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 - December 2009</title> <meta http-equiv='Content-Type' content='text/html; charset=iso-8859-1'> <style type='text/css'> <!-- body { background-color: #000000; } 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; margin-top: 6px; margin-left: 6px; } --> </style> </head> <body> <table width='100%' border='0' cellspacing='0' cellpadding='0'> <tr> <td style='vertical-align:top; text-align:center'> <span class='Menu'>If you have difficulty viewing this newsletter, please click <a href='http://newsletter.thirtysevendegrees.co.uk/tower/dec-09.htm' target='_blank'>here</a> </span> <br /><br /> <table style='width:700px' border='0' cellspacing='0' cellpadding='0'> <tr style='background-image:url(http://newsletter.thirtysevendegrees.co.uk/images/layout/header-tower.jpg); vertical-align:top'> <td colspan=3 style='height:229px'> <div style='position:relative; left:0px; width:655px; top:20px; text-align:right;' class='Title'> December 2009 </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'>PT Corner</a><br /> <a href='#3' class='Menu'>Yoga</a><br /> <a href='#4' class='Menu'>Exercise of the Month</a><br /> <a href='#5' class='Menu'>Gym Challenge</a><br /> <a href='#6' class='Menu'>Member of the Month</a><br /> <a href='#7' class='Menu'>Club Information</a><br /> <br /> <a href='#class' class='Menu'>Class League Table</a><br /> </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='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;'> <p class='Headings'> Special Offers </p> </div> <a href='http://newsletter.thirtysevendegrees.co.uk/tracking.asp?ID=183' target='_blank'> <img src='http://newsletter.thirtysevendegrees.co.uk/images/gift.jpg' border='0' /> </a> <div style='position:relative; left:6px; width:163px; top:6px; text-align:left; line-height: 20px' class='Content' > <b>Get ready for the New Year with one of our offers</b> <br /><br /> <a href='http://newsletter.thirtysevendegrees.co.uk/tracking.asp?ID=183' target='_blank'>Click here for details...</a> <br /><br /> </div> <br /> <a href='http://newsletter.thirtysevendegrees.co.uk/tracking.asp?ID=184' target='_blank'> <img src='http://newsletter.thirtysevendegrees.co.uk/images/microzone.jpg' border='0' /> </a> <div style='position:relative; left:6px; width:163px; top:6px; text-align:left; line-height: 20px' class='Content'> <b>Give a gift of beauty this Christmas - great gift ideas at thetreatmentrooms</b> <br /><br /> Spend £60 or more on products and receive a free gift - ask your therapist for options <br /><br /> Spend £100 or more - free MicroZone treatment voucher to be used in January <br /><br /> <a href='http://newsletter.thirtysevendegrees.co.uk/tracking.asp?ID=184' target='_blank'>Click here for details...</a> <br /><br /><br /> </div> <div style='position:relative; left:6px; width:163px; top:6px; text-align:left; line-height: 20px' class='Content'> <b>Brighten up your skin with a Beauty Flash Treatment</b> <br /><br /> A course of 3 x 30 minute BeautyFlash treatments is now only £127, saving you £29. <br /><br /> Ask your therapist for more information by emailing thetreatmentrooms at <a href="mailto:beauty@tsd-tower.co.uk">beauty@tsd-tower.co.uk</a> <br />or <a href='http://newsletter.thirtysevendegrees.co.uk/tracking.asp?ID=185' target='_blank'> click here for details...</a> <br /><br /><br /> </div> <!-- League Table --> <a name='class'> <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;'> <p class='Headings'> Class League Table </p> </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. Hatha Yoga<br /> 2. Pilates<br /> 3. Group Cycling<br /> 4. Fight Klub<br /> 5. Body Pump<br /> <br /> <a href='http://newsletter.thirtysevendegrees.co.uk/tracking.asp?ID=186' target='_blank'>View all classes</a> <br /><br /> </div> <a href='http://newsletter.thirtysevendegrees.co.uk/tracking.asp?ID=187' 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'> <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;'> <p class='Headings'> Welcome </p> </div> <div style='position:relative; left:6px; width:482px; top:6px; text-align:left; line-height: 20px' class='Content'> Welcome to the last thirtysevendegrees newsletter of 2009. <br /><br /> This month we will do all that is necessary to prepare you for the coldest holiday time of the year. Whether we are helping you to get in shape for the skiing season or making you the star of Christmas and New Years Eve parties with our festive range of <a href='http://newsletter.thirtysevendegrees.co.uk/tracking.asp?ID=188' target='_blank'>beauty offers.</a> <br /><br /> Enjoy the newsletter. <br /><br /> </div> <!-- Section End --> <!-- Section Begin --> <a name='2'> <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'> <p class='Headings'> PT Corner </p> </td> <td style='text-align:right; vertical-align:bottom'> <img src='http://newsletter.thirtysevendegrees.co.uk/images/layout/feature.gif'> </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/ptcorner-dec09.jpg' align='right' hspace='3' vspace='3' /> With Christmas just around the corner and the arrival of cold weather, the ski season is upon us, and for those who like to indulge in a bit of fun on the slopes, it is important to make sure your body is fully prepared to not only avoid those horrible aching legs, but also to make sure you glide down the slopes in style. Most people concentrate on the legs when training for a ski trip, and although it is very important, it is just as important to focus on the core stability muscles (abdominals and back) as this muscle group does exactly what it says on the tin  keeps you stable& a pretty essential part of skiing! <br /><br /> Being the active individuals we are, a few of us trainers are embarking on various ski adventures this season and have started to incorporate such exercises into our own training. Now I would not advise trying to copy anything you see us doing, or at least trying (namely standing on Swiss balls) however balancing on the Bosu ball is an excellent exercise and once you have mastered that, try to squat and progress even more by holding a medicine ball out in front of you: Add in some lunges (both sideways and forward to work in different planes of movement) and a good abs workout including both normal and side planks, and you will be no longer be the Eddie The Eagle of your group but the Hermann Maier! <br /><br /> As always, ask a <a href='http://newsletter.thirtysevendegrees.co.uk/tracking.asp?ID=189' target='_blank'>Personal trainer</a> for more info on ski-fit training, and keep your eyes peeled for our <i>Ski-Fit</i> challenge& <br /><br /> <b>Purchase a course of 10 <a href='http://newsletter.thirtysevendegrees.co.uk/tracking.asp?ID=189' target='_blank'>PT sessions</a>, and receive 15% OFF your first Sports Massage in <a href='http://newsletter.thirtysevendegrees.co.uk/tracking.asp?ID=190' target='_blank'>thetreatmentrooms.</a></b><i> Valid until 30 December 2009</i> <br /><br /> </div> <!-- Section End --> <!-- Section Begin --> <a name='3'> <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'> <p class='Headings'> Yoga </p> </td> <td style='text-align:right; vertical-align:bottom'> <img src='http://newsletter.thirtysevendegrees.co.uk/images/layout/feature.gif'> </td> </tr> </table> </div> </div> <div style='position:relative; left:6px; width:482px; top:6px; text-align:left; line-height: 20px' class='Content'> The winter is here, and don t we know it! It s getting colder, starting to rain a lot more and the sun starts to hide before we even finish work. These effects can have an enormous effect on our moods. <br /><br /> When we take our heavy coats out of the cupboard a lot of people do not realise they are also taking out their winter blues. The effect of transition of seasons expresses itself often in mood-swings, dark moods or, in the worst case scenario, depression. And then we are not even mentioning the chapped lips, runny nose and watery eyes. <br /><br /> Where the summer is more exuberant and outgoing the winter is all about finding a steady rhythm and introspection. <br /><br /> According to the Ayurveda when life is in balance with nature then that is the perfect base to a good health. This means following and adjusting yourself from fall to winter. For example, giving in to hot drinks and heavier meals. It is time to hit the <a href='http://newsletter.thirtysevendegrees.co.uk/tracking.asp?ID=192' target='_blank'>sauna</a> and get a <a href='http://newsletter.thirtysevendegrees.co.uk/tracking.asp?ID=191' target='_blank'>massage.</a> It is time for those yoga exercises that generate heat, cool you down and relaxes the entire nervous system. <br /><br /> Approach your <a href='http://newsletter.thirtysevendegrees.co.uk/tracking.asp?ID=193' target='_blank'>yoga</a> exercises as you would approach a new season: hopeful, curious and with full disposition! <br /><br /> </div> <!-- Section End --> <!-- Section Begin --> <a name='4'> <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'> <p class='Headings'> Exercise of the Month </p> </td> <td style='text-align:right; vertical-align:bottom'> <img src='http://newsletter.thirtysevendegrees.co.uk/images/layout/tip.gif'> </td> </tr> </table> </div> </div> <div style='position:relative; left:6px; width:482px; top:6px; text-align:left; line-height: 20px' class='Content'> <a href='http://newsletter.thirtysevendegrees.co.uk/tracking.asp?ID=194' target='_blank'>Power Plate Single leg (SL) Lateral Plank</a> <br /><br /> This will focus on balance and coordination, developing the core to help maintain good posture and a healthy back. <br /><br /> Procedure - Push Hips up, hold position statically <br /><br /> Coaching Keys  Maintain stability & optimal alignment from neck to feet, avoid rotation. <br /><br /> Benefits challenges the core, shoulders, Gluts, hip abductors and adductors <br /><br /> </div> <!-- Section End --> <!-- Section Begin --> <a name='5'> <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'> <p class='Headings'> Gym Challenge </p> </td> <td style='text-align:right; vertical-align:bottom'> <img src='http://newsletter.thirtysevendegrees.co.uk/images/layout/tip.gif'> </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/trx-dec09.jpg' align='right' hspace='3' vspace='3' /> <b>TRX Side Plank w/Floor Taps</b> <br /><br /> Difficulty level : intermediate <br /><br /> Muscle group: Core, Oblique, abdominals, total body <br /><br /> Modality: strengths <br /><br /> Equipment : Trx system <br /><br /> Benefits: A demanding position that requires complete core muscular coordination and tremendous strength from the Quadrates (QL) & oblique. <br /><br /> Pre-Requisites: <ul> <li>Adequate core strength and to hold body in good alignment and joint stability to stabilize shoulder.</li> <li>Ability to perform same exercise from ground without TRX system.</li> </ul> Preparation: <ul> <li>Position TRX system so foot cradles are 8 off the ground.</li> <li>Lay on side in front of the system.</li> <li>Support upper body with forearm and place both feet (toe first) deeply into foot cradles.</li> <li>Be sure that feet are at the same level and position top foot in front of the bottom foot, (heel to tongue of shoe).</li> </ul> Movement: <ul> <li>Press hips off ground into  side plank position.</li> <li>Stabilize body and control swing while maintaining alignment</li> <li>Reach high to ceiling with top arm and turn head to look up arm</li> <li>Lift hip and slowly lower arm, reaching under body to tap floor under or slightly behind hips</li> <li>Return to extended position and fight to control swinging motions.</li> <li>Repeat taps for reps. In advanced progressions, support upper body with hand only</li> </ul> As always please do not hesitate to ask one of our gym staff for more details or help to get you started on this exercise. <br /><br /> </div> <!-- Section End --> <!-- Section Begin --> <a name='6'> <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'> <p class='Headings'> Member of the Month </p> </td> <td style='text-align:right; vertical-align:bottom'> <img src='http://newsletter.thirtysevendegrees.co.uk/images/layout/feature.gif'> </td> </tr> </table> </div> </div> <div style='position:relative; left:6px; width:482px; top:6px; text-align:left; line-height: 20px' class='Content'> Jennifer Ross has been a member of thirtysevendegrees for nearly two years and has now got her Health and Fitness to a habit stage. <br /><br /> Jennifer comes to the gym regularly, works hard and has Personal straining sessions with JO and always finishes the session. Also, Jennifer has been actively taking part in triathlons throughout the year for that Jennifer earns the thirty seven degrees member of the month for December 2009. <br /><br /> </div> <!-- Section End --> <!-- Section Begin --> <a name='7'> <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'> <p class='Headings'> Club Information </p> </td> <td style='text-align:right; vertical-align:bottom'> <img src='http://newsletter.thirtysevendegrees.co.uk/images/layout/update.gif'> </td> </tr> </table> </div> </div> <div style='position:relative; left:6px; width:482px; top:6px; text-align:left; line-height: 20px' class='Content'> <span class="Title">Christmas & New Year Opening Hours:</span> <br /> <table cellpadding="0" cellspacing="0" width="200px"> <tr> <td>23.12.2009</td> <td>6:30  22.00</td> </tr> <tr> <td>24.12.2009</td> <td>6:30  18:00</td> </tr> <tr> <td>25.12.2009</td> <td>Closed</td> </tr> <tr> <td>26.12.2009</td> <td>Closed</td> </tr> <tr> <td>27.12.2009</td> <td>9:00  18.00</td> </tr> <tr> <td>28.12.2009</td> <td>7:00  20:00</td> </tr> <tr> <td>29.12.2009</td> <td>7:00  20:00</td> </tr> <tr> <td>30.12.2009</td> <td>7:00  20:00</td> </tr> <tr> <td>31.12.2009</td> <td>7:00  18:00</td> </tr> <tr> <td>01.01.2010</td> <td>10:00  14:00</td> </tr> <tr> <td>02.02.2010</td> <td>9:00  18.00</td> </tr> </table> <br /> <span class="Title">Locker Hire:</span> <br /> If you're tired of lugging your gym kit back and forth between work or home and the gym, why not hire a permanent locker. <br /><br /> Special locker hire offer availale in December - Purchase a 6 month locker hire for only £72. To hire a locker stop by reception, call the club on 020 7940 4937 or mail <a href="mailto:reception@tsd-tower.co.uk">reception@tsd-tower.co.uk</a> <br /><br /> <span class="Title">Guest Pass Offer:</span> <br /> 10 Passes for £100.00 <br /><br /> <span class="Title">Table Football:</span> <br /> The gym team will be running a table football competition on the gym floor throughout the month of December. All entrants should speak to a member of the fitness team. <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=195' target='_blank'><img src='http://newsletter.thirtysevendegrees.co.uk/images/layout/tower.gif' border=0 /></a> </td> </tr> </table> <br /> <span class='Menu'>To unsubscribe from this newsletter please click <a href='mailto:ma@tsd-tower.co.uk&subject=Newsletter Unsubscribe'>here</a> </span> </td> </tr> </table> </body> </html>