ÿþ<!DOCTYPE HTML PUBLIC '-//W3C//DTD HTML 4.01 Transitional//EN' 'http://www.w3.org/TR/html4/loose.dtd'> <html> <head> <title>37° Tower Newsletter - April 2010</title> <meta http-equiv='Content-Type' content='text/html; charset=iso-8859-1'> <style type='text/css'> body { background-color: #000000; margin: 10px 0px 0px 0px; } body,td,th { color: #FFFFFF; } a:link { color: #00BFF3; text-decoration: none; font-weight: bold; } a:visited { text-decoration: none; color: #00BFF3; font-weight: bold; } a:hover { text-decoration: underline; color: #00BFF3; font-weight: bold; } a:active { text-decoration: none; color: #00BFF3; font-weight: bold; } .Menu { font-family: Arial, Helvetica, sans-serif; font-weight: bold; font-size: 12px; } a.Menu:link { color: #FFFFFF; text-decoration: none; font-weight: bold; } a.Menu:visited { text-decoration: none; color: #FFFFFF; font-weight: bold; } a.Menu:hover { text-decoration: underline; color: #FFFFFF; font-weight: bold; } a.Menu:active { text-decoration: none; color: #FFFFFF; font-weight: bold; } .Content { font-size: 12px; font-family: Arial, Helvetica, sans-serif; font-weight: normal; } .Title { font-family: Arial, Helvetica, sans-serif; font-weight: bold; font-size: 16px; } .Headings { font-family: Arial, Helvetica, sans-serif; font-weight: bold; font-size: 16px; padding-top: 6px; margin-left: 6px; height:23px; } .Small { font-family: Arial, Helvetica, sans-serif; font-weight: normal; font-size: 10px; line-height:12px } </style> </head> <body> <table width='100%' border='0' cellspacing='0' cellpadding='0'> <tr> <td style='vertical-align:top;'> <table style='width:700px; margin:auto;' border='0' cellspacing='0' cellpadding='0'> <tr> <td align='center' colspan='3'><div class='Menu'>If you have difficulty viewing this newsletter, please click <a href='http://newsletter.thirtysevendegrees.co.uk/tower/apr-10.htm' target='_blank'>here</a></div><br /></td> </tr> <tr style='background-image:url(http://newsletter.thirtysevendegrees.co.uk/images/layout/header-tower.jpg); vertical-align:top'> <td colspan='3' style='height:229px;' align='center'> <div style='width:100%; height:100%; position:relative;'> <div style='position:relative; left:0px; width:655px; top:20px; text-align:right;' class='Title'>April 2010</div> <div style='position:relative; left:145px; width:350px; top:55px;text-align:left' class='Menu'> <a href='#1' class='Menu'>Welcome</a><br /> <a href='#2' class='Menu'>To Gym or not to Gym?</a><br /> <a href='#3' class='Menu'>PT Corner</a><br /> <a href='#4' class='Menu'>Beauty</a><br /> <a href='#5' class='Menu'>Exercise of the Month</a><br /> <a href='#6' class='Menu'>Gym Challenge</a><br /> <a href='#7' class='Menu'>Member of the Month</a><br /> <br /> <a href='#class' class='Menu'>Class League Table</a><br /> </div> </div> </td> </tr> <tr> <td style='width:15px; background-image:url(http://newsletter.thirtysevendegrees.co.uk/images/layout/horizwhite.gif)'>&nbsp;</td> <td style='width:670px;'> <table style='width:670px;' border='0' cellspacing='0' cellpadding='0'> <tr> <td style='width:175px; text-align:left; vertical-align:top;'> <!-- Special Offers --> <div style= "width:175px; height:30px; background-image:url('http://newsletter.thirtysevendegrees.co.uk/images/layout/left header.gif'); text-align:left;"> <div class='Headings'>Special Offers</div> </div> <img src='http://newsletter.thirtysevendegrees.co.uk/images/facial.jpg' border='0' /> <div style='position:relative; left:6px; width:163px; top:6px; text-align:left; line-height: 20px' class='Content'> <b>Guest Pass Offer:</b> <br /> 10 Passes for £100.00 <br /><br /> <b>Locker Offer:</b> <br /> Lockers available for hire from £72.00 for 6 months <br /><br /> <b>Beauty Offer:</b><br /> <i>60mins - £59</i> <br /> 30min <a href='http://newsletter.thirtysevendegrees.co.uk/tracking.asp?ID=274' target='_blank'>Dermalogica</a> / <a href='http://newsletter.thirtysevendegrees.co.uk/tracking.asp?ID=273' target='_blank'>Guinot</a> Facial with a 30min Swedish Massage. Also, receive 10% off any products purchased with your <a href='http://newsletter.thirtysevendegrees.co.uk/tracking.asp?ID=275' target='_blank'>offer!</a> <br /><br /> <span style='font-size:9px'> Conditions:<br /> - Not to be combined with any other offers/discount<br /> - Pre-payment when booking<br /> - Products discount only available with the offer<br /> </span> <br /><br /> <a href='http://newsletter.thirtysevendegrees.co.uk/tracking.asp?ID=275' target='_blank'>Beauty Evening</a> <br /> Keep your eyes on your inbox for your beauty event information closer to the time! <br /><br /><br /> </div> <!-- League Table --> <a name='class'></a> <div style="position:relative; left:0px; width:175px; top:0px; height:30px; background-image:url('http://newsletter.thirtysevendegrees.co.uk/images/layout/left header.gif'); text-align:left;"> <div class='Headings'> Class League Table </div> </div> <div style='position:relative; left:6px; width:163px; top:6px; text-align:left; line-height: 20px' class='Content'> Our 5 most popular classes are:<br /><br /> 1. Group Cycling<br /> 2. Pilates<br /> 3. Fight Club<br /> 4. Butt Buster<br /> 5. XTreme Challenge<br /> <br /> <a href='http://newsletter.thirtysevendegrees.co.uk/tracking.asp?ID=270' target='_blank'>View all classes</a> <br /><br /> </div> <a href='http://newsletter.thirtysevendegrees.co.uk/tracking.asp?ID=271' target='_blank'><img src='http://newsletter.thirtysevendegrees.co.uk/images/layout/book online.gif' border=0/></a> </td> <td style='width:1px; background-image:url(http://newsletter.thirtysevendegrees.co.uk/images/layout/verticalwhite.gif)'></td> <td style='width:494px; background-color:#404040; vertical-align:top; text-align:left'> <!-- Right Column --> <!-- Section Begin --> <a name='1'></a><div style="position:relative; left:0px; width:494px; top:0px; height:30px; background-image:url('http://newsletter.thirtysevendegrees.co.uk/images/layout/main header.gif'); text-align:left;"> <div class='Headings'> Welcome </div> </div> <div style='position:relative; left:6px; width:482px; top:6px; text-align:left; line-height: 20px' class='Content'> Hi, <br /><br /> We hope you are feeling fit and healthy. <br /><br /> This month we have some great tips and advice from the team all of which are aimed at helping you maintain your fitness habit. Maybe it s just inspiration you need or, if you are slightly braver, it s a challenge. Either way we are confident that you will find something that will spice up your routine in our newsletter. We do however know that balance is a key to a healthy body and mind so don t forget to check the great offers and advice available from thetreatmentrooms. <br /><br /> Personally, we are up for a challenge and will be taking on the Dri-Tri again to see if we gain ourselves a PB! We hope to see in the club soon. <br /><br /> 37° team <br /><br /> </div> <!-- Section End --> <!-- Section Begin --> <a name='2'></a> <div style="position:relative; left:0px; width:494px; top:0px; height:30px; background-image:url('http://newsletter.thirtysevendegrees.co.uk/images/layout/main header.gif'); text-align:left;"> <div style='position:relative; left:0px; width:420px; top:0px; height:30px; text-align:right;'> <table style='width:494px; height:30px' border='0' cellspacing='0' cellpadding='0'> <tr> <td style='text-align:left; vertical-align:top'> <div class='Headings'> To Gym or not to Gym? </div> </td> <td style='text-align:right; vertical-align:top;'> <img src='http://newsletter.thirtysevendegrees.co.uk/images/layout/feature.gif' style='margin-top:4px;'> </td> </tr> </table> </div> </div> <div style='position:relative; left:6px; width:482px; top:6px; text-align:left; line-height: 20px' class='Content'> There are now many well-established reasons why exercise is good for you, most of them well documented by research in the expanding field of sports medicine. <br /><br /> Most experts agree on these general benefits of regular workouts: <ol> <li>Increased energy and stamina.</li> <li>The replacement of intramuscular fat with lean muscle tissue which produces a more efficient use of calories from the foods you eat. (Most of your calories are burnt off by lean muscle tissue. Nothing is burned by fat tissue.)</li> <li>Improved absorption and improved use of nutrients from the foods you eat. </li> <li>Better sleeping habits and more restful sleep.</li> <li>Improved self-image, increased good looks and a more positive attitude to life. </li> <li>Fewer drugs, and less coffee, tea, and alcohol, refined carbohydrates and sugar are consumed by exercisers than by sedentary people.</li> <li>Improved emotional state.</li> <li>A significant retardation of the ageing process.</li> <li>Healthier skin with fewer wrinkles.</li> </ol> <img src='http://newsletter.thirtysevendegrees.co.uk/images/exercise.jpg' align='right' hspace='5' vspace='5' /> Studies have shown that people generally feel better once they get to the gym. To get motivated to go to the gym you will probably need more than that basic knowledge. Getting there is only half the battle, but it is a battle worth fighting. <b>Monitor Your Progress:</b><br /> Keep a daily diary or log of your activities and progress. This will not only show a record of your success, but also serve as a reminder of all your efforts so far, don't let them go to waste. <br /><br /> <b>Work-Out with A Partner: </b><br /> There is nothing like having some peer pressure to help keep you going. Find some one who is fun to be with and has their own fitness goals. Together you can enjoy some quality time and help motivate each other. Someone whom is fitter than you will generally be more motivational to work out with as you will try and keep up with them. Like wise somebody, who is not as fit as you, will give you a chance to excel, as you know that the other person will try and keep up. <br /><br /> <b>Watch TV or Video:</b><br /> Watch the news, your favourite soaps, sports or East enders to help pass the time and make even more efficient use of it whilst training. <br /><br /> <b>Play Your Favourite Music: </b><br /> Listening to music while you workout can help keep it interesting, relaxing and fun. If you don't like the music they play at your gym, buy a MP3 player and make up your own play lists to suit your work out. <br /><br /> <b>Don't Push Too Hard & Stay Hydrated: </b><br /> Unless your training for some athletic activity that requires otherwise, don't work your self harder than necessary. If it hurts or is even uncomfortable then stop and do something different. Proper exercise does not require pain. Keep a water bottle handy, and take regular intakes of fluid; a dehydrated body, cannot function properly <br /><br /> <b>Wear Comfy Shoes:</b><br /> Take care of your feet. Wear comfortable shoes that can breathe and offer support. You may want to consider a special pair of shoes you've set aside just for exercising. Wearing sports socks will also reduce the risk of blisters. <br /><br /> <b>Workout on A Set Schedule:</b><br /> You get up, you dress, you eat, you work, etc. Makes sure you programme in your exercise time with as much concern as you do these other basic necessities. Manage the 168 hours well each week, and it will be easy to fit in some quality training time, because your life depends upon it. <br /><br /> <b>Start Today: RIGHT NOW!</b><br /> Write down a list on a piece of paper, all the reasons you have for not being able to do any form of exercise. Using the same list, overcome all of these reasons to find out if it is only yourself that is preventing you from a healthier lifestyle. <br /><br /> <b>Don't Feel Guilty:</b><br /> So you missed one workout, okay maybe it was a weeks worth, STOP feeling guilty or stressed out, relax don't be so hard on yourself, just back up one paragraph and Start today, then read the next paragraph. <br /><br /> <b>Do Something:</b><br /> Every little helps, going to the gym three times rather than twice a week is 50 % more, add that to walking around the office a bit more, or walking to the train station for work, will all help your long term goal. If you can't workout three times a week, then set a goal to do it only once or twice, achieve that goal and feel good about it. <br /><br /> <b>Use Equipment That Is Easy to Use:</b><br /> There's nothing harder, then uncomfortable, ugly, poorly maintained equipment to hinder your motivation. Buy equipment that is best for you, and easy for you to use. Make sure it is comfortable, wear your workout clothes and give the equipment a good try out before you buy, don't clog out the garage with uncomfortable bikes and rowers. Locate it somewhere that is nice to be and make sure you keep it clean and in good working order. <br /><br /> <b>Do a class:</b><br /> With a number of various classes around you can easily find one suited to your own fitness requirements. Before the class starts, tell the instructor that you are new, so that way they can monitor you. <br /><br /> <b>Pick a role model:</b><br /> Aim to achieve the fitness body of your favourite role model, you may not achieve the same body as them, but at least you will improve your own. <br /><br /> <b>Congratulations:</b><br /> If you're reading this, then you must have read all the motivation tips, pick the ones you like, making use of them and enjoying a fitter healthier life <br /><br /> </div> <!-- Section End --> <!-- Section Begin --> <a name='3'></a> <div style="position:relative; left:0px; width:494px; top:0px; height:30px; background-image:url('http://newsletter.thirtysevendegrees.co.uk/images/layout/main header.gif'); text-align:left;"> <div style='position:relative; left:0px; width:420px; top:0px; height:30px; text-align:right;'> <table style='width:494px; height:30px' border='0' cellspacing='0' cellpadding='0'> <tr> <td style='text-align:left; vertical-align:top'> <div class='Headings'> PT Corner </div> </td> <td style='text-align:right; vertical-align:top;'> <img src='http://newsletter.thirtysevendegrees.co.uk/images/layout/feature.gif' style='margin-top:4px;'> </td> </tr> </table> </div> </div> <div style='position:relative; left:6px; width:482px; top:6px; text-align:left; line-height: 20px' class='Content'> <img src='http://newsletter.thirtysevendegrees.co.uk/images/pt_mar_10.jpg' align='left' hspace='5' vspace='5' /> It s April and if you keep even half an eye on current affairs, you will know it is the month of the London Marathon, and this month you too are going to go the distance& ..all 26 miles of it! Granted, for the majority of us out there this is a horrendous task and only completed in dreams (or should I say nightmares!) so why not challenge yourself to complete the Marathon in a Month and see if you can finish it before the actual event on the 25th. That s just 1 mile a day (2 on the 25th), every day throughout April& & ..Marathon in a Month, get to it! <br /><br /> For details contact any <a href='http://newsletter.thirtysevendegrees.co.uk/tracking.asp?ID=276' target='_blank'>personal trainer</a>. <br /> <br /><br /> </div> <!-- Section End --> <!-- Section Begin --> <a name='4'></a> <div style="position:relative; left:0px; width:494px; top:0px; height:30px; background-image:url('http://newsletter.thirtysevendegrees.co.uk/images/layout/main header.gif'); text-align:left;"> <div style='position:relative; left:0px; width:420px; top:0px; height:30px; text-align:right;'> <table style='width:494px; height:30px' border='0' cellspacing='0' cellpadding='0'> <tr> <td style='text-align:left; vertical-align:top'> <div class='Headings'> Beauty </div> </td> <td style='text-align:right; vertical-align:top'> <img src='http://newsletter.thirtysevendegrees.co.uk/images/layout/feature.gif' style='margin-top:4px;'> </td> </tr> </table> </div> </div> <div style='position:relative; left:6px; width:482px; top:6px; text-align:left; line-height: 20px' class='Content'> <b>Are you Double-Cleansing?</b> <br /><br /> <img src='http://newsletter.thirtysevendegrees.co.uk/images/microzone.jpg' align='right' hspace='5' vspace='5' /> No?! Why  because you are crazy-busy? We all seem to be crazy-busy these days, but the fact is you will probably spend more time reading this article than cleansing your tonight. This is NOT good. Just think of all the cosmetic products which claim to last 12, 18 or even more hours on your skin. These forever lasting foundations, lip stains and sun blocks that will last even the most strenuous of outdoor sports, may need a bit more than just the few seconds you spend to cleanse last night. <br /><br /> <a href='http://newsletter.thirtysevendegrees.co.uk/tracking.asp?ID=274' target='_blank'>Dermalogica</a> recommends starting with Precleanse, a fabulous oil and grime dissolving <a href='http://newsletter.thirtysevendegrees.co.uk/tracking.asp?ID=277' target='_blank'>product</a>, which will melt away heavy make up and grime. Yes, this is an extra step, but this will actually speed up the process (Use even over your eyes!). Pick up a sample next time you are in 37Ú for your work-out. <br /><br /> Now, treat your skin to a Double Cleanse with your favourite Dermalogica Cleanser. This way, your skin is well prepared for all your active products to follow  so also getting the most out of your moisturiser! Come in for a complimentary Face Mapping if you need any help on finding the correct Skin Care routine. <br /><br /> </div> <!-- Section End --> <!-- Section Begin --> <a name='5'></a> <div style="position:relative; left:0px; width:494px; top:0px; height:30px; background-image:url('http://newsletter.thirtysevendegrees.co.uk/images/layout/main header.gif'); text-align:left;"> <div style='position:relative; left:0px; width:420px; top:0px; height:30px; text-align:right;'> <table style='width:494px; height:30px' border='0' cellspacing='0' cellpadding='0'> <tr> <td style='text-align:left; vertical-align:top'> <div class='Headings'> Exercise of the Month </div> </td> <td style='text-align:right; vertical-align:top;'> <img src='http://newsletter.thirtysevendegrees.co.uk/images/layout/tip.gif' style='margin-top:4px;'> </td> </tr> </table> </div> </div> <div style='position:relative; left:6px; width:482px; top:6px; text-align:left; line-height: 20px' class='Content'> <b>Single leg RDL (Romanian Dead Lift)</b> <br /><br /> <b>Benefits of <a href='http://newsletter.thirtysevendegrees.co.uk/tracking.asp?ID=278' target='_blank'>RDL:</a></b> <br /> Increased lower back and gluteal strength. <br /><br /> <b>Preparation:</b> <br /> Standing on one foot on the <a href='http://newsletter.thirtysevendegrees.co.uk/tracking.asp?ID=279' target='_blank'>Power Plate</a> machine, side to the column. <br /><br /> <b>Movement/Procedure:</b> <br /> Balance weight onto a single leg while maintaining a slight bend in the knee. Bend the torso forward and kick the leg not used for support backward while keeping both as straight as possible. As the body and extended leg become parallel with the ground, reach downward to touch the ankle or toes if possible. Stand back up to a normal stance and step forward to perform the reach again while supported on the opposite leg. Movement occurs in the sagittal plane. <br /><br /> <b>Coaching Keys:</b> <ul> <li>Do not let your back round during the movement </li> <li>Torso and leg should move as one unit </li> <li>Fire the glute of your extended leg to keep it straight </li> <li>Keep your shoulder blades back and down throughout the movement </li> <li>Maintain neutral spine and abdominal activation; ensure that pelvis stays parallel to the ground </li> </ul> <b>You should feel: </b> <ul> <li>Working your Glutes, Hamstrings and Back</li> </ul> </div> <!-- Section End --> <!-- Section Begin --> <a name='6'></a> <div style="position:relative; left:0px; width:494px; top:0px; height:30px; background-image:url('http://newsletter.thirtysevendegrees.co.uk/images/layout/main header.gif'); text-align:left;"> <div style='position:relative; left:0px; width:420px; top:0px; height:30px; text-align:right;'> <table style='width:494px; height:30px' border='0' cellspacing='0' cellpadding='0'> <tr> <td style='text-align:left; vertical-align:top'> <div class='Headings'> Gym Challenge </div> </td> <td style='text-align:right; vertical-align:top'> <img src='http://newsletter.thirtysevendegrees.co.uk/images/layout/tip.gif' style='margin-top:4px;'> </td> </tr> </table> </div> </div> <div style='position:relative; left:6px; width:482px; top:6px; text-align:left; line-height: 20px' class='Content'> <b>DRI-TRI</b> <br /><br /> This months <a href='http://newsletter.thirtysevendegrees.co.uk/tracking.asp?ID=280' target='_blank'>Gym Challenge</a> is the Dri-Tri - a challenge for men and women to see who can achieve the best time. <br /><br /> <b>Benefits:</b> <br /> The Dri-Tri events are cardiovascular and endurance based exercises that can be used as a way to help members prepare for sports specific events like there first triathlon or to work on specific goals or just simply for a challenge. The members will also have the added incentive of taking on the fitness team and the Personal Trainer s. <br /><br /> The Dri-Tri Challenge consist of the following events: <br /> &nbsp;&nbsp;- Row 500m<br /> &nbsp;&nbsp;- Bike 3k<br /> &nbsp;&nbsp;- Run 1.5k <br /><br /> The top 5 fastest male and female participants will be placed on our leader board. <br /><br /> </div> <!-- Section End --> <!-- Section Begin --> <a name='7'></a> <div style="position:relative; left:0px; width:494px; top:0px; height:30px; background-image:url('http://newsletter.thirtysevendegrees.co.uk/images/layout/main header.gif'); text-align:left;"> <div style='position:relative; left:0px; width:420px; top:0px; height:30px; text-align:right;'> <table style='width:494px; height:30px' border='0' cellspacing='0' cellpadding='0'> <tr> <td style='text-align:left; vertical-align:top'> <div class='Headings'> Member of the Month </div> </td> <td style='text-align:right; vertical-align:top'> <img src='http://newsletter.thirtysevendegrees.co.uk/images/layout/feature.gif' style='margin-top:4px;'> </td> </tr> </table> </div> </div> <div style='position:relative; left:6px; width:482px; top:6px; text-align:left; line-height: 20px' class='Content'> <b>Alison Smith</b> <br /><br /> The member of the month for April <br /><br /> <i> Having achieved my original goals of losing some weight and improving my fitness, I am working on increasing my strength whilst continuing to improve general fitness. <br /><br /> I workout 3-4 times a week with a mixture of cardio work, followed by a varied routine using weights and plyometrics to improve my core and upper body strength with has really complemented my Lacrosse. Over the past few months this has involved starting with about 60 minutes of cardio using the rowing machines, cross trainers and bike followed by some strength training using Kettle bells as well as free weights and some TRX and power plate exercises. Using the Kettle bells, allows me to get the intensity into my workout. <br /><br /> The results have been very noticeable both physically and mentally, as a good workout in the gym is a great way to unwind after a hard day at the office. </i> <br /><br /> </div> <!-- Section End --> </td> </tr> </table> </td> <td style='width:15px; background-image:url(http://newsletter.thirtysevendegrees.co.uk/images/layout/horizwhite.gif)'>&nbsp;</td> </tr> <tr style='background-image:url(http://newsletter.thirtysevendegrees.co.uk/images/layout/footer.gif)'> <td colspan=3 style='height:43px; text-align:center; vertical-align:top'> <a href='http://newsletter.thirtysevendegrees.co.uk/tracking.asp?ID=272' target='_blank'><img src='http://newsletter.thirtysevendegrees.co.uk/images/layout/tower.gif' border=0 /></a> </td> </tr> </table> <br /> <div style='width:100%; text-align:center;'><div class='Menu'>To unsubscribe from this newsletter please click <a href='mailto:ma@tsd-tower.co.uk&subject=Newsletter Unsubscribe'>here</a> </div></div> <br /> </td> </tr> </table> </body> </html>