo,

Fencing Club, & performing arts stage.• Grass oval

UWA Aquatic & Rehabilitation CentreThe UWA Aquatic & Rehabilition Centre features three swimming pools, including a purpose built water polo pool, suitable for hosting top level water polo matches.

The University of Western Australia,Parkway (entrance no 3)School of Sport ScienceCrawley 6009

Public Opening Hours6 lane outdoor pool onlyMon 6:00-7:45am 11:30am - 2:00pmTue 11:30am-2:00pmWed 6:00-7:45am 11:30am - 2:00pmThu 11:30am-2:00pm Fri 6:00-7:45am 11:30am - 2:00pmSat & Sun 12:00pm - 2:00pm

The Centre is home to • UWA Uniswim, which offers swimming

lessons and squads for adults and children.

• UWA Health & Rehabilitation Program, providing evidence based programs directed and superviseed by accredited clinical exercise physiologists.

• UWA Torpedoes Water Polo Team

Centenary celebrations to entertain and inspire.What would you like to achieve?

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The spectacular LUMINOUSnight projection, the centrepiece of a one-night Centenary celebration on 8 February

To launch the 2013 Centenary celebration of The University of Western Australia’s past and planned achievements we’ve created LUMINOUSnight,

our birthday gift to the people of Western Australia.

This one-night celebration of art and culture will include a continuous program of concerts, street theatre, fireworks, projections and arresting

visual imagery throughout the evening of Friday 8 February.

And it will serve as the spectacular launch event for the Alumni Weekend over 9 and 10 February.

To discover details of LUMINOUSnight, the Alumni Weekend program, and the many planned Centenary celebration events you can enjoy during

2013, visit centenary.uwa.edu.au

The LUMINOUSnight building projection is generously supported by TDC – Technical Direction Company.

UNWG01109 FP RECREATE JAN2013.indd 1 7/12/12 2:19 PM

Alistar Marchesi 2011 and 2012 Sports Council President, Full Blue Recipient and Gold Medallist at the 2012 World University Match Racing Championships.

UWA SPORTS scene

photo by beau lefort photography

2013 summer break recreate

Documents

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