School holidays are over, get your body moving with
Pilates, Barre, Circuit Training, Yoga Kayak, Doga, PowerPlate
Pilates and Barre are continuing at Mosman Dance Academy, Outdoor Circuit Training on Mondays 8.30am, Yoga Kayak on Fridays at 8.30am commences Oct 18, Free Doga at Pet's Day Out 10.30am Sunday Oct 27, PowerPlate 1:1 private sessions.
There are plenty of great workouts to keep you fit and healthy and we'd love to see you.
Book your classes using our RANCAN SISTERS FITNESS APP or contact us directly 0414 762922 info@rancansistersfitness.com.au
Adele and Lisa xx
We're looking forward to seeing you at one or more of the classes below
Pilates
Mat Pilates Studio 2 at Mosman Dance Academy
21 Best Avenue, Mosman
Lisa is highly qualified and has developed her pilates style to accommodate small group classes; flowing movements focused on technique. The benefits of the Mat Pilates group classes are numerous and include relief of lower back pain, strengthened core, lean, toned muscles, improved posture and increased flexibility.

PiLATES MAT CLASS DESCRIPTIONS 
The benefits, using resistance bands, pilates ring, pilates ball and blocks, you will firm, tone, strengthen and stretch all muscle groups, legs, arms and abdominals. The results a sleeker more sculpted body, flat abdominals – focusing on the core postural muscles which are essential to providing support for the back and spine. Pilates exercises teach body and breath awareness and alignment of the spine.
Barre
Barre Studio 3 at Mosman Dance Academy
21 Best Avenue, Mosman
Barre Workout by Rancan Sisters Fitness has featured in ULTRA FIT magazine, Spectrum Sydney Morning Herald. Being the first to introduce Barre to Australia, Adele Rancan has perfected a routine that will result in a body that is lean with muscle definition just like a dancer's body. The session focuses on posture, alignment and strengthening. You will walk out of the class feeling tall, toned and worked out! The class burns 300+ calories.
At Studio 3 you will use the fixed ballet barre which offers a variety of barre moves. Looks are deceptive, what seems like an easy stretch and tone class is really a tough workout, precision with body form is observed and corrected. It's addictive. 
BARRE CLASS DESCRIPTIONS 
The benefits, using resistance bands, barre ball, weights you will firm, tone, strengthen and stretch all muscle groups, legs, arms and abdominals.
Outdoor Circuit Training at Balmoral Beach
Balmoral Beach opposite the oval
A great outdoors workout session with all the equipment provided. You will build strength and cardio fitness using weights, medicine balls, resistance bands and circuit stations. The class is on every Monday at 8.30am meet on the grass opposite Balmoral Oval.
Text Lisa 0414762922 to book your session.
Yoga Kayak at Balmoral Beach
Balmoral Beach opposite the oval
YOGA/KAYAK is a total mind & body session. Balmoral Beach is the perfect setting for this unique workout. 
The class begins with a 30 minute yoga practice to the sounds of waves lapping the shores of Balmoral, your body is stretched, de-stressed and ready to Kayak for 30 minutes around beautiful Balmoral and surrounding beaches. Try it as a 'one off' session or commit to an 8 week course. 
The session is on rain or shine - it's outdoors and it's FUN!
Sculpt your arms, firm & tone your legs and bottom, strengthen your back and abdominals in this fantastic workout combo.
As seen on Channel 9's A Current Affair and Channel 7's Sydney Weekender TV Show, RANCAN SISTERS FITNESS YOGA/KAYAK class is extremely popular.
WEAR: Comfortable clothing, either shorts/swimwear/tights. You will get wet whilst kayaking. 
BRING: Sunscreen, sunglasses, yoga mat, hat, water and $ for a coffee afterwards. life jackets mandatory BYO or will be provided. 
COST: 8 WEEK TERM $315
CASUAL: $45 
INCLUDES: Yoga Mat provided for session, Kayak provided, Yoga straps provided, Yoga Blocks provided, Lifejacket provided.
Doga Free Community Doga Class Sunday 27th October
Mosman Village Green next to Mosman Council
FREE COMMUNITY DOGA session for you and your dog, it’s yoga with your dog 🐕 🐶 🐕 🐶 
It's part of the Festival of Mosman - Pets Day Out.
October 27 at 10.30am 
Mosman Village Green
(Next to Mosman Council)
4/8 Myahgah Rd
Mosman 2088
You will learn all the new DOGA moves with the RANCAN SISTERS as seen at The Dog Lovers Show in Sydney and Melbourne. Limited places, be quick to register and you could be the lucky winner on the day to take home a gift basket packed with dog and owner goodies.
On the day, remember to bring your own yoga mat, have your dog on a lead and make sure to take him or her for a walk prior to the class. 
Any further questions about Doga call or text 0424 698468 or email info@rancansistersfitness,com.au
There will be lots of activities after the DOGA class for you and your dog to participate in and enjoy the rest of the Festival of Mosman's Pets Day Out. 
We're really looking forward to seeing you on the day for a great DOGA session - yoga with your dog. 
P owerPlate with Adele
Adele has available times for Private 1:1 PowerPlate sessions 30 mins.
Text her directly 0424 698468 or email adele@rancansistersfitness.com.au for more information.
The benefits of Power Plate have been recognised by the medical profession and studies have shown an abundance of health benefits can be gained including:
  1. Improved muscle strength and power
  2. Improved flexibility and range of motion
  3. Reduced pain and soreness with faster recovery
  4. Reduced appearance of cellulite
  5. Increased bone mineral density and prevention of bone mineral density loss related to ageing
  6. Improved circulation, cardiovascular and cardiorespiratory functions
  7. Improved balance, mobility and strength among the elderly and inactive population
  8. Reduced Visceral Adipose Tissue among overweight and obese patients
  9. Decreased body fat and increased lean muscle tissue in postmenopausal women
  10. Improved walking function in those with spinal cord injury
  11. Reduced pain and fatigue in people with myalgic encephalomyelitis (ME), Chronic Fatigue Syndrome and Fibromyalgia.
Backed by its MDD (Medical Devices Directive) certification*, Power Plate is both safe and effective to use. As we get older, many illnesses and health complications may arise. The great thing about vibration training is it can help by bringing about one of more of these health benefits. So it’s not surprising vibration training is now being taken seriously by healthcare professionals and used in a medical context, as well as in gyms across the world.
Healthy Snack Recipe Cashew Lime Date Balls

Ingredients
2 cups medjool dates, pits removed
2 cups cashews
1/2 cup unsweetened shredded coconut
Juice of 1 lime
Zest of 1 lime
For rolling: 1/2 cup unsweetened shredded coconut

Instructions
  1. If your dates are a little hard and not very sticky, you can soak them in water for about 10 minutes. If they are fresh and sticky, there is no need to soak them.
  2. Place the dates, cashews, coconut, and the lime juice and zest in a food processor. Pulse together until the cashews and dates start to break up and the mixture begins to stick together and form a 'dough'.
  3. Once the mixture sticks together, remove the blade and then start to scoop 1-2 tbsp worth of the mixture into your hands. Use the palm of your hands to roll them into balls.
  4. Once you have formed the balls, roll them in the coconut to coat the outside.
Homemade Dog Treats

Ingredients
2 flax eggs (1 tablespoon ground flaxseed + 3 tablespoons water per each “egg”)
1 mashed banana
½ cup peanut butter, smooth
¼ cup coconut oil
1 ¼ cup nut pulp leftover from homemade nut milk or plain almond flour
1 teaspoon baking soda
¼ cup chopped parsely

Instructions
Preheat oven to 180C

Mix the flax eggs and set aside for a couple of minutes

In a In a large bowl, combine the thickened flax eggs, banana, peanut butter, and coconut oil. Mix until well until combined.
In a separate bowl, sift the flours and baking soda together with a whisk
Stir the dry into the wet bowl and mix until a dough forms
Lastly, incorporate the chopped parsley
Transfer dough to parchment paper (or a lightly floured surface)
Roll into 1/2-1 inch sheet and cut into desired shapes
Transfer cut cookies to a lined baking tray and bake for 15-20 minutes, turning halfway
Allow to cool completely and store in an airtight container
Dog treats will last up to a month in a sealed container