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 - August 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; line-height: 20px; margin-left: 5px; margin-right: 5px; } .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; } .Small { font-family: Arial, Helvetica, sans-serif; font-weight: normal; font-size: 10px; line-height:12px } .Newsletter { font-family: Times New Roman; font-weight: bold; font-size: 18px; } .Spacer { font-size: 15px; font-family: Arial, Helvetica, sans-serif; font-weight: normal; } </style> </head> <body> <table width="100%" border='0' cellspacing='0' cellpadding='0'> <tr> <td style="VERTICAL-ALIGN: top"> <table style="MARGIN: auto; WIDTH: 700px" border="0" cellspacing="0" cellpadding="0"><! -- Top Text --> <tr> <td style="TEXT-ALIGN: center" colspan="5"><div class="Menu">If you have difficulty viewing this newsletter, please click <a href="http://newsletter.thirtysevendegrees.co.uk/tower/aug-10.htm" target=_blank>here</a></div><br ></td> </tr><!-- Top Bar --> <tr> <td colspan="5" style="BACKGROUND-COLOR: white; HEIGHT: 15px"></td> </tr><!-- Title Bar --> <tr><!-- Left White Bar --> <td style="TEXT-ALIGN: left; BACKGROUND-COLOR: white; WIDTH: 15px; VERTICAL-ALIGN: top" ></td><!-- Title --> <td colspan="3" style="TEXT-ALIGN: left; HEIGHT: 28px; VERTICAL-ALIGN: top" > <table cellpadding="0" cellspacing="0" style="WIDTH: 665px"> <tr> <td><img src="http://newsletter.thirtysevendegrees.co.uk/images/layout/Title-tower.gif" alt="" ></td> <td style="TEXT-ALIGN: right; VERTICAL-ALIGN: middle" > <span class="Title"> August&nbsp;2010 </span> </td> </tr> </table> </td><!-- Right White Bar --> <td style="TEXT-ALIGN: left; BACKGROUND-COLOR: white; WIDTH: 15px; VERTICAL-ALIGN: top" ></td> </tr><!-- Vertical Separator --> <tr> <td colspan="5" style="BACKGROUND-COLOR: white; HEIGHT: 1px"></td> </tr><!-- Header Bar --> <tr><!-- Left White Bar --> <td style="TEXT-ALIGN: left; BACKGROUND-COLOR: white; WIDTH: 15px; VERTICAL-ALIGN: top" ></td><!-- Header --> <td colspan="3" style="TEXT-ALIGN: left; BACKGROUND-COLOR: #526e7a; HEIGHT: 184px; VERTICAL-ALIGN: top" > <table cellpadding="0" cellspacing="0" style="WIDTH: 670px"> <tr> <td style="WIDTH: 291px"><img src="http://newsletter.thirtysevendegrees.co.uk/images/layout/Boxer-Girl.jpg" alt="" ></td> <td style="WIDTH: 10px"></td><!-- Contents --> <td style="WIDTH: 216px"> <span class="Newsletter">In this newsletter:</span><br ><br > <a class=Menu href="#Welcome">Welcome</a><br > <a class=Menu href="#Article_1">10 Tips for Safe Exercise</a><br > <a class=Menu href="#Article_2">PT Corner</a><br > <a class=Menu href="#Article_4">Exercise of the Month</a><br > <a class=Menu href="#Article_5">Gym Challenge</a><br > <a class=Menu href="#Article_6">Member of the Month</a><br > <br > <a class=Menu href="#Class">Class League Table</a><br > </td> <td style="WIDTH: 153px"><img src="http://newsletter.thirtysevendegrees.co.uk/images/layout/37-logo.gif" alt="" ></td> </tr> </table> </td><!-- Right White Bar --> <td style="TEXT-ALIGN: left; BACKGROUND-COLOR: white; WIDTH: 15px; VERTICAL-ALIGN: top" ></td> </tr><!-- Vertical Separator --> <tr> <td colspan="5" style="BACKGROUND-COLOR: white; HEIGHT: 1px"></td> </tr><!-- Main Content Area - Titles --> <tr style="HEIGHT: 28px"><!-- Left White Bar --> <td style="TEXT-ALIGN: left; BACKGROUND-COLOR: white; WIDTH: 15px; VERTICAL-ALIGN: top" ></td><!-- Left Column --> <td style="TEXT-ALIGN: left; BACKGROUND-COLOR: black; WIDTH: 175px; VERTICAL-ALIGN: middle" > <span class="Spacer">&nbsp;</span><span class="Headings">Special Offers</span> </td><!-- Divider --> <td style="TEXT-ALIGN: left; BACKGROUND-COLOR: white; WIDTH: 1px; VERTICAL-ALIGN: top" ></td><!-- Main Content --> <td style="TEXT-ALIGN: left; BACKGROUND-COLOR: black; WIDTH: 494px; VERTICAL-ALIGN: middle" > <a name="Welcome"></a><span class="Spacer">&nbsp;</span><span class="Headings">Welcome</span> </td><!-- Right White Bar --> <td style="TEXT-ALIGN: left; BACKGROUND-COLOR: white; WIDTH: 15px; VERTICAL-ALIGN: top" ></td> </tr><!-- Vertical Separator --> <tr> <td colspan="5" style="BACKGROUND-COLOR: white; HEIGHT: 1px"></td> </tr><!-- Main Content Area --> <tr><!-- Left White Bar --> <td style="TEXT-ALIGN: left; BACKGROUND-COLOR: white; WIDTH: 15px; VERTICAL-ALIGN: top" ></td><!-- Left Column --> <td style="TEXT-ALIGN: left; BACKGROUND-COLOR: black; WIDTH: 175px; VERTICAL-ALIGN: top" ><!-- Top Image --> <p> <img src="http://newsletter.thirtysevendegrees.co.uk/images/BackMassage.jpg" border="0" alt="" style="WIDTH: 175px; HEIGHT: 268px" onmouseover="" onmouseout="" onmousedown="" hspace=0 width=175 height=268><!-- Offers --></p> <p class="Content"><strong>Guest Pass Offer:<br></strong>10 passes for £150.<br><br><strong>Locker Offer:</strong>&nbsp; <br > Lockers available for hire from £72.00 for 6 months <br ><br ><strong>Beauty Offer:&nbsp;</strong><br>Holistic Heaven <a href="http://newsletter.thirtysevendegrees.co.uk/tracking.asp?ID=365">Offer</a> <br><a href="http://newsletter.thirtysevendegrees.co.uk/tracking.asp?ID=366">Ear Candle</a>, <a href="http://newsletter.thirtysevendegrees.co.uk/tracking.asp?ID=367">Body Scrub</a> and <a href="http://newsletter.thirtysevendegrees.co.uk/tracking.asp?ID=368">Back Massage</a> :&nbsp;&nbsp;1hr&nbsp;&nbsp; £62<br>Valid for the whole of Aug and you can add our contact details.<br><br><strong>Beauty Evening:<br></strong>Beauty Evening - keep your eyes on your inbox for your invitation to our <a href="http://newsletter.thirtysevendegrees.co.uk/tracking.asp?ID=365">event</a>.&nbsp; Join us for champagne, some snacks and receive a free gift!<br> <br> <br> </p><!-- Class League Table --> <table cellpadding="0" cellspacing="0" style="WIDTH: 175px"> <tr><td style="BACKGROUND-COLOR: white; HEIGHT: 1px" ></td></tr> <tr> <td style="TEXT-ALIGN: left; HEIGHT: 28px; VERTICAL-ALIGN: middle" > <a name="Class"></a><span class="Spacer">&nbsp;</span><span class="Headings">Class League Table</span> </td> </tr> <tr><td style="BACKGROUND-COLOR: white; HEIGHT: 1px" ></td></tr> </table> <p class="Content"> Our 5 most popular classes are: <br ><br > 1. Spin<br > 2. Body Pump<br > 3. Pilates<br > 4. Yoga<br > 5. LBT<br > <br > <a href="http://newsletter.thirtysevendegrees.co.uk/tracking.asp?ID=362" target="_blank" >View all classes</a> </p> <a href="http://newsletter.thirtysevendegrees.co.uk/tracking.asp?ID=363" target="_blank" ><img border=0 src ="http://newsletter.thirtysevendegrees.co.uk/images/layout/book online.gif" ></a> <br ><br > </td><!-- Divider --> <td style="TEXT-ALIGN: left; BACKGROUND-COLOR: white; WIDTH: 1px; VERTICAL-ALIGN: top" ></td><!-- Main Content --> <td style="TEXT-ALIGN: left; BACKGROUND-COLOR: #404040; WIDTH: 494px; VERTICAL-ALIGN: top" ><!-- WELCOME --> <p class="Content"> Welcome to the Thirtysevendegrees Newsletter </p> <p class=Content>As summer rolls in, we all are reminded how exercising bodies react differently in hot conditions. A hot summer sun can teach painful lessons. </p> <p class=Content>Here's the deal: It takes the body about 10 days to get used to heat, with most of the adaptation happening in the first three or four days. During that time, exercise less vigorously, using your heart rate as a guide. It will rise more quickly at a lower intensity, partly because your body hasn't learned yet it needs to sweat more, or sooner, to cool itself.<br> <br>You might also notice that your sweat is really salty at first. As the body learns to sweat more, it also learns to conserve electrolytes (primarily salt, potassium and chloride) that keep the muscles and nerves primed and functioning well. Drinking water or a sport drink helps keep you sweating and hydrated too.</p> <p class=Content>Don't be too cocky, though, because after five to six days without <a href="http://newsletter.thirtysevendegrees.co.uk/tracking.asp?ID=369" target="">exercise</a> in the heat you'll have to start over.</p><!-- ARTICLE START ************************************************************************************** --><!-- Title --> <table cellpadding="0" cellspacing="0" style="BACKGROUND-COLOR: black; WIDTH: 494px"> <tr><td style="BACKGROUND-COLOR: white; HEIGHT: 1px" colspan="2" ></td></tr> <tr> <td style="TEXT-ALIGN: left; WIDTH: 414px; HEIGHT: 28px; VERTICAL-ALIGN: middle" > <a name="Article_1"></a><span class="Spacer">&nbsp;</span><span class="Headings"> 10 Tips for Safe Exercise</span> </td> <td style="TEXT-ALIGN: right; WIDTH: 80px; HEIGHT: 28px; VERTICAL-ALIGN: middle" > <img src="http://newsletter.thirtysevendegrees.co.uk/images/layout/feature.gif" > </td> </tr> <tr><td style="BACKGROUND-COLOR: white; HEIGHT: 1px" colspan="2" ></td></tr> </table><!-- Text --> <p class="Content"><strong>Here are 10 hot tips to make exercise safe, but effective all summer long.</strong> </p> <p style="MARGIN-RIGHT: 0px" dir=ltr class=Content>1.&nbsp;Stay hydrated</p> <blockquote style="MARGIN-RIGHT: 0px" dir=ltr> <p style="MARGIN-RIGHT: 0px" dir=ltr class=Content>Before Exercise: Drink 8 ounces of water 30 minutes prior<br>During Exercise: Drink 3 to 6 ounces of water every 15 minutes<br>After Exercise: Drink 8 ounces of water in the 30 minutes following </p></blockquote> <p style="MARGIN-RIGHT: 0px" dir=ltr class=Content>2. Back off intensity levels. When training in the heat, you won't have to work as hard to elevate heart rate. Take this into consideration, and closely monitor heart rate during <a href="http://newsletter.thirtysevendegrees.co.uk/tracking.asp?ID=362" target="">classes</a> . Adjust down your pace accordingly. <br><br>3. Avoid training during the hottest times of the day. Take advantage of the extra daylight. Early morning and evening hours can provide us with a window of cool to get in a workout.<br><br>4. Take the workout indoors. I personally love training outdoors whenever possible, but exercising in an air-conditioned house or apartment can provide you with total protection from the heat. An exercise bike, treadmill, or a simple set of dumbbells can provide you with the tools to exercise at home. Thankfully, most gyms are fully air-conditioned. <br><br>5. Adjust clothing. Lightweight, loose fitting, and light colour. Experts recommend cotton over synthetics. Don t skip the socks. Light cotton socks will protect the feat and help wisk sweat away.<br><br>6. Find a cool place. <br><br>7. Workout in the water. Find a local pool and switch to <a href="http://newsletter.thirtysevendegrees.co.uk/tracking.asp?ID=370" target="">swimming</a> as your aerobic workout. Aquatic "dumbbells" offer you a way to strength train in the water as well. Either way you'll get a great workout. <br><br>8. Keep the face and neck clear. If you have long hair, pull it back and up. Remove all jewellery that can generate friction. Also remove any make up and allow the skin to breath.<br><br>9. Give yourself a couple of weeks. The human body is an amazing machine that will adjust to almost any condition. Back off intensity levels as you allow the body 10 to 14 days to acclimate itself to the hot weather.<br><br>10. Don't exercise if the apparent temperature is too high. Check with your local weather authority and get the current heat index or apparent temperature (a combination of temperature and humidity, and is a reflection of how hot it feels). An apparent temperature of 90 degrees or better would indicate the need for extreme caution when exercising and this could be reached at temperatures as low as 80 degrees Fahrenheit (with 100 percent humidity).&nbsp;&nbsp; </p><!-- ARTICLE END ======================================================================================= --><!-- ARTICLE START ************************************************************************************** --><!-- Title --> <table cellpadding="0" cellspacing="0" style="BACKGROUND-COLOR: black; WIDTH: 494px"> <tr><td style="BACKGROUND-COLOR: white; HEIGHT: 1px" colspan="2" ></td></tr> <tr> <td style="TEXT-ALIGN: left; WIDTH: 414px; HEIGHT: 28px; VERTICAL-ALIGN: middle" > <a name="Article_2"></a><span class="Spacer">&nbsp;</span><span class="Headings">PT Corner</span> </td> <td style="TEXT-ALIGN: right; WIDTH: 80px; HEIGHT: 28px; VERTICAL-ALIGN: middle" > <img src="http://newsletter.thirtysevendegrees.co.uk/images/layout/feature.gif" > </td> </tr> <tr><td style="BACKGROUND-COLOR: white; HEIGHT: 1px" colspan="2" ></td></tr> </table><!-- Text --> <p class="Content"><img style="WIDTH: 175px; HEIGHT: 268px" onmouseover="" onmouseout="" onmousedown="" border=0 hspace=5 alt="" vspace=20 align=right src="http://newsletter.thirtysevendegrees.co.uk/images/PT_Nov09.jpg" width=175 height=268>For those of you interested in watching sport on the tv, and if you have become dis-interested in the world cup since England dismal performance (!), you may have noticed that it is Triathlon season. When such events are covered in the media, it usually inspires us to want to have a go and this month we are looking at how to increase you "race pace". <br><br>Although the word "race" will make many of you "run a mile", I am talking to all levels of individuals, from hardened athletes, to those new to exercise, and this month the <a href="http://newsletter.thirtysevendegrees.co.uk/tracking.asp?ID=371">Personal Training</a> team will show you how you can increase your ability to run / row or cycle with our fantastic "interval" training programs. <br><br>To book in for your free session, please speak to a member of the PT team, or email&nbsp;<a href="mailto:pt@tsd-tower.co.uk">pt@tsd-tower.co.uk</a>. &nbsp; </p><!-- ARTICLE END ======================================================================================= --><!-- ARTICLE START ************************************************************************************** --><!-- Title --> <table cellpadding="0" cellspacing="0" style="BACKGROUND-COLOR: black; WIDTH: 494px"> <tr><td style="BACKGROUND-COLOR: white; HEIGHT: 1px" colspan="2" ></td></tr> <tr> <td style="TEXT-ALIGN: left; WIDTH: 414px; HEIGHT: 28px; VERTICAL-ALIGN: middle" > <a name="Article_4"></a><span class="Spacer">&nbsp;</span><span class="Headings">Exercise of the Month</span> </td> <td style="TEXT-ALIGN: right; WIDTH: 80px; HEIGHT: 28px; VERTICAL-ALIGN: middle" > <img src="http://newsletter.thirtysevendegrees.co.uk/images/layout/tip.gif" > </td> </tr> <tr><td style="BACKGROUND-COLOR: white; HEIGHT: 1px" colspan="2" ></td></tr> </table> <p class=Content><strong>Pilates</strong></p> <p class=Content>Pilates (pronounced puh-LAH-teez) is something like a cross between <a href="http://newsletter.thirtysevendegrees.co.uk/tracking.asp?ID=362">yoga</a>, stretching and calisthenics. Pilates:&nbsp;</p> <ul> <li> <div class=Content>Enhances body alignment&nbsp;</div></li> <li> <div class=Content>Strengthens the abs, back and stabilizer muscles&nbsp;</div></li> <li> <div class=Content>Stretches, strengthens and relaxes your body&nbsp;</div></li> <li> <div class=Content>When modified, is gentle enough for pregnant women, yet challenging enough for advanced exercisers.&nbsp;</div></li> <li> <div class=Content>Incorporates exercises that target your abs, back and legs, making your body strong and flexible.</div></li></ul> <p class=Content>While <a href="http://newsletter.thirtysevendegrees.co.uk/tracking.asp?ID=372">Pilates</a> helps with flexibility, posture and strength, it isn't much of a cardio or strength training workout, so it should be an add-on to a regular routine. <br><br><strong>Pilates Movement <br></strong><br>What makes Pilates different from Yoga is that it's more focused on stabilizing and strengthening the pelvic floor as well as the core. In many moves, you hold your torso in place while moving your limbs in different directions, which challenges your balance, core strength, stability and flexibility. <br>One of the core moves of Pilates is '100's which challenges your abs and back in a whole new way as you take your legs to a 45-degree angle while pressing your hands up and down.<br><br><a href="http://newsletter.thirtysevendegrees.co.uk/tracking.asp?ID=369">Exercise of the month</a> is: <br><br><strong><em><img style="WIDTH: 194px; HEIGHT: 257px" onmouseover="" onmouseout="" onmousedown="" border=0 hspace=5 alt="" vspace=5 align=left src="http://newsletter.thirtysevendegrees.co.uk/images/pilates.jpg" width=194 height=257></em>PILATES 100 S</strong></p> <p class=Content>1. Lie face up and bring legs up, keeping them straight and together.<br>2. Lift head and shoulders off the ground, pulling in the abs (don't let them bulge out) and bringing hands next to thighs.&nbsp;&nbsp;<br>3. Lower the legs as much as you can while keeping your back on the floor and press hands up and down, counting with each press.&nbsp;&nbsp;<br>4. Inhale for 5 counts, exhale for 5 counts and repeat until you hit 100, lowering your legs once again halfway through.</p><!-- ARTICLE END ======================================================================================= --><!-- ARTICLE START ************************************************************************************** --><!-- Title --> <table cellpadding="0" cellspacing="0" style="BACKGROUND-COLOR: black; WIDTH: 494px"> <tr><td style="BACKGROUND-COLOR: white; HEIGHT: 1px" colspan="2" ></td></tr> <tr> <td style="TEXT-ALIGN: left; WIDTH: 414px; HEIGHT: 28px; VERTICAL-ALIGN: middle" > <a name="Article_5"></a><span class="Spacer">&nbsp;</span><span class="Headings">Gym Challenge</span> </td> <td style="TEXT-ALIGN: right; WIDTH: 80px; HEIGHT: 28px; VERTICAL-ALIGN: middle" > <img src="http://newsletter.thirtysevendegrees.co.uk/images/layout/tip.gif" > </td> </tr> <tr><td style="BACKGROUND-COLOR: white; HEIGHT: 1px" colspan="2" ></td></tr> </table> <p class=Content>Mix Martial Art (MMA) Circuit training Challenge<br><br>Circuit training is a great form of exercise to acquaint yourself with if you plan to compete in mixed martial arts. It allows you to work on strength and cardio at the same time. In addition to that, circuit training has the potential to burn an amazing amount of calories, so if you are looking to drop some weight these are the exercises for you.<br><br><em>What is Circuit training?<br><br></em>Circuit training is a form of conditioning in which you string together a number of exercises completing one after another without rest or with minimal rest. The exercises that you string together form what is called the circuit. <br><br><strong>The MMA Circuit Training <a href="http://newsletter.thirtysevendegrees.co.uk/tracking.asp?ID=373">Challenge</a><br><br></strong>The main focus of the workout is to improve grappling mechanics, but it can definitely be used as a full body routine because of the variety of movements. You will feel the burn in every part of your body from your quads (thigh muscles) to your deltoids (shoulder). It will also work the core muscles, which is the main key to any  full contact activity. This workout will kick your ass then help you kick someone else s.<br><br><strong>Equipment:<br><br></strong>Olympic Flat Bar<br>25, 35, or 45 kg Barbells<br>Or<br>Full Set of dumb bells<br><br>Routine: <br><br>You should start with a 5-10 minute warm-up. Jumping rope and jogging are good ideas for this because they warm up the body and loosen the muscles. Ideally, each of these exercises should be performed successively (without letting go of the weight), but if you re just starting out or new to these movements you may want to take a 10-15 second break in between exercises. You should use the same weight for each exercise The workout requires you to complete 6 Sets and have 60 seconds rest between sets. If you find your mechanics start to fail, consider using a lighter weight.<br><br>Bent Over Row<br>8-10 reps<br><br>Upright Row<br> 8-10 reps </p> <p class=Content>Military Press<br> 8-10 reps </p> <p class=Content>Good Morning<br> 8-10 reps </p> <p class=Content>Split Squat Left and Right<br> 8-10 reps (on each side) </p> <p class=Content>Straight Leg DeadlLift<br> 8-10 reps&nbsp; </p><!-- ARTICLE END ======================================================================================= --><!-- ARTICLE START ************************************************************************************** --><!-- Title --> <table cellpadding="0" cellspacing="0" style="BACKGROUND-COLOR: black; WIDTH: 494px"> <tr><td style="BACKGROUND-COLOR: white; HEIGHT: 1px" colspan="2" ></td></tr> <tr> <td style="TEXT-ALIGN: left; WIDTH: 414px; HEIGHT: 28px; VERTICAL-ALIGN: middle" > <a name="Article_6"></a><span class="Spacer">&nbsp;</span><span class="Headings">Member of the Month</span> </td> <td style="TEXT-ALIGN: right; WIDTH: 80px; HEIGHT: 28px; VERTICAL-ALIGN: middle" > <img src="http://newsletter.thirtysevendegrees.co.uk/images/layout/feature.gif" > </td> </tr> <tr><td style="BACKGROUND-COLOR: white; HEIGHT: 1px" colspan="2" ></td></tr> </table> <p class=Content><strong>Boryan Kostov</strong><br><br>August&nbsp; <a href="http://newsletter.thirtysevendegrees.co.uk/tracking.asp?ID=374" target="">member of the month</a> &nbsp;is Boryan Kostov<br><br>In 2005 when my daughter was 3 years old I decided that I did not want to stay like this anymore and not live long enough to see her grow up.&nbsp; I was always heavy, even as a child, but was getting worse as I got older because I drank a lot, ate fatty foods and smoked.&nbsp; I just decided that it was time to change everything.&nbsp; I stopped drinking, smoking and completely changed my diet.&nbsp; At that time I weighed 128 kg (20.15 stone).&nbsp; <br><br>For almost a year I managed to lose 12  15 kg by changing the diet and bad habits.&nbsp; Because I saw the changes in the beginning of 2006 I joined a gym for the first time in my life.&nbsp; In the next 2 years I lost another 28  30 kg.&nbsp; In spring of 2007 I started to take up cycling where I lost the final 5  7 kg.&nbsp; I now weigh 76kg (11.94 stone).&nbsp;</p> <p class=Content>Because I saw my friend Mike going to the gym at 37 degrees in the mornings, he suggested that I join as well.&nbsp; I went for a tour of the gym, and because it was open early; close to work; had good facilities; and a big range if classes, I decided to join the gym in December 2009.&nbsp; I now go 5 days a week; doing spin classes and fight club, and also running and lifting weights.&nbsp;&nbsp;&nbsp;&nbsp; <br>&nbsp;<br>As I already achieved my goal for cycling  London to Paris  I have set up a new goal for next year to run a marathon.&nbsp; Mike wants to do a Triathlon, so we both need to learn to swim.<br> <br ></p> </td><!-- Right White Bar --> <td style="TEXT-ALIGN: left; BACKGROUND-COLOR: white; WIDTH: 15px; VERTICAL-ALIGN: top" ></td> </tr><!-- Vertical Separator --> <tr> <td colspan="5" style="BACKGROUND-COLOR: white; HEIGHT: 1px"></td> </tr><!-- Footer --> <tr><!-- Left White Bar --> <td style="TEXT-ALIGN: left; BACKGROUND-COLOR: white; WIDTH: 15px; VERTICAL-ALIGN: top" ></td><!-- Bottom Link --> <td colspan="3" style="TEXT-ALIGN: center; HEIGHT: 28px; VERTICAL-ALIGN: middle" > <a href="http://newsletter.thirtysevendegrees.co.uk/tracking.asp?ID=364" target="_blank" ><img src="http://newsletter.thirtysevendegrees.co.uk/images/layout/tower-footer.gif" alt="" border="0"></a> </td><!-- Right White Bar --> <td style="TEXT-ALIGN: left; BACKGROUND-COLOR: white; WIDTH: 15px; VERTICAL-ALIGN: top" ></td> </tr><!-- Bottom Bar --> <tr> <td colspan="5" style="BACKGROUND-COLOR: white; HEIGHT: 15px"></td> </tr><!-- Bottom Text --> <tr> <td style="TEXT-ALIGN: center" colspan="5"><br ><div class="Menu">To unsubscribe from this newsletter please click <a href="mailto:tower@tsd-newsletter.co.uk&amp;subject=unsubscribe" >here</a></div><br ></td> </tr> </table> </td> </tr> </table> </body> </html>