After several months absence the Southern Cross Health Club is relaunching its Boot Camp Canberra Program.

Commencing on 16th of Febuary the 6 Week Course will run Tuesday and Thursday mornings.

The All New Boot Camp Course will cater for all fitness levels and is open to both Members and Non-Members.

For more infomation enquire at reception or submit your interest on the Online Course Registration page.

Limited Places Available.


By: Southern Cross Health Club

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Time

Mon 21st

Tues

Wed 23rd

Thurs 24th

Sat 26th

Sun 27th

Mon 28th

Tues 29th

Wed 30th

Thurs 31st

22nd

9:30am

Cycle

Activ

Step Grooves

50 plus

Hi/ Lo Combo

9.30am

Activ

Hi Reps

Circuit

Hi Reps

Cycle

Activ

Hi Reps

Circuit

Cycle

10:00am

50 Plus

10.30am

50plus

50plus

50 plus

50plus

Flex 1

Flex 2

12:30pm

Cycle

Flex 1

Flex 2

Cycle

Body Balance

12:30pm

Hi Reps

Body Balance

Boxfit

Hi Reps

Boxfit

4.30pm

Hi Reps

4.30pm

Cycle

5:30pm

Hi Reps

Step

Hi Reps

Body Dyna

Hi Reps

Step

Hi Reps

5:30pm

Lite Cycle

Cycle

Cycle

Cycle

Cycle

Cycle

By: Southern Cross Health Club

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12 Days of SCHC Christmas

On the first day of Christmas, my gym buddy made me do a chin up in a gum tree,

On the second day of Christmas my gym buddy made me do; two V snaps and a chin up in a gum tree,

On the third day of Christmas my gym buddy said to me, do three pushups, two V snaps and a chin up in a gum tree

On the fourth day of Christmas, my gym buddy made me do four tricep dips, three pushups, two V snaps and a chin-up in a gum tree

On the fifth day of Christmas my gym buddy told me to do five jump squats, four tricep dips, three pushups and a chin up in a gum tree

On the sixth day of Christmas, my gym buddy made me do six supermans, five jump squats, three push ups and a chin up in a gum tree

On the seventh day of Christmas, my gym buddy said to me, do seven sets of sit-ups, six supermans, five jump squats, three push ups and a chin up in a gum tree

On the eighth day of Christmas, my gym buddy made me do eight walking lunges, seven sets of sit-ups, six supermans, five jump squats, three push ups and a chin up in a gum tree

On the ninth day of Christmas, my gym buddy made me do nine bicep curls, eight walking lunges, seven sets of sit-ups, six supermans, five jump squats, three push ups and a chin up in a gum tree

On the tenth day of Christmas, my gym buddy made me do ten leg presses, nine bicep curls, eight walking lunges, seven sets of sit-ups, six supermans, five jump squats, three push ups and a chin up in a gum tree

On the eleventh day of Christmas, my gym buddy made me do eleven hand stands, ten leg presses, nine bicep curls, eight walking lunges, seven sets of sit-ups, six supermans, five jump squats, three push ups and a chin up in a gum tree

On the twelfth day of Christmas, my gym buddy turned to me and said you’re twelve pounds lighter, eleven times fitter, ten times more toned, nine times nimbler, eight times more energetic, seven center meters slimmer, six times stronger, five times fitter, four times faster, three times more flexible, two times tougher and one -  dress - size - smaller!

 

 

Merry Christmas everybody!!!!

By Katie G!!!!!!!!!

By: Southern Cross Health Club

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Ingredients:

Preparation:

Preheat oven to 325 degrees

Combine herbs and seasonings to make a rub. Sprinkle mixture over all sides of the meat. Place pork in roasting pan and roast for 1 hour.

Combine cranberry sauce and apple cider in a saucepan and bring to a boil. Reduce heat and simmer for 10 minutes until the sauce is slightly thickened. Spoon 1/2 a cup of the sauce over the meat to glaze. Return meat to the oven and roast for a further 30-40 minutes, or until an instant-read thermometer registers 155 degrees. Remove pork from the oven and cover with foil. Let stand for 15-20 minutes. The meat will continue to cook and reach a safe 160 degrees while it rests. Serve with remaining sauce on the side.

Serves 10-12

Per Serving: Calories 218, Calories from Fat 55, Total Fat 6.1g (sat 2.1g), Cholesterol 64mg, Sodium 62mg, Carbohydrate 15.9g, Fiber 0.4g, Protein 24.8g

By: Southern Cross Health Club

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Thankyou to all those members who joined the SCHC team at Senate Gardens on Saturday for the members Christmas party!
It was a great day and fun was had by all.

A special congratulations goes out to John Peers who was announced our 2009 Member of the Year!

Mad hats bobbed about the lawns and festive music entertained the crowds.

Merry Christmas everybody and fit and healthy wishes for the New Year!

By: Southern Cross Health Club

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First and foremost, not all carbs are the same! The big GI (Glycemic Index) is based on years of research. It ranks carbohydrates according to how they affect blood glucose levels.

Want the secret to long-term health? A diet rich in low GI carbs! 
Benefits include:

- Weight loss and control
- Sustaining your energy levels for longer periods of time
- Reducing the risk of developing type 2 diabetes
- Reducing your risk of developing heart disease
- Lowering your body's insulin levels
- Reducing harmful levels of blood cholesterol
- Reducing hunger and keeping you fuller for longer

It's best to consume at least one serving of a low GI food at each meal. Fresh fruits, dried fruits and fruit bread make great snacks.

Go for low GI rices and serve pasta al dente. Gobble up five serves of non-starchy vegetables each day and cut back on potatoes. Thats right, ditch the spuddies!  

Breads are great for low GI diets too. Choose the grainy breads...you know, the ones that look like bird food. Rye, linseed, wholemeal and sour dough are also great choices.  

For breakfast, go for natural mueslies and other less processed foods like barley, buckwheat, whole kernel rye or whole wheat kernels.

When it comes to protein, go for lean meats, skinless chicken, fish and other seafood. It's best to try and keep the protein to about a quarter of the total meal.

Combine your low GI diet with at least 30 minutes at the gym every day and it won’t be long until you’re looking and feeling amazing!

By: Southern Cross Health Club

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It's that time of year again and we're having our anual members Christmas Party on December 12!!!!!

It's at Senate Garden, Old Parliament House.

The party starts at 3:00pm and will wrap up at 5:30pm.

Bring a picnic rug and wear a crazy hat (prize for the best!).

There will be food, drinks and entertainment!

Can't wait to see you all there!!!

SCHC Staff
By: Southern Cross Health Club

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This month as part of Movember, we are giving you the opportunity to train your trainer!

Get a bit of your own back and put them through their paces. Test their strength, maximise their endurance and make them sweat! All you need to do is to put you name on the noticboard at reception for a timeslot that suits.

Cost is $1.00 / minute and runs in 15min blocks. All proceeds go to Movember, so train your trainer on Saturday 21st of November and help support mens health!

By: Southern Cross Health Club

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Drinking the recommended “eight glasses a day” can help boost your metabolic rate. Water has the ability to make your metabolism burn calories around 3% faster.

Studies have shown that both thirst and hunger are triggered together, resulting in confusion between the two. This means that sometimes you may want to eat when the body is actually craving water. If your weight loss diet is very restrictive or full of processed foods, this again increases the need to drink to control food cravings. 

For the average person, experts suggest drinking at least two litres of water each day. If you are trying to lose weight, it may be advisable even to increase this figure unless a medical condition restricts this.

Exercise also increases the bodies need for water. It is necessary to drink a little H20 before, during and after to keep energy levels as well as hydration levels up, which in turn boosts the bodies recovery.

Eating foods high in water content is also a great way to improve water consumption without drinking it directly. Fruit is low in calories and full of vitamins and minerals. It will fill your tummy and reduce hunger cravings. Most foods full of water are naturally occurring and healthy.

So drink up and drop down!
By: Southern Cross Health Club

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This year, the Southern Cross Health Club is participating in Movember to raise awareness for mens health issues. Our goal is to raise $20,000. All of our male staff will be participation and growing their mo!
Join us, sponsor us and be a part of the fight against prostate cancer and depression in men.
Simply click on the link on our home page to make a donation or register to grow your mo.

By: Southern Cross Health Club

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