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Health Club Blog

Cauliflower Pizza Base

Tuesday, November 15, 2016

LOVE Pizza but want a healthier option? 

This cauliflower Pizza base is gluten free and an excellent substitute to your normal pizza base! 

AND its easy to make!!

What you Need: 

  • 500g Cauliflower florets coarsely grated
  • 1 egg lightly beaten
  • 40g Parmesan finely grated
  • 1/2 Teaspoon Oregano
  • Sea salt flakes and freshly ground pepper to season
What to do: 
  1. Put cauliflower in heat proof bowl and cover with plastic wrap. Microwave on high/100% for 6 minutes or until just tender. Transfer to a sieve, then set aside to allow to drain and cool to room temperature. 
  2. Preheat oven to 220 degrees. Line pizza tray with baking paper. Combine egg, cauliflower, parmesan and oregano in a large bowl and season with salt and pepper. Spoon into prepared tray. 
  3. Bake for 15 minutes or until edges turn golden. Remove from oven then add toppings desired! Cook as normal. 
  4. Enjoy! 
TIP: Try not to overload cauliflower base with too many toppings or wet toppings. 

Thats it! Give it a go next time you want pizza! 

Healthy Snack for the kids - And You

Tuesday, October 04, 2016

A great way to get the kids eating healthy and keep them cool in SUMMER! 

Frozen Breakfast Smoothie Popsicles

Yield: Makes approximately 10 bars

Ingredients:

  • 4 oz. strawberries
  • 4 oz. raspberries
  • 4 oz. blueberries
  • 1 quart plain or vanilla Greek yogurt
  • 1/4 cup milk
  • 1/4 honey (optional)
  • 1 1/2 cups granola (recipe follows)

Directions:

In a medium size pan over medium heat, combine and cook strawberries and raspberries until it simmers rapidly. Cook for 10-12 minutes, stirring often, until mixture thickens. Remove from heat and let cool to room temperature. Repeat with blueberries. (If berries need some sweetening add 4-5 tablespoons of sugar to achieve preferred sweetness.)

In a large bowl, combine and mix together yogurt, milk and honey. Mixture should be thick, but pourable.

To assemble: Pour a tablespoon or two of yogurt in to each mould. Add a tablespoon of granola and then a tablespoon or two of fruit jam. Continue layering until moulds are filled. Tap mould against counter to release any air bubbles. Insert Popsicle stick and freeze for at least 6 hours (time will vary according to freezer setting and how full it is). To remove smoothie pops from mould, run it under hot water. Unmould and enjoy! Separate each frozen pop with parchment paper and transfer to freezer. Popsicles will keep for unto three weeks.

The Importance of a good nights sleep

Friday, September 23, 2016

Hey guys just thought I’d take some time to tell you about the importance of a good sleep pattern and how it benefits you in your day to day life. We all know to some extent that being tired all the time has bad side effects, our subconscious tells us that, but few realize to what extent these effects are, and they get pretty serious. It obviously starts with lack of motivation to do everyday tasks and physical activity, which can then lead to a ridiculous number of complications, the most sever include cardiovascular disease, high blood pressure, strokes, obesity, heart failure and I could go on.

            But that’s a lot of negatives; here are the positives that link to a good sleep pattern… It instantly starts with better mental performance (situational assessment and judgement, motivation, memory, better mood control etc.) which is 90% of our overall health I believe. So that’s a great help and push forward for those of you with quite a big long term goal. Then leads onto other great benefits such as a better performing cardiovascular, faster metabolism, human growth hormone production and better hormone balance in general, better skin tone, improved sex drive and so on.

            So what if your one of those people that say “I only get 5 hours sleep a night and I feel fine”? well it’s been proven time and time again that people that do rely on only 5-6 hours of sleep per night aren’t really some sort of superhuman, they have literally just gotten used to having the lack of mental focus and alertness that comes with your body being properly rested, and may still be exposed to the risk of all the bad side effects that come with not getting enough rest. So have a go at getting roughly 8 hours a night and take notice of the difference it makes.

            And what if you’re a high level athlete? The benefits of getting a little more sleep per night might be more than you expected. Stanford University recently did an experiment on their basketball team which involved the athletes getting 2 hours extra sleep per night. after a week doing this the results were pretty good when you think about it. The athletes increased their movement speeds by 5%, their free throws were 9% more accurate and had a substantial difference in their reflexes. The same studies have been done for footballers and other athletes.

So its very clear that enough sleep is one of the most important parts of our health, so make sure your getting enough and enjoy a longer, happier, stress free life!


Benefits of the Sauna

Tuesday, August 16, 2016

Why Saunas are good for you.....

  • Build a Stronger immune system by creating more white blood cells
  • Assists in Pain/Stress Relief by easing muscle tension and speeding up recovery time for injuries (strains, sprains, arthritis)
  • Assists in Weight Loss by Improving your Metabolism
  • Creates Better sleep by helping the muscle to relax
  • Detoxification - Skin Cleansing
  • Improves Circulation by increasing blood flow
One Sauna session increases the amount of oxygen and nutrients delivered to your organs! If you haven't already try out the the Sauna and Steam Room! Remember to drink plenty of water and only stay in there about 15-20 minutes! 

Feel the Difference! 

Our Aussie Olympic Champion: Mack Horton

Tuesday, August 09, 2016

Mack Horton is an Australian Olympics Swimmer who achieved the first gold medal in the 2016 Rio Olympics! 

AND ITS HIS OLYMPIC DEBUT! 

At just 20 years old he has overcome obstacles such as poor eyesight requiring contact lenses to compete, a fear of water, rolling his Landrover (in MAY) and also completing an Economics Degree, to WIN the 2016 Rio Olympics Gold Medal for 400m Freestyle! 

Mack was born and raised in Victoria and as an AFL Supporter, he backs the Melbourne Demons! 

Recent Swimming Career: 
    • 1st (400m freestyle) – 2016 Australian Swimming Championships (Adelaide, Australia)
    • 2nd (400m freestyle) – 2016 NSW Open Championships (Sydney, Australia)
    • 11th (400m freestyle) – 2015 World Championships (Kazan, Russia)
    • 4th (400m freestyle) – 2014 Commonwealth Games (Glasgow, Scotland)
    • 2nd (1500m freestyle) – 2014 Commonwealth Games (Glasgow, Scotland)

His Olympics isn't over yet, still to compete in the 1500m Freestyle on 13th August, we are all behind him to bring home another GOLD! 

We can't wait to see what he will bring to Australian Swimming next! 
 


AUSSIE, AUSSIE, AUSSIE, OI, OI, OI! 


Are you Sitting too Much?

Tuesday, August 02, 2016

We sit everyday at work, watching tv, watching the kids play sports it is important that we know what this can do to our bodies so we are able to enjoy a happy, healthy and full life! 

Did you know excessive periods of sitting can increase your risk of 

  • cardiovascular disease
  • Excess body fat around your waist
  • abnormal cholesterol levels
  • diabetes
  • and more! 
 
 
PLUS even if you are attending the gym or completing moderate intensity physical activity, it doesn't change the risk if you are still sitting for long periods of time! 

When you sit: 
  • fat burning enzymes drop 90%
  • you only burn calories at 1 per minute compared to about 20 when standing
  • all leg electrical activity stops
  • After 2 hours good cholesterol drops 20%
So it is imperative that we get up move around and stop sitting for long periods of time. 

Solutions can include: 
  • Standing as much as possible such as when talking on the phone or eating lunch
  • Getting up and walking around, stretching or just moving every 30-60 minutes (set an alarm to help remind you!) 
  • Try standing at a desk if possible

Don't let sitting get you! Use every chance you have to stand up, move, stretch and keep active! 

The AMAZING Benefits of Stretching

Thursday, July 21, 2016

So many people do their exercises religiously, do the correct technique, then have to go somewhere, then don't have time to stretch. There are so many benefits of stretching, so here are some reasons why they should be an integral part of your health routine. 

1. It allows you to have better range of motion for your muscles - if muscles are able to do this, we can use them to their full function and have the capability to participate in more activities, and perform more functions 

2. It can help your muscles relax and balance tension - if your muscles are tight, they hold tension and toxins. Stretching allows the muscles to release the tension so it doesn't impact in a negative way on the organs of your body

3. it can assist with injury prevention - muscles are attached to bones to help our bodies move. If they are not functioning properly because they were tight, they pull on the bones and other muscles which can cause injury. 

4. Research has shown that the best way to stretch is to hold the muscle to the longest range you feel comfortable with, hold for 30 seconds then release. Do this for each muscle you've worked with so your muscles have the best chance of working their full function

5. You'll decrease your fatigue - tight muscles can cause your body to fatigue because they don't function the their full capacity and other muscles have to work harder to cope with the muscles that aren't working properly. 

ADD STRETCHING TO YOUR FITNESS ROUTINE TO GET THE MOST OUT OF YOUR WORKOUT

Breathing to help your exercises and health

Tuesday, July 05, 2016

Have you ever thought about the power of your breath, and the effects it can have on your body?

Have you ever really taken notice of how you breath? Studies have been done in recent years and most people have become shallow breathers, which can have major negative effects on every cell in our bodies. 

Some of the benefits of proper breathing is:

  • Breathing properly during exercise can prevent dizziness, improve performance and increase fat burning
  • With weight lifting, or when performing any exercise that requires you to exert yourself, such as lifting, pushing or pulling, exhale on exertion or working the hardest. i.e. when doing a bench press, breath out when you are pushing the weight off your chest and breath in on the way down

  • When running, if you are having trouble breathing, try breathing in every 2nd or 4th foot strike (depending on how much you need to breath) then breathing out for the same count. It helps you get in a pattern and continue your exercise rather than giving up
  • Every now and then, just take notice of your breathing. Does your rib cage expand when you inhale? If not, you are probably shallow breathing which doesn't take in enough oxygen for your body to function normally. Maybe make a conscious effort to breath properly more often so it becomes second nature and you don't have to think about it 

  • Breathing has been shown to have good physiological and emotional benefits to your well being. If you find yourself in a stressful situation, do some slow breathing and notice how your body and mind can calm down. 
Heres to having some great breathing; all day, every day

Is Sleep important to your health?

Thursday, June 16, 2016

How often have you take the time to create a peaceful nights sleep?

If you're like most people, it's just something you do without thinking too much about it, nor realising the effect it can have on your body (both good and challenging effects)

Here are some benefits of having a good, or even GREAT nights sleep, then some ideas on how to improve your sleep. 

Benefits of a good nights sleep

1. You can concentrate better - how often do you have those days where you can't seem to shift the brain fog, or concentrate on what you're doing? Research has shown that a good nights sleep improves you concentration levels so you are more productive and purposeful in the activities you participate in (also really good if you're driving a car) 

2. You'll be in a better mood - various studies and surveys have shown that people blame lack of sleep when they are irritable or just 'out of sorts'. Just imagine being able to jump out of bed ready to enjoy the world? If this is a foreign concept to you, you may need to adjust your sleeping patterns

3. You can make better and informed decisions - we've all probably heard the saying 'just sleep on it'. If we program a challenge into our brain before we go to sleep, then trust it to find the answer, we can either wake up with a solution (our brain can search for information even while we are asleep) or be able to think about it from a different perspective when we wake up. 

4. It will improve your immune system - lack of sleep can suppress your immune system and make you vulnerable to infections. Studies have shown that the risk is trebled compared those that get 8 hours or more a night 

5. You can live longer - regularly sleeping shorter hours is associated with a shorter lifespan. The studies that proved this also showed that people who routinely sleep fewer than 6 hours sleep a night have a higher risk of dying sooner than people who sleep for 7 or 8 hours a night

You can improve your sleep by:

1. Be active during the day - it will help your body 'need' the rest

2. Go to bed at the same time every night so your body gets into a routine of knowing when to sleep

3. Get up at the same time every day - helps with the routine

4. Don't nap if you lose sleep - move to keep yourself going until your normal sleep time

5. Develop a bedtime routine, which may include cleaning your teeth, leaving your electronics away from the bed, meditate or whatever it is you do. Make it your own

6. Make sure noise and light levels are conducive to a good sleep environment

7. Keep your bedroom for sleeping - try and keep your electronics 'including television' or your desk out of your room. If you go to bed stimulating your brain, or see what you need to do, your brain will switch on and find it harder to switch off

What can you do to get a good nights sleep? 

Make the effort to make it better 

Still think you have no time to exercise??

Thursday, June 09, 2016
More Time Saving Finess Tips
Still not convinced you have time to exercise? Here is some more ideas on how to fit it in your life
  • Design a split routine; do 20 minutes of upper body then 10 minutes of cardio, then the next workout, do 20 minutes of lower body and 10 minutes of cardio and keep alternating them so your whole body gets a workout
  • Set up a circuit with an exercise for each body part and have minimal rests. This way you can get your whole body worked in minimal time


  • Start a weights and cardio mix - Do your exercise for your weights, then do a 4 minute cardio challenge, then alternate the weights and cardio until your time limit is up
  • Book in with a personal trainer to write a short, sharp program for you in the time limit you have put on yourself
  • Do some interval training to keep your workouts intense and powerful

  • Take advantage of commercial breaks. the average amount of time a TV station takes to do commercial breaks is 2 minutes and 22 seconds longs. While you're watching television, have a skipping rope handy and when an add comes on, skip for 2 minutes and 22 seconds


  • Walk or ride whenever possible. With the amount of cars on the road today and the amount of lights and roundabouts, it is sometimes quicker to walk or ride wherever you are going, rather than take the car. You get a workout, in the same amount of time it takes you to drive (and you get to save money too)


If you feel like stopping exercise because you think you are running out of time, rather than stopping altogether, shorten the time you take to do it by trying one (or more) of these tips. Whatever you do, keep exercising for your health