SCHC News

Did you know 1 can of coke contains 39 grams of sugar this equates to 632 kilojoules. To burn this off it would take 75 minutes of boxing for an kg person to burn off. This is just one can of coke if you have 2 of these a day or even a couple of coffees with sugar in them a day you can see the implications it will have on your weight. This is also an unhealthy choice as sugar is empty kilojoules which means that it has no nutritional value and is often stored as fat if not used. Next time you go to grab a coke or soft drink stop, and change exchange that choice for a bottle of water. Do this for a month and you will see the differences.
By: Southern Cross Health Club

---

We would like to take time out this year and thank all of our members. We at Southern Cross Health Club wish you all a very Merry Christmas, and a Happy New Year. We look forward to seeing you all in the next year and cant wait to get back to work to see you all.

By: Southern Cross Health Club

---

Try something different this summer pick a circuit around your suburb that easy is to walk or run. Then map out some circuit stations on your way round, this will help break up the cardiovascular workout but could also include a strength, balance, agility etc element as well. A good way of doing this is pick 4-5 exercises that you can perform and then choose 4-5 areas along your circuit where they can be performed. Once you do this once try and set challenges for your self each time you go, it could be as simple as doing an extra repetition or running between stations. This is a great cross training workout and is good to do once or twice a week. Intensity of the exercises is completely up to you and variety is the key so be experimental. Some good ideas for exercise could be steps on a bench, or hill runs, push up stations, dips on a seat, squats, etc. Dining will really elevate your heart rate and can help increase your metabolic rate and burn excess energy. If you would like some ideas or some different exercises feel free to ask one of our trainers.
By: Southern Cross Health Club

---

Here are some great juices to give you a kickstart and help you get your daily vitamin and mineral intake.

Detox Juice Ingredients
2 Oranges
1 Lemon
1 Lime
1 Red Grape Fruit
This juice is great for the liver and the intestinal tract.

Protective Juices Ingredients
3 Carrots
2 Celery Stalks
1 Small Pineapple
6 sage leaves
1 lebanese cucumber
This juice is great for sore throat prevention and helps soothe laryngitis.

All fruit needs to be peeled before being put into the blender
By: Southern Cross Health Club

---

New Years eve is almost upon us and most if not all people have a new years resolution to get fit. This is a great new years resolution to have as health is the most important aspect of ones life. Allot of people however do not go on to achieve this goal and to put it simply its normally because of poor planning. If you find yourself wanting to become a fitter and healthier you in the new year you must have a long term goal and then break this into short term goals. Lets look at an example, you want to drop 10 kilograms by Febuary, although this could be done its not sustainable and its most common that people will normally put the weight back on. So how could this be achieved, maybe set your 10 kilogram mark as your long term goal and break it down. Start with asking your self some easy questions "how am I going to achieve this?" "what can I change about my lifestyle?" "Who will support me?" etc. These questions will help realise the barriers you will have to overcome to achieve your goal, you can then make little steps to help achieve your long term goal. Make it fun, create little challenges with yourself or your training partner each week. Help your self out and plan your workouts and what your going to achieve in them, visualing a goal will help prepare your mind and body for what is to come. Get the support of family and friends, the more support you have the better your chance of success. Get yourself  a private coach, for the coast of an average meal you can get someone to help push you to achieve your goals. Just remember to achieve something great you must first take little steps, like anything in life having a plan will help you achieve success.
By: Southern Cross Health Club

---

Rheumatoid arthritis is a autoimmune disorder that causes inflammation and tissue damage to the joints and tendon sheaths together with anemia (low iron levels). Rheumatoid arthritis has been know to cause problems in the tissue of the lungs, pericardium (heart tissue) but is most commonly found to affect the tissue under the skin. People affected by rheumatoid arthritis often suffer agonizing pain and it can affect mobility and function of movement. Rheumatoid arthritis can be diagnosed through a blood test but is often diagnosed by symptoms being shown. It can be treated by both natural and medicated prescriptions depending on the level of which a person is affected.
By: Southern Cross Health Club

---

Weight loss is one the the biggest reasons people join a gym. Its human nature not to be happy with our appearance and we always feel as though we could drop a few kilos here and there but its also a common error with people that we try and do this in short periods of time often following an intensive training program and a poor weight loss diet. To lose weight there is one simple rule to remember energy in vs energy out. You should be aiming for about 500 grams to 1 kilo a week, this is not a big number but you have to look at in a long term perspective. If you lost grams per week over a year thats 25 kilos. This can be done by having an exercise program and your food intake, an easy way to achieve this small weight loss goal is to look at your current diet and find out what you can change. Making little changes every week or every couple of weeks is more sustainable then going on an all out diet and they dont need to be big changes to lose that 500 grams. It could be as simple as having less coffee each week or making your meals smaller. Little changes are the key long time success to a healthy and happy life.
By: Southern Cross Health Club

---

So you have just completed a hard work out but your recovery doesnt just stop after stretching. Its very important to realise that your recovery involves everything you do over the next 24-48 hours. Diet is one of the most specific parts to a speedy recovery if you dont eat right your body wont get the nutrients it needs to repair. The most important nutrients to get into the body after a vigorous workout are carbohydrates, water and protein. Water and carbohydrates are important as you need to replace what the body has just consumed or burnt during your workout. Protien is essential for growth and repair. Good sources of protein are normally found in meats such as fish, beef, lamb, chicken, and kangaroo (Kangaroo is considered a lean protein source as its high in protein and low in fat). Dont worry if you are reading this and you dont eat meat there are plenty of vegetarian sources of protein out there as well, eating things like tofu is a great way of gettting your daily proteins sources. Also you can eat eggs, lentals, beans and legumes these are all great vegetarian sources of protein. You should be aiming for between 0.60 grams to 1.4 grams per kilogram of body weight each day depending on what results you are going to achieve. The important thing to remember form this article is recovery doesnt stop at the gym remember to eat right, stretch and keep hydrated the days following a hard workout. This will help speed up recovery, help with growth and repair, and keep you feeling fresh and ready to train hard again.
By: Southern Cross Health Club

---

Were now coming into summer and for a lot of families getting out with the kids and becoming more active becomes more frequent. The rule of thumb is when exercising with the kids that there body mechanics are somewhat different to ours. Apart from the obvious of muscle and bones still in the growing process, children' ability to keep cool is differed from ours. Children unlike us do not have the ability to sweat as much as an adult due to a few factors. So the lose heat by other means which are not as effective so when taking the kids walking or playing sport you must always include rest breaks, keep them hydrated, and also make sure they are wearing cool breathable clothing. All these will help keep body temperature in check but will also decrease chances of sun stroke, heat exhaustion and dehydration.
By: Southern Cross Health Club

---

When it comes to talk of the brain the general consensus is that you use it or lose it. It has been proven that by training your brain you can decrease your chances or slow the rate of cognitive decline. It can also help with maintenance of neural pathways or connections. Studies have shown that by increasing your daily brain activity you can decrease your chances of chronic diseases such as dementia. This "brain gym" training is an effective way of increasing your thinking power ans helping you live a healthier life especially our older adults category. If you are interested in learning more on brain training please register your interest at joel@schc.com.au.
By: Southern Cross Health Club

---