St Luke's Sport Results and Fixtures
Friday, 29 April 2016
Thursday, 28 April 2016
Rowing Information from Mr Parsons
Morning Rowing Parents and Supporters,
Things are progressing well in the lead up to next weekends regatta. Thanks to all the parents (taxi drivers) for getting the kids to training and communicating with coaches. Thanks to all the coaches who continue to volunteer their time and efforts.
Sue Carty and the Bundaberg Rowing Club volunteers are doing a fantastic job coordinating the regatta's.
I do have a draft copy of the draw for Regatta number 2 but I will leave it until next week before we release it in case there are further updates.
As far as I know everything went well at Regatta number 1. If there are any areas where you think we can improve or modify for Regatta 2 I would welcome your feedback and suggestions.
The UV shirts looked good and we have a few spare in the uniform shop if you would like to purchase. We can place another order if necessary but it would need to be soon to have them for the HOR.
Regards,
Michael Parsons
Wednesday, 27 April 2016
Congratulations SLAS Cross Country team on winning 3 trophies today at BDSSS Cross Country trials at GGSHS.
Congratulations
Cross Country Captains Jaymee and Mitchell with the three trophies won this afternoon.
Champion School Shield - Junior School
Champion School Shield - Senior School
Percentage points Trophy
Champion School Shield - Junior School
Champion School Shield - Senior School
Percentage points Trophy
Well done to all.
I will post the results when I receive them from the host school.
Thanks
PR
I will post the results when I receive them from the host school.
Thanks
PR
AFL Gala Day 2016 @ SLAS today
Good luck to our girls teams today.
and to Coaches Mrs Hansen and Mr Geiger
Thanks to AFL GDO- Mr Shaun Stone for organising and running this day on our front oval.
Thanks
PR
Sunday, 24 April 2016
Thursday, 21 April 2016
Wednesday, 20 April 2016
Congratulations Teams Cross Country today.
Congratulations
Official scores
SLAS- 201
Shalom- 126
Kepnock- 68
BCC- 48
Disc CC- 34
BSHS- 14
NBSHS- 2.
Shalom- 126
Kepnock- 68
BCC- 48
Disc CC- 34
BSHS- 14
NBSHS- 2.
SLAS teams were Age Champions
in following age races.
in following age races.
12 boys
13 boys
15 boys
16 boys
Open boys
12 girls
14 girls
16 girls
Open girls.
13 boys
15 boys
16 boys
Open boys
12 girls
14 girls
16 girls
Open girls.
Age champions in 9 out of 12 age races.
Outstanding.
Outstanding.
Thanks again to all staff and students who officiated today.
Very proud of you all.
44 teams today...that's 132 SLAS students running today.
Very proud.
Thanks
Mr Robinson.
Mr Robinson.
HIIT Article from Old Saint - Ethan Hyde
HIIT It For Faster Results
Whether your goal is weight loss, muscle growth, or performance, HIIT otherwise
known as High Intensity Interval Training can accelerate your progress.
HIIT is simply working at your highest intensity then
resting. Repeat this process up to 20 times and you will be on your way to a
faster sprint time, flatter stomach, or bigger arms.
How does it work?
HIIT requires the body to work at a maximal effort
stimulating the fast twitch muscle fibres and producing a greater lactic acid build
up as opposed to steady state cardio.
This sets off a range of reactions within the body, one of
which is the production of Human Growth Hormone Aka The Youth Hormone. This
hormone is responsible for bone health, younger looking skin, healthier muscles,
fat oxidation and many more benefits.
HIIT also triggers EPOC or Excess Post Oxygen Consumption.
To put it simply, this means the body needs more oxygen to get itself back to
its resting state it was at before HIIT. This can last for up to 48 hours! EPOC
will then result in more fat loss due the body having to work harder to
recover.
An Australian study found that a group of females who
followed a 20 minute HIIT program lost up to 6 times more fat than those
following a program of 40 minutes of cardio at a lower intensity.
Sports performance is also greatly improved from the
formation of new energy-producing mitochondria in cells. This means you can
perform better for longer!
How to do it:
Get yourself an interval timer, I use an app called GymBoss.
It will come preinstalled with certain intervals already.
Here are a few of my favourite intervals:
8 seconds sprinting
12 seconds rest
Repeat 20 times.
Another great one is:
30 seconds sprinting
90 seconds slow
Repeat this 6-8 times.
When choosing an exercise, pick one that allows to you to
move your body as fast as possible. These can be rowing, sprinting, cycle
sprints, burpees, or mountain climbers. The shorter the interval, the shorter
the rest period.
For more tips to improve sports performance or to live a
healthier lifestyle visit www.FullyLoadedFitness.com.au
I hope you enjoy the article.
Kind regards,
Ethan Hyde
Congratulations to our SLAS Rowing team for the lead up Regatta
Congratulations to all Coaches, Parents and Students for a very good lead up Regatta last Sunday.
I hear there is a really good spirit of friendship and looking after each other at Rowing...which is very pleasing.
Congratulations to Mr Parsons as Coordinator, Mr Grotherr as Head Coach, Mrs Carty / Mrs Phillips as Convenors of BDSSS Rowing.
Thanks
PR
Tuesday, 19 April 2016
Melbourne Cup in the school today
Thanks to Mollee Loeskow, Mrs Loeskow and Mr Bruce Dalton for showing us and explaining to us about the Melbourne Cup.
Congratulations on your win last year Mr Dalton.
Thanks
PR.
Congratulations on your win last year Mr Dalton.
Thanks
PR.
Tuesday, 12 April 2016
Congratulations Open Touch teams by Lateisha Stam
On the final day of Term 1 a number of St Luke's sports teams competed in the Summer Sports Finals Day. At the conclusion of the day, four of the teams came away with premiership wins. Two of the Open Touch Football teams were included in those four wins. The coach of the Open Boys team, Mr Kersnovske, recapped on the day saying, "The St Luke's Open boys team played in the final in a very one sided affair. All the skills were on show as we finished the match 8 - 4. The St Luke's defence was excellent and their speed in attack was a real talking point. Congratulations to all our squad members on your positive contributions this season". The captain of the Open Boys team, Boden Warren said, "I am so proud of the boys for taking away the premiership. We all put in at trainings and in the warm up. It was great to see that the results reflected the effort that everyone had put in". The Open Girls team had an impressive win in their final, finishing with a score of 13-1. Captain of the Open Girls team, Rebecca Greiner, spoke of the team's performance saying, "We all played really well as a team and it was good to see us come away with the results we deserved". Mr Robinson, the coach of the Open Girls team, commented on the girls performance saying, the "my open girls team went through the season undefeated and they were a pleasure to coach. Congratulations to our yr 12 girls Rebecca, Johannah and Maddy for their leadership both on and off the field. Next year is also looking good for the open girls team with ten year 11 players this year." Congratulations to all of the teams who competed in the Summer Sport series and especially to all of the premiership winners.
Lateisha Stam
SLAS Sport JournalistSunday, 10 April 2016
Thursday, 7 April 2016
6 Nutrition Tips For Your Child’s Future...from Old Saint - Ethan Hyde
6 Nutrition Tips For Your Child's Future
Overweight and obesity in children has become a major concern in our society and continues to grow. Recent studies are now showing that once children become overweight they are often staying overweight as they move into adulthood. Being overweight carries with it the potential to bring serious health issues as they age.
Combating overweight and obesity seems simpler than what it is. The most common tactic is to get the kid exercising or playing sport. While this is an absolutely great idea, exercise alone does not work.
It's only when exercise is introduced with proper nutrition that we see real results and teaching proper nutrition to our kids is going to set them up for a healthy life. I have composed a list of my favourite 6 nutrition tips to ensure your child has a healthy future.
1. Steer away from sugary drinks – This is pretty basic and we all know it. What we don't know is that sugar can become highly addictive and leave us craving more. Since children are still growing they can lack the self-control needed to stop themselves from over indulging. I don't advocate removing sugar completely from the diet as it certainly has benefits such as straight after intense exercise, but if your child has been sitting in the class all morning they probably don't need a sugary juice or snack at morning tea.
2. Prioritise protein – Protein was once thought to be just for bodybuilders but we now know that is has a host of benefits totally unrelated to muscle growth. Apart from protein assisting the body to break down fat for energy, it also has a high thermic effect on the body. What this means is that when protein is ingested approximately 20-30% of the calories are burned off as heat as it is a metabolic process to digest it.
The easiest way to measure how much protein we need to look at the palm of our hands. The thickness and width is the size of each portion of protein we want to consume. Keep to one palm per meal unless you are exercising heavily, then you can up that to 2 palms.
3. Fat is in fact good for you – Fat has been given a bad rap over the last 20 years even though it is extremely good for our health and waistline. Not only is vital for our brain and hormone function but fats found in nuts and seeds have shown to help lower cholesterol. Like anything, we don't want to overdo our consumption of fats as this will lead to more stored body fat. Using your thumb is a great way to measure your fat portion for each meal. Use this to measure out your nuts, avocados, seeds etc.
4. Carbohydrates are a great fuel source – Too many carbohydrates lead to stored fat so ensure your child or yourself is active to avoid unnecessary weight gain.
Carbohydrates provide the body with energy required to carry out the day's tasks but consuming too little can make us feel lethargic and the same can happen if we eat too many. This is the reason we often feel like having a nap after lunch. It's not because we are tired, it's because all of those carbohydrates have triggered chemicals in the brain to be released making us drowsy. Not an ideal situation for someone heading to math class after lunch!
Although carbohydrates are important, they are not essential so we have a little room to play with when it comes to portion sizes. My favourite way to measure carbohydrate portions is using my hand cupped. This provides a nice serving size. If you are active, then look for 1-2 cupped hands with each meal with 2 cupped hands after exercise. If your goal is to lose a little fat, stick to one cupped hand and then slowly minus portions from there.
5. Vegetables – We all know we should be consuming more vegetables but getting children to eat them can be quite challenging. As a general rule, aim for 2 fist sized servings per meal. This works wonders if you have trouble with overeating because if you choose fibrous vegetables such as broccoli then you will fill up and stay full for longer.
6. Include your child on the decisions -No one likes being told what to do or what to eat so make sure you include them. Ask them to make a fist and measure out their own vegetables or use their palm to see how much chicken they should have. Knowledge is power and the more knowledge we can pass onto children when they are young, the more powerful they will become in adulthood.
For more great tips head to www.fullyloadedfitness.com.au.
Ethan Hyde
Mobile Personal Trainer
Fully Loaded Fitness
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