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 - November 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/nov-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'> November 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'>Life Changer</a><br /> <a href='#4' class='Menu'>Exercise of the Month</a><br /> <a href='#5' class='Menu'>Salty Cereal</a><br /> <a href='#6' class='Menu'>Look What's Arrived!</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> </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=169' target='_blank'> <img src='http://newsletter.thirtysevendegrees.co.uk/images/BeautyNov09.jpg' border='0' /> </a> <div style='position:relative; left:6px; width:163px; top:6px; text-align:left; line-height: 20px' class='Content' > Get ready for your Xmas Party with one of our offers <br /><br /> <a href='http://newsletter.thirtysevendegrees.co.uk/tracking.asp?ID=169' target='_blank'>Click here for details...</a> <br /><br /> </div> <br /> <a href='http://newsletter.thirtysevendegrees.co.uk/tracking.asp?ID=170' target='_blank'> <img src='http://newsletter.thirtysevendegrees.co.uk/images/dermalogica.jpg' border='0' /> </a> <div style='position:relative; left:6px; width:163px; top:6px; text-align:left; line-height: 20px' class='Content'> Get ready for the ski season! Purchase a Dermalogica Climate <br /><br /> <a href='http://newsletter.thirtysevendegrees.co.uk/tracking.asp?ID=170' 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. Body Pump<br /> 2. Pilates<br /> 3. Group Cycling<br /> 4. Fight Klub<br /> 5. Hatha Yoga<br /> <br /><br /> </div> <a href='http://newsletter.thirtysevendegrees.co.uk/tracking.asp?ID=174' 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'> Brrrrrrrrr& & & .. <br /><br /> With the cold weather firmly in place, you definitely need something to warm you up or cheer you up when you get to the club! <br /><br /> Why not read this months PT Corner and give it a go...it will certainly get your blood circulating and hopefully provide a sense of achievement to boost your mood. Or simply take up one of the Beauty offers to pamper yourself if that looks a little too strenuous. <br /><br /> Happy reading <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'> If you thought last months "300 Workout" was crazy, this month we are hurting ourselves with a workout used by one of the most successful rugby teams from Down Under, the Crusaders. This is a slightly longer workout than before (60 minutes in total) as it involves a bit more cardio work, however, it still follows the same abbreviated training principles and I can honestly say it is <B>NOT</B> for the faint hearted!! <br /><br /> The workout consists of the following: <br /><br /> <ol> <li> Use a barbell with 40-50% of the heaviest you can lift on your <b>weakest</b> exercise below (usually the push press) of the complex and do not put the bar down between movements! Complete 6 reps of the following movement before going to the next.<br /> <blockquote> Dead Lift<br /> Power Clean - from hang position<br /> Front Squat<br /> Push Press<br /> High Pull from hang position<br /> Bent over Row<br /> Romanian Dead Lift <br /> </blockquote> </li> <li> Go straight to the stationary bike without a rest and pedal at <b>100-110 RPM</b> for 3 minutes on a moderate level (3-10)<br /><br /> <b>Repeat 6 times!!</b> Yes people 6 times!! Steps 1 & 2 will total 252 reps with 18 minutes on the bike, approximately making this section 36 minutes. You are allowed one rest of a <b>2 minute</b> period only. </li> <br /><br /> <li> THEN on to bodyweight exercises. These exercises do not all have a set amount of reps. Unless otherwise stated, complete as many as possible before moving to next exercise. <blockquote> Chin-Ups<br /> Tricep Dips<br /> Fast step ups (20 each leg on reebok high step)<br /> Fat Man Chins (this is using a smith machine bar with body on a 30 degree angle)<br /> Hindu Push up (this is like a salute to the sun then back to a downward dog position)<br /> Body Weight Jump Squat (20 total and must clear more than a bench height)<br /> Press Ups<br /> Walking lunge (20 each leg so 40 total) </blockquote> </li> <b>Repeat</b> until remainder of 60 minutes is up. Your goal should be to clear at least 2 full rounds of the bodyweight exercises within the hour. </ol> If you need any advice or are unsure as to how to perform each exercise, remember to ask a trainer and as I said, this isn't particularly pleasant so if you see any of the PT's looking worse for wear, the chances are they will have just done the "Crusader"!! <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'> Life Changer </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'> If you are dedicated and committed to getting yourself into shape, then you are in luck as November sees the launch of our new Life Changer package, which does exactly what it says on the tin......it will literally change your life! <br /><br /> In just 10 weeks, the Personal Training team, along with our fully qualified Nutritionist, will work with you very closely to help you achieve the body you want, whether you are preparing for a wedding, Xmas party, Triathlon or general vanity, if you are dedicated then this is the package for you. We will also work out your metabolic profile and VO2 (which is essentially a gauge of how efficient your body is at using oxygen) at the start and end of the programme, so although you will look and feel much better, we will have definitive results to prove it! <br /><br /> This is a great new package which we are very excited about so for more information please <a href='http://newsletter.thirtysevendegrees.co.uk/tracking.asp?ID=171' target='_blank'>click here</a> or see a Personal Trainer for more details. <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'> We hope you all tried last months exercise, the Kettlebell swing. After a month of this your technique must have been perfected so to follow on, this months exercise is the Overhead Kettlebell Squat. <ol> <li>Stand with your feet hip distance apart and turned out slightly.</li> <li>Pick up your Kettlebell with your right hand and bring it to your right shoulder.</li> <li>Straighten your left arm out so that it is perpendicular to your body. This will help with balance.</li> <li>Sit back as if you were going to sit in a chair, your legs bending at your knees. Your back is straight and your feet are flat on the floor.</li> <li>Press the Kettlebell in your right hand straight up until your right arm extends up over your head.</li> <li>Stand back up while keeping the Kettlebell up over your head.</li> <li>Lower the Kettlebell back down to your right shoulder. Repeat this exercise 5 times with your right arm. Then, switch the Kettlebell to your left arm and repeat 5 more times.</li> </ol> Again, if you unsure of what you are doing at any time, please ask a member of the Fitness Team who are more than happy to assist you. <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'> Salty Cereal </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'> Three quarters of Britons are unaware everyday staples such as bread and cereals are among the highest salt-contributing foods in our diet, a new study has found. <br /><br /> A survey of 2,267 people aged 16 and above by the Food Standards Agency revealed 77 per cent of respondents did not realise three quarters of our salt intake comes from foods which are eaten most often. The top three salt-contributing foods are bread, followed by meat products, then breakfast cereals, according to the FSA. <br /><br /> When asked to identify which foods contributed most salt to our diets from a list of ten items, only 13 per cent of people mentioned bread, and 12 per cent said breakfast cereals. <br /><br /> In contrast 73 per cent mentioned crisps and snacks, 65 per cent ready meals and 36 per cent meat products. <br /><br /> The study coincides with a fresh print and broadcast advertising campaign launched today by the FSA urging people to pay closer attention to the salt levels in the foods they are regularly buying. <br /><br /> Why not <a href='http://newsletter.thirtysevendegrees.co.uk/tracking.asp?ID=172' target='_blank'>contact our Nutritionist</a> for a consultation to find out what you should be eating. <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'> Look What's Arrived! </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'> If you haven t already noticed, we have taken delivery of some new equipment down on the gym floor so read on and see how you can incorporate them into your routines. <ul> <li> <b>Reaction Balls</b><br /> Used to improve members reaction time very good for sports specific training like rugby and football because the ball is unpredictable. </li> <br /><br /> <li> <b>Torpedo Balls</b><br /> Used to improve core strength with various weighted exercises - ideal as part of a weights routine. </li> <br /><br /> <li> <b>Power Bag</b><br /> Can be used to work out the whole body as the bag is weighted and provides an interesting alternative to weight training. </li> <br /><br /> <li> <b>TRX</b><br /> The TRX is a multifunctional trainer it can provide you with a full body workout in less than 30 minutes. </li> </ul> If you are interested in more information on our new equipment please <a href='http://newsletter.thirtysevendegrees.co.uk/tracking.asp?ID=173' target='_blank'>click here</a> to contact a member of our Fitness Team <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'> 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'> <img src='http://newsletter.thirtysevendegrees.co.uk/images/TowerMoM-Nov09.jpg' align='right' hspace='3' vspace='3' /> Nicola Carroll has been recognized for her achievements since joining over two years ago. <br /><br />  I started going to the gym 2 years ago initially to lose weight. I got married at the beginning of the year so that was what kept me motivated. <br /><br /> I started off going 2 - 3 times a week and ended up going 5 days a week as I loved it so much. I work close by so it s easy for me to come in my lunch hour every day. I usually run 5K in half an hour and this took me about 6 months to achieve. I am please to say I have just completed my first 10K run for charity which I never thought I would be able to do. <br /><br /> I feel so much more confident since I started as I have lost 2 stone in weight and I can definitely see that I am more toned. I also used to suffer with terrible back problems which I am please to say I no longer have. I have so much energy now and running so much has finally made me quit smoking. Now on my fourth month Hooray!!!!! <br /><br /> Getting my confidence back slowly I have started doing a lot of charity events such as the running, 60 mile bike rides and climbing mountains which I am absolutely loving. We are looking at doing a Marine Assault course in Jan which looks a little scary. Something I would never have even thought about before. <br /><br /> I have just recently started to do more classes in the gym too as I really need to strengthen different muscle groups. Body Pump is my favorite so far. This will be my goal for the winter to try and keep doing different classes and start using weights on a regular basis. Just in time for spring time for the half Marathon bring it on!!!!!! <br /><br /> Congratulations from all the team here and we wish Nicola the best of luck in attaining her new goals. We re sure she will smash them! <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=175' 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>