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 - May 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/may-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'>May 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'>Get the Perfect Beach Body</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/beautymay10.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 £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 /> Guinot Body Minceur <br /> <i>£50 (normally £60)</i> <br /> 75mins <br /><br /> <a href='http://newsletter.thirtysevendegrees.co.uk/tracking.asp?ID=293' target='_blank'>Body Minceur</a> is holistic Anti-cellulite treatment to get your bum and tum ready for your summer. <br /><br /> <span style='font-size:9px'> Conditions:<br /> - Not to be combined with any other <a href='http://newsletter.thirtysevendegrees.co.uk/tracking.asp?ID=294' target='_blank'>offers/discount</a><br /> - Pre-payment when booking<br /> - Products discount only available with the offer<br /> </span> <br /><br /> </div> <img src='http://newsletter.thirtysevendegrees.co.uk/images/beautymay10-2.jpg' border='0' /> <div style='position:relative; left:6px; width:163px; top:6px; text-align:left; line-height: 20px' class='Content'> <b>Beauty Event</b> <br /> Express <a href='http://newsletter.thirtysevendegrees.co.uk/tracking.asp?ID=295' target='_blank'>Pedicure</a> @ £25 to get your feet in tip top shape for summer. <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. Body Pump<br /> 2. XTreme Challenge<br /> 3. Boot Camp<br /> 4. Hatha Yoga<br /> 5. Group Cycling<br /> <br /> <a href='http://newsletter.thirtysevendegrees.co.uk/tracking.asp?ID=290' target='_blank'>View all classes</a> <br /><br /> </div> <a href='http://newsletter.thirtysevendegrees.co.uk/tracking.asp?ID=291' 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 Thirtysevendegrees newsletter! <br /><br /> Spring is here now and some of us are realizing the weight we put on in winter. <a href='http://newsletter.thirtysevendegrees.co.uk/tracking.asp?ID=292' target='_blank'>Thirtysevendegrees</a> can help to give you the look you want for summer. Some of us feel ashamed that we have gained a little winter weight, but in actuality, this is not something that should necessarily embarrass us. The winter can be cold, making us stay inside more often and eat more food for comfort and warmth. The trick to this ordeal is to start the workout routine again when spring comes and spring is officially here. <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'> Get Perfect Beach Body In Time For Summer </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'> The secret of a perfect beach body is getting the mix of weight training, cardiovascular training and <a href='http://newsletter.thirtysevendegrees.co.uk/tracking.asp?ID=296' target='_blank'>nutrition</a> correct. Many people get two of the three building blocks correct but neglect the nutritional side of the plan which is equally as important as the other two components. You need to feed your body and muscles correctly to enable your body to recover after a workout as well as feeding the muscles to enable them to develop and grow. You will achieve no significant muscle gains if you do not feed the muscles correctly. You should always try to eat a either a protein bar, protein shake or at the very least a banana as soon after training as possible, any high protein food such as a turkey sandwich on brown bread will help to feed your muscles correctly. <br /><br /> With the correct nutritional plan you will soon start to see big gains on the important muscles you will need for showing off at the beach. Large pectoral muscles, washboard abs, broad shoulders and bulging biceps are the major muscles that will get you noticed on the beach this summer. So many people neglect their legs and do not train them correctly, if at all. Your legs are a major muscle group and by working them you will achieve the results that you desire sooner. <br /><br /> Part of the idea of this training plan is to increase your metabolic rate to help you burn more calories throughout the day and therefore burn more fat, lifting heavy weights helps to achieve this increase in your metabolic rate which is something that many people are not aware of. By raising your metabolic rate in the first few weeks of the training plan you will find that at the latter stages of the plan you will burn body fat that much quicker and more efficiently <br /><br /> For the second part of the workout plan you will need to focus on burning away body fat whilst trying not to lose muscle mass, this is a tricky balancing act as too much cardio will start to eat into your muscle reserves. The key to this period is to increase the amount of protein in your diet to help feed the muscles but reduce your calorie intake overall to help burn off any remaining surface body fat. <br /><br /> To get the maximum results from your cardio workout you should look to complete 2-3 cardio sessions per week, if you can include interval training into this plan your results will be even greater still as interval training really raises the weight loss ceiling. <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.jpg' width='155' align='left' hspace='5' vspace='5' /> Metabolism Booster& <br /><br /> This month we are looking at how exactly abbreviated training will help you to lose the fat. Our metabolism booster workout is designed to show you how you can burn more calories in 15mins than 1 hour on the treadmill, and we all know we d love to spend as little time in the gym as possible! <br /><br /> We will show you how you can raise your metabolism both short term and long term to turn your body into a calorie burining machine! <br /><br /> Speak to a member of the <a href='http://newsletter.thirtysevendegrees.co.uk/tracking.asp?ID=297' target='_blank'>Personal Training</a> team or email <a href='mailto:pt@tsd-tower.co.uk'>pt@tsd-tower.co.uk</a> for more info <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>Peeling back the layers</b> <br /><br /> <img src='http://newsletter.thirtysevendegrees.co.uk/images/beauty_mar_10.jpg' align='right' hspace='5' vspace='5' /> Advanced Skin Care  Prevent, Protect and Correct <br /><br /> One person s skin may look up to thirty years older than the skin of another person of the same age who has taken preventative action. Why? <br /><br /> <i>TWENTIES</i><br /><br /> <b>Fact</b><br /><br /> Our skin starts ageing internally even though it may look great on the outside. Enzymes produced in our skin start to break down collagen and elastine fibres, which give our skin fullness, support and elasticity. This process is speeded up by sun exposure, smoking and excessive alcohol. Sadly the cells that repair our skin, fibroblasts, become less active in our 20 s and fall asleep. They also begin to die and become depleted in numbers. <br /><br /> <b>What to do</b><br /><br /> Prevention is the key. Begin to use a potent anti-oxidant preparation daily. This will protect the skin against DNA damage. The most potent anti-oxidant on the market is SkinCeuticals CEFerulic Acid  and it has the advantage of directly stimulating collagen production. Also apply a sunscreen which protects fully against UVA and UVB radiation. SkinCeuticals sunscreen contain Zinc Oxide , which blocks most of the UVA spectrum. <br /><br /> <i>THIRTIES</i><br /><br /> <b>Fact</b><br /><br /> The process which began in your 20 s continues. The fibroblast cells are dormant and inactive so do nothing to repair our skin as it ages, so it becomes thinner and less elastic. Permanent lines begin to appear. UV radiation in particular damages the cells in the outer layers and the dead outer layer may thicken and become dull. Pigmentation cells begin to malfunction and produce patches and irregular pigmentation. They represent areas of DNA damage and have the potential to turn into skin cancer. <br /><br /> <b>What to do</b><br /><br /> Add a product to awaken fibroblasts and increase activity in producing collagen and repairing the skin. Retinoids (Vitamin A) has the ability to increase activity of fibroblasts, if used in the right concentration. SkinCeuticals Retinol creams are the most concentrated Retinol products available. <br /><br /> <i>FORTIES & FIFTIES</i><br /><br /> <b>Fact</b><br /><br /> The fact is, in our 40 s and 50 s the ageing process in our skin is well underway. The skin is like a rubbery sheet stretch over face and body and once it is weakened and loses thickness, supportive strength and elasticity, it will allow the face to sag. The risk of skin cancer increases with cumulative DNA damage. <br /><br /> <b>What to do</b><br /><br /> In your 40 s, fibroblasts need intensive stimulation to remain as active as possible. Glycolic Acid can be added to the regime. This can be done as Skin Peels clinic based or as daily home care treatment. There are many products containing glycolic acid like SkinCeuticals First Line Defense and Renew overnight. Clinic based treatments will also stimulate increased fibroblast activity including skin peels and <a href='http://newsletter.thirtysevendegrees.co.uk/tracking.asp?ID=298' target='_blank'>microdermabrasion</a>. <br /><br /> Radio Frequency is also effective in stimulating fibroblast actibity  Indiba Deep Beauty Treatment. <br /><br /> In your 50 s, the skin has an increasing tendency to become dehydrated so add a more intensive hydrating agent like Hyaluronic acid. This is present in SkinCeuticals Hydrating B5 gel and will attract up to 1000 times its own weight in moisture. To combat these changes at any age, the two most important rules are do not smoke and protect the skin vigilantly from UV attack. If you need more information about the SkinCeuticasl products, Skin Peel treatments or the <a href='http://newsletter.thirtysevendegrees.co.uk/tracking.asp?ID=299' target='_blank'>Indiba</a> treatment, please contact your beauty therapist at <a href='mailto:beauty@tsd-tower.co.uk'>beauty@tsd-tower.co.uk</a> <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'> The <a href='http://newsletter.thirtysevendegrees.co.uk/tracking.asp?ID=300' target='_blank'>Power-Plate</a> is one of the most exciting technological advances in the fields of sports medicine, athletics, health and fitness. Using the principles of Whole Body Vibration (WBV) training, the Power-Plate can help people to improve sports performance, enhance fitness and wellness and even accelerate recovery from injury. <br /><br /> Whole Body Vibration training provides the following advantages: <ul> <li>Shorter training time for similar results</li> <li>Increased muscle strength</li> <li>Improved flexibility</li> <li>Intense stimulation and increase of neurological system</li> <li>Increased blood circulation</li> <li>Aids in the reduction of pain</li> <li>Massage applications</li> <li>Decrease in Cortisol levels (stress hormones)</li> </ul> <b>Lunge on Power Plate</b> <br /><br /> <img src='http://newsletter.thirtysevendegrees.co.uk/images/powerplatelunge.jpg' align='right' hspace='5' vspace='5' /> Posture <ul> <li>Keep Back straight</li> <li>Don t let knees extend beyond toes</li> <li>Push down front leg</li> </ul> Variations:<br /> Perform lightly bouncing or dynamically <br /><br /> </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>Kettlebell Introduction</b> <br /><br /> The kettlebell or girya (Russian: 38@O) is a traditional Russian cast iron weight looking somewhat like a cannonball with a handle. The kettlebell has become a popular exercise tool in the United States due largely to the efforts of strength and flexibility coach Pavel Tsatsouline and also by World Champion and world record holder Valery Fedorenko. Kettlebell workouts are intended to increase strength, endurance, agility and balance, challenging both the muscular and cardiovascular system with dynamic, total-body movements. <br /><br /> Top 8 Reasons Why You Should Train with Kettlebells. <ol> <li><b>Kettlebell training amplifies your power output.</b> This may be a good reason to train with kettlebells! Since classic kettlebell lifts such as the Snatch and the Clean & Jerk cannot be performed slowly, they develop a special quality known as power-endurance, or your ability to produce movements over an extended period of time. This differs from strength-endurance. Strength- endurance is your ability to produce force over an extended period of time. Power-endurance adds another time component; power-endurance is your ability to sustain fast muscular contractions over an extended period of time. While both strength-endurance and power-endurance are essential qualities to possess, power-endurance is usually what determines who the winner is in sport. Power-endurance training is also an excellent way to training for fat loss and conditioning. </li> <li><b>Kettlebell training teaches your body how to contend with a constantly changing centre of gravity.</b> By design, the kettlebell s centre of gravity lays 6- 8 inches outside of your grip; this replicates the forces that you ll encounter in sport and activities in daily living. This feature of the kettlebell will help improve this aspect of sports performance. </li> <li><b>Kettlebell training builds powerful forearms and a strong grip.</b> Kettlebells possess a thicker handle than their barbell and dumbbell counterparts taxing your grip and developing greater forearm strength. As our society continues to move away from manual labor our grip strength continues to decrease as well. Kettlebell training will help reverse this trend. The design of the kettlebell also adds another unique component to your grip training. Since the kettlebell s centre of gravity is usually in motion your grip training becomes a combination of dynamic and static muscular contractions in an attempt to control that fluctuating center of mass. </li> <li><b>Kettlebell training improves your cardio respiratory fitness.</b> Since many kettlebell exercises take place with your arms in an overhead position the muscles responsible for assisting the breathing process are engaged in muscular activity, not allowing them to assist in the respiratory process. This forces the muscles most responsible for breathing to play an even larger role in cardio-vascular fitness. </li> <li><b>Kettlebell training eliminates the need for a large training facility.</b> The fitness industry is undergoing a change in thought and design& Small is the new big& Smaller, more focused fitness and sport training facilities increase in number daily and are much more profitable than larger, less personal studios. This makes kettlebell training ideal for small facilities. Kettlebells possess a very small footprint, meaning that they take up very little floor space. Kettlebells don t require expensive racks; they can be stored in the corner or underneath other equipment. </li> <li><b>Kettlebell training allows you to reduce overall training time</b>, so you can devote your attention to other issues such as strategy, skill, rest and recovery. We all know how time-crunched everyone is today. A quick yet effective workout is the order of the day and kettlebell training delivers. </li> <li><b>Kettlebell training bridges the gap between strength training and cardio;</b> sport and real life do not respect the difference. </li> <li><b>Kettlebell training allows you to never miss your workout.</b> Again, we all know how busy people are today. Kettlebells allow you to train anywhere, the local park, beach, outside or inside.</li> </ol> <b>The <a href='http://newsletter.thirtysevendegrees.co.uk/tracking.asp?ID=301' target='_blank'>Gym Challenge</a> is called the Turkish Get-Up Challenge How many Reps can you do??</b> <br /><br /> Where male members divide their bodyweight (kg s) by 4, female members divide their bodyweight (kg s) by 5. Round up that number to the nearest kettlebell weight. This is the weight you'll use. As many continuous reps as you can with your less dominant side followed by a 1 minute rest. Then as many reps as you can on your dominant... side. Add both sides for total reps. How did you go? <br /><br /> <b>How to perform the Turkish Get Up.</b> <br /><br /> <img src='http://newsletter.thirtysevendegrees.co.uk/images/kettlebell.jpg' /> <br /><br /> Preparation: <ol> <li>Pick a kettle bell with enough heft to challenge you.</li> <li>Lie on the floor, on your back, and hoist the weight with your left arm until it s locked.</li> <li>Flex your left leg, keeping your foot flat on the floor and your heel as close to your butt as possible.</li> <li>Engage your abs, roll slightly to the right and start to lift your trunk. Use your right arm for leverage until you re sitting.</li> <li>Press your right shoulder down and away from your ear and, pushing off your left heel, lift your right hip and slide your right leg underneath you, finishing on your right knee. Your right arm, still planted on the floor, will form a straight line with your left arm. Your trunk will be turned slightly to the right.</li> <li>Pushing off your right hand, twist your trunk so it is vertical and straight. Move in your left arm so it is straight overhead. You should be kneeling on your right knee with your left leg flexed to 90 degrees.</li> <li>Press off your left heel and stand.</li> <li>Reverse the process to get back to the starting position. Swap the weight to your right arm and repeat. That equals one rep.</li> </ol> </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>Jacqueline Barson</b> <br /><br /> Since joining thirtysevendegrees nearly four years ago I have really noticed a difference in my fitness levels and muscle tone - at first I couldn t even run for a few minutes without having to stop and walk. Now I can run up to 5k without stopping so I'm obviously doing something right. Just like most gym users my training usually consists of free weights, 45 minutes on the treadmill or cross trainer and at the end maybe some Abs Work. After a while I needed a change in my exercise routine and a bit more encouragement as I get bored very quickly with the same routine. <br /><br /> From that I decided to get myself one of those personal trainers - enter Kelly a very motivated and strong believer in the importance of a strong core and pain free body& .Whaaaa Hooooo!!!!! At first me and Kelly discussed my goals then went on to create a new program focused on maintaining and improving flexibility and core strength. We see each other for an hour a week and as we have moved forward I have discovered what is really meant by  hard work . One of the new things I learnt from our sessions is swinging a cast iron ball called the kettle bell which at first was really hard and a bit scary but now I love it! <br /><br /> So moving forward& & still with Kelly my number 1 <a href='http://newsletter.thirtysevendegrees.co.uk/tracking.asp?ID=297' target='_blank'>Personal Trainer& </a> we have now moved on and started improving my strength and building my stamina, She gets me to do things I thought I could never do but somehow I seem to survive. I now really look forward to my workouts with Kelly as I am not very motivated on my own and I m already feeling the benefits. <br /><br /> Cheers Kelly! <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=292' 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>