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 - June 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/jun-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'>June 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'>Eat Healthy & Exercise</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/feet.jpg' width='175' 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 £150.00 <br /><br /> <b>Locker Offer:</b> <br /> Lockers available for hire from £72.00 for 6 months <br /><br /> <b>Beauty Offer:</b><br /><br /> A pedicure is a great way to revitalise your tired feet or simply treat them to a bit of pampering.<br /> Check out our June <a href='http://newsletter.thirtysevendegrees.co.uk/tracking.asp?ID=315' target='_blank'>Special Offer.</a><br /><br /> <a href='http://newsletter.thirtysevendegrees.co.uk/tracking.asp?ID=316' target='_blank'>Pedicure</a> with a Full Leg Wax £62 (normally £72) - 90mins <br /><br /> <span style='font-size:9px'> Conditions:<br /> - Not to be combined with any other offers/discounts<br /> - Offer cannot be split<br /> - Pre-payment when booking<br /> </span> <br /><br /> </div> <div style='position:relative; left:6px; width:163px; top:6px; text-align:left; line-height: 20px' class='Content'> <b>Beauty Event:</b> <br /> See your inbox for your invitation. <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. Spin<br /> 2. Body Pump<br /> 3. LBT<br /> 4. Core Training<br /> 5. Pilates<br /> <br /> <a href='http://newsletter.thirtysevendegrees.co.uk/tracking.asp?ID=311' target='_blank'>View all classes</a> <br /><br /> </div> <a href='http://newsletter.thirtysevendegrees.co.uk/tracking.asp?ID=312' 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'> Welcome to our June newsletter <br /><br /> Summer is the time of year we tend to get lazy and just lie down in bed. We may just have nothing to do but eat and drink. <br /><br /> Good <a href='http://newsletter.thirtysevendegrees.co.uk/tracking.asp?ID=317' target='_blank'>nutrition</a> and exercise go hand in hand. <br /><br /> Make regular exercise a part of your life, by finding out which forms of exercise you really enjoy. Build one or more of your favourite types of exercise into your life <br /><br /> Aim for 30-60 minutes of exercise at <a href='http://newsletter.thirtysevendegrees.co.uk/tracking.asp?ID=313' target='_blank'>Thirtysevendegrees</a> every day! <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'> Eat Healthy and Exercise </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'> Going to the <a href='http://newsletter.thirtysevendegrees.co.uk/tracking.asp?ID=318' target='_blank'>gym</a> is a great way to exercise, but if you've tried it, you'll know how hard it can be to keep going. Make it easier to stick to your gym routine by following our step by step guide below: <br /><br /> <b>Beginner Program</b> <br /><br /> This should be performed three times a week, and should always follow a 10-15 minute <a href='http://newsletter.thirtysevendegrees.co.uk/tracking.asp?ID=319' target='_blank'>cardio</a> warm up and some light stretching. <br /><br /> <b>Shoulders</b><br /> <br /> Bar Military Press<br /> 1 set, 12 repetitions<br /> <br /> <b>Back</b><br /> <br /> Lat Pull down<br /> 1 set, 12 repetitions<br /> <br /> Cable Seated Low Row<br /> 1 set, 12 repetitions<br /> <br /> <b>Chest</b><br /> <br /> Decline Close-Grip Bench Press<br /> 1 set, 12 repetitions<br /> <br /> Dumbbell Pull-Over<br /> 1 set, 12 repetitions<br /> <br /> <b>Arms</b><br /> <br /> Seated Triceps Extension<br /> 1 set, 12 repetitions<br /> <br /> Dumbbell Biceps Curl<br /> 1 set, 12 repetitions<br /> <br /> <b>Legs</b><br /> <br /> Machine Leg Extension<br /> 1 set, 12 repetitions<br /> <br /> Machine Leg Curl<br /> 1 set, 12 repetitions<br /> <br /> Beginner Squat<br /> 1 set, 12 repetitions<br /> <br /> <img src='http://newsletter.thirtysevendegrees.co.uk/images/diet.jpg' width='110' align='right' hspace='5' vspace='5' /> <b>Healthy eating tip:</b><br /> Have a piece of fresh fruit or a wholegrain snack before you go to the gym. It's very easy to succumb to junk-bingeing after a workout, so be prepared! A banana and a glass of skimmed milk is a good quick snack if you can't eat a meal straight away. Cook double portions of healthy meals, so that you have a ready-made dish you can heat and eat as soon as you get back. Include complex crabs such as wholegrain pasta, brown rice, potatoes or wholemeal bread, and some protein. <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/nl_physio.jpg' width='155' align='left' hspace='5' vspace='5' /> It s June, the weather is most probably going to be horrendous and most of you will be preparing to jet off in search of the sun but are you preparing your body as well? <br /><br /> So you can wear that bikini or Speedos with pride, this month we are concentrating on beach bodies and how to burn the most amount of fat in minimal time! <br /><br /> By exercising at a high intensity, you can raise your metabolism and burn calories even when sitting at your desk! <br /><br /> For more information and to book in for your free metabolism boosting session, please speak to a member of the <a href='http://newsletter.thirtysevendegrees.co.uk/tracking.asp?ID=320' target='_blank'>Personal Training</a> team or email <a href='mailto:pt@tsd-tower.co.uk'>pt@tsd-tower.co.uk.</a> <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>Feeling pale and pasty?</b> <br /><br /> Get more confidence before your holiday or for an evening out with Sienna X. <br /><br /> You will feel and look fantastic, in less than 15 minutes. The fast acting formula goes on beautifully to develop into a rich, lasting natural-looking <a href='http://newsletter.thirtysevendegrees.co.uk/tracking.asp?ID=321' target='_blank'>tan</a>. <br /><br /> Sienna X contains a number of ingredients to help your skin hold the tan for longer and to keep your skin supple and moisturised. <br /><br /> To name a few: Aloe Vera to moisturise, Coconut Oil to improve skin texture, Green Tea for its anti-oxidant properties, Vitamins A and E to fight against ageing, Hyaluronic Acid to keep skin elastic and control water levels! <br /><br /> Ask your therapist for more information and book now to get your Gorgeous Sienna X Tan! <br /><br /> <div align='center'> <img src='http://newsletter.thirtysevendegrees.co.uk/images/tannedgirl.jpg' /> </div> <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>Stability Ball Pull Over with Weight</b> <br /><br /> Great <a href='http://newsletter.thirtysevendegrees.co.uk/tracking.asp?ID=323' target='_blank'>exercise of the month!</a> <br /><br /> Benefits: <ul> <li>Core, chest, back and shoulders</li> <li>Great power exercise</li> </ul> Preparation: <ul> <li>Sitting on SB holding med ball ( weight relative 5-10% of max strength in this area) draw in navel towards spine and squeeze glutes.</li> <li>Slowly walk out both feet and lean back onto SB, allowing head and shoulders to rest on ball.</li> <li>With core activated lift hips up level with shoulders and knees-bridge position and maintain.</li> </ul> Movement: <ul> <li>With the MB overhead, slowly extend the arms up to a position perpendicular to the ground (as shown). </li> <li>Slowly lower with the arms straight so that the arms are parallel with the ground (as shown). </li> <li>Repeat for the desired number of reps. </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'> <a href='http://newsletter.thirtysevendegrees.co.uk/tracking.asp?ID=324' target='_blank'>Kettle Bell Power Training.</a> <ol> <li>Double Snatch</li> <li>Jerk</li> <li>Front Squat</li> <li>Dead lift</li> </ol> On the dead lift, women use 16kb s and men use 24kb's if possible <br /><br /> Goal: As many as possible of each exercise without stopping <br /><br /> Rest as needed between each exercise <br /><br /> For all exercises try not to put the kettle bells down during your set. <br /><br /> * If you do not know how to do a snatch yet with 2 arms, do 1 arm snatch or double swings instead <br /><br /> High level goal is over 110 reps for men and women <br /><br /> Please ask the fitness team for further information. <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'> <a href='http://newsletter.thirtysevendegrees.co.uk/tracking.asp?ID=325' target='_blank'>Garrett Lynn</a> <br /><br /> I've been training at thirtysevendegrees since November 2008 to primarily build muscle. I completed a marathon in October 08 and found that I had lost a considerable amount of body weight during my training. Since then I have gained over 10 kg s and have completely changed my shape also noticing a general improvement in my health and energy levels. I normally workout at least 4- 5 times per week and my workouts consist of varied weight training programmes - a mixture of either free weight complexes, body weight exercises, plyometrics, and kettle bells to improve my overall muscle tone whilst keeping my body fat low. One session a week is dedicated purely to cardio exercise. <br /><br /> To stay motivated I started training with a friend who decided we needed a new challenge and asked Rowan (PT) for ideas on a hardcore workout we could try, as well as using some courses Gary (PT) suggested. After starting on the 300 workout (inspired by the film 300) we came back and Rowan moved us onto the Crusader workout  an excellent workout that really tests cardio fitness as well as muscle strength. I have a new one to try called the Rainbow which I ve been warned is a killer!! <br /><br /> My goal for the next 3 months is to continue to vary my workout sessions as much as possible, keeping the focus on cardio-based sessions, but mixing it up with as many new workouts as the PT s can come up with! I will soon be getting in the pool and on my bike to train for a triathlon I ve signed up for in August. <br /><br /> What really makes this gym unique is the atmosphere - everyone is helpful and friendly to one another, no matter what each others' training goals are. The friendly approach of the PT s and Fitness Team (Chris and Conrad et al) makes for a very supportive environment where advice and help is never far away. <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=313' 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>