Three Little Words

Change your mindset

In a time of expanding waistlines competing with pressure for the ‘ideal’ body, most of us are aware of three little words. These three words are thrown around as though everyone knows what they mean and how to implement them.

Three little words that cause more confusion and argument amongst family, friends, and social media than any other. We all know what each word means, or do we?

The three little words? Diet. And. Exercise.

Diet and exercise form the standard of advice for changing our bodies and our health. It’s such a simple concept, but almost impossible for the average person to put those three little words into practice.

Almost every adult has, at some point, been ‘on a diet’. Almost every person enquiring about gym memberships or exercise programs list ‘weight loss’ as one of their goals. If the simple advice of diet and exercise worked, nobody would be overweight. There’s a lot more to the story than just three little words.

Most people confuse one of the three little words. They diet or they exercise. And becomes Or. The key to success is to combine the strategies at the same time. Diet And Exercise.

One of the surprising aspects of putting diet and exercise together is in how the strategy affects mindset.

Dieting can be tough. The rest of the family don’t want to change. Old habits are still in place. The start of the diet (usually on a Monday, right?) is positive. People are motivated, and willpower is high. But what happens by next month, next week, or even next day? Initial weight loss goals have not been met, but the after-dinner biscuit with a cuppa is a lure. The smell of toast in the morning, or the cake that granny bakes, or hearing someone munching on a bag of chips can all be temptations that, without the right mindset, are difficult to resist. Habits are hard to break.

Starting an exercise routine can be tough. An early morning walk is a great way to start the day, but the wind is freezing and bed is warm so staying put is much more appealing. The idea of getting sweaty, or feeling the muscles work is less appealing than watching another Netflix show. Setting a regular appointment with a friend or a personal trainer makes accountability much easier, but doing it alone is hard for anyone who is not a regular exerciser.

Putting diet and exercise together does something to the mindset. Exercising releases feel-good hormones that increase positivity, and nobody wants to undo all the good work by eating rubbish food. Eating fresh, healthy food increases energy and stops the sluggish feeling that makes turning up for exercise so difficult.

The combination of diet and exercise sees results, and results help with motivation. Motivation helps with continuing to do what works. It’s a great feedback loop that reinforces itself.

Diet And Exercise. Three little words that can make all the difference.

What’s Happening at WIRAC over Spring & Summer 2019

So Winter draws to a close and Spring is upon us. With the warmer months comes the busy season for the Centre and we do appreciate our members and users patience as we conclude not just our massive renovation project (the Heat Pump Project) but also the reduced hours over the cooler months.

We will be moving back to longer hours of operation during September and October and these hours are listed alongside this text on the web page. We have some new programs and services starting and these are listed below. Please check in with reception at the Centre for further details about these listed activities

In addition the pool will re-open on Sundays from 10-2pm for the Sunday of the 29th Sep and Sunday 6 Oct. From then on, our Sunday hours will be 10-5pm up to mid-December.

October Activities

  • 7 October - Public Holiday, WIRAC will be open 9-4pm
  • 8 October - Term 4 commences

October will see extended hours of operation for the Centre including Saturdays and Sundays. Extra group fitness classes will resume with the later hours of operation and we will also introduce 1-2 functional fitness classes and the 6 week Summer Shred Program.

The new Active Youth Program will commence as well with sessions for Active Kids (8-11yrs) and Active Teens (12-16yrs).

We are also holding a special Big Q Basketball tournament on the weekend of the 19/20 October.

November Activities

WIRAC celebrates its 5th birthday in November (it is 5 years since YMCA Brisbane were engaged to manage the Centre for the SDRC) and we will have a special birthday carnival over the weekend of the 9th & 10th of November. There will be a range of activities which will include:
Rockwall/Disco on Fri 8 Nov. Over the weekend, pool fee’s will be half price and we will conduct the Macca’s Mini Meet, and introduce Masters swimming as well as the new Aqua Duck program. The pool inflatable will be up on Saturday and Sunday at specified times.

December Activities

Additional events will be listed in coming months. And there will be some modifications to operating hours.

For more information on any of these events or any of our activities, please call the Centre on 4661 7955 or find us on Facebook here. WIRAC is the Southern Downs one-stop destination for family fitness, sports activities and quality aquatic education!

The Centre hours for 8th October onwards POST school holidays are as follows:

Monday to Friday - 5:30am to 8:00pm
Saturday - 7:00am to 5:00pm
Sunday – 10am to 5pm

Main Pool:
Monday to Friday - 5:30am to 8:00pm
Saturday - 7:00am to 5:00pm
Sunday – 10am-5pm

Please note that there will be modified hours over Xmas 2019 and January 2020.

*Operating Hours subject to change at WIRAC's discretion


29 Palmerin St, Warwick
4370 QLD

PH: (07) 4661 7955
FAX: (07) 4661 7950
EMAIL: This email address is being protected from spambots. You need JavaScript enabled to view it.