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 - October 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/oct-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'> October 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'>New Classes</a><br /> <a href='#4' class='Menu'>Exercise of the Month</a><br /> <a href='#5' class='Menu'>Kangoo</a><br /> <a href='#6' class='Menu'>Beautilicious October!</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/tower/tracking.asp?ID=154' target='_blank'> <img src='http://newsletter.thirtysevendegrees.co.uk/images/Manicure_French.jpg' border='0' /> </a> <div style='position:relative; left:6px; width:163px; top:6px; text-align:left; line-height: 20px' class='Content' > Brazilian Wax & Shape and Polish for £55 <br /><br /> Buy two products and receive a third at half price. <br /><br /> <a href='http://newsletter.thirtysevendegrees.co.uk/tower/tracking.asp?ID=154' target='_blank'>Click here for details...</a> <br /><br /> </div> <a href='http://newsletter.thirtysevendegrees.co.uk/tower/tracking.asp?ID=155' target='_blank'> <img src='http://newsletter.thirtysevendegrees.co.uk/images/PT.jpg' border='0' /> </a> <div style='position:relative; left:6px; width:163px; top:6px; text-align:left; line-height: 20px' class='Content'> 4 minutes to fat loss  best improver over the month wins a weeks FREE PT. <br /><br /> <a href='http://newsletter.thirtysevendegrees.co.uk/tower/tracking.asp?ID=155' 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. Body Attack<br /> 4. Hatha Yoga<br /> 5. Group Cycle<br /> <br /><br /> </div> <a href='http://newsletter.thirtysevendegrees.co.uk/tower/tracking.asp?ID=156' 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'> Autumn is finally upon us and there is definitely a chill in the air! Inevitably with the cold weather comes less motivation to work out and more inclination to hibernate. Why not read through our articles this month to motivate and challenge yourself as the days draw in. <br /><br /> Here at 37 degrees, we believe it s all about life in balance, inside and out! <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'> As with any job, the day-to-day tasks can become a little tedious and being a Personal Trainer is no different so to keep things fresh we look for new ways to challenge ourselves. This month we are working around the principles of abbreviated training - high intensity, minimum rest and maximal effort, dubbed the  300 Challenge (<a href=http://newsletter.thirtysevendegrees.co.uk/tower/tracking.asp?ID=157 target=_blank>www.crossfit.com</a>). You may have seen us leaning against machines, struggling for air and sweating profusely, all of which are symptoms of this! <br /><br /> The workout consists of 300 repetitions being completed by the participant in as quick a time as possible and is structured as follows: <br /><br /> Chin up x 25<br /> Deadlift x 50<br /> Press Up x 50<br /> Box jump x 50<br /> V sit x 50<br /> Clean and press x 50<br /> Chin up x 25 <br /><br /> Although this may seem like a crazy selection of exercises thrown together, there is method to the madness. Each exercise uses an opposing muscle group to the previous. This allows one muscle group to rest whilst the other one works and vice versa, giving an extremely efficient and challenging workout! Always remember to focus on your technique and as always, ask one of the Personal Training or Fitness team if you need help. Give it a go, note down your time and see how you progress! <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'> New Classes </p> </td> <td style='text-align:right; vertical-align:bottom'> <img src='http://newsletter.thirtysevendegrees.co.uk/images/layout/update.gif'> </td> </tr> </table> </div> </div> <div style='position:relative; left:6px; width:482px; top:6px; text-align:left; line-height: 20px' class='Content'> If you have a penchant for dance, then come along and sample our new freestyle funky dance class taught by Becky (who also takes Body Attack on Mondays). If dance is not for you, then watch this space, as we will be introducing TRX classes after our new TRX fitness equipment has been installed. <br /><br /> Please see our class league table opposite for our most popular classes. Remember - in order to ensure you reserve a place, you must book in and collect a token from Reception on your way to the class. <br /><br /> If you have any feedback regarding our classes, please feel free to email <a href='mailto:catherine.riding@tsd-tower.co.uk&SUBJECT=Newsletter Feedback'>Cath</a>, our Studio Coordinator <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'> This month s focus is on the Kettlebell Swing. Kettlebells train your body like no other fitness tool. Their unique design trains every muscle in perfect harmony - excess fat melts away as you re left with a sexier and leaner body in only 15 minutes. <br /><br /> Kettlebell swing training preps the body to endure the stress of sports and physical disciplines like karate as well as produce power from the core body muscles. Hip, back and thigh muscle strength increase the more you perform this exercise. Kettlebell swing training also teaches your body how to physically absorb impact, rather than be overwhelmed by it. Flexibility, endurance, and lung capacity are enhanced by the exercise, too. <br /><br /> <ol> <li>Stand straight with your legs shoulder width apart.</li><br /><br /> <li>Lean forward at your waist slightly and bend your knees to go into a semi-squat. Keep your back arched and head facing forward steadily.</li><br /><br /> <li>Try a light kettlebell first. Let your arms hang loosely and raise the weight with both hands over your head and inhale. Then, swing the weight with both hands in between the legs towards the back of you while exhaling. Move the kettlebell using power thrusts from the hip, thigh, and lower back muscles (powerful hip snap on every rep are musts).</li><br /><br /> <li>Complete 5 to 10 sets of 20 to 50 reps of kettlebell swings with a minute pause between each set of repetitions. With heavier weights, inhale on the swing between your legs and exhale when you raise it above your head.</li><br /> </ol> Ask a member of the Fitness Team to help you perfect your technique. <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'> Kangoo </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'> If you re bored of plodding on the treadmills and fancy shaking things up a bit then why not book into one of Kangoo <a href='http://newsletter.thirtysevendegrees.co.uk/tower/tracking.asp?ID=158' target='_blank'>classes?</a> 20 minutes of Kangoo burns as many calories as 40 minutes of more traditional sports (around 400 calories) as your leg muscles have to work harder to maintain balance. <br /><br /> The class is also a great stress buster but make sure you leave your vanity at the door and prepare to just go with the flow! <br /><br /> <a href='http://newsletter.thirtysevendegrees.co.uk/tower/tracking.asp?ID=159' target='_blank'>Click here to Book in</a> <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'> Beautilicious October! </p> </td> <td style='text-align:right; vertical-align:bottom'> <img src='http://newsletter.thirtysevendegrees.co.uk/images/layout/offer.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/Champagne.jpg' align='right' /> Come along on Tuesday 29 September for a glass of champagne and a treat at our monthly beauty evening. Your invitations will be sent closer to the time so keep your eyes on your inbox. Don't forget to register yourself on our new <a href='http://newsletter.thirtysevendegrees.co.uk/tower/tracking.asp?ID=168' target='_blank'>website</a> to receive our monthly offers and receive a voucher to be used towards your next treatment with us. <br /><br /> We also have a great range of new treatments now available. Our highly trained nurse Fiona offers dermal fillers, botox, sclerotherapy, and skin peels. We also offer IPL hair removal as well as the fabulous Indiba BeautyCare system - great for face and body! <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'> Since joining thirtysevendegrees nearly seven months ago Lisa Williams has been passionate about incorporating exercise into her lifestyle. <br /><br />  If anything, because I love my food so much and it makes me feel better about indulging at the weekends like many people! Sitting at a desk for most of the day too, I aim to go most lunchtimes (unless there s an offer of Dim-t on a Friday) and am lucky enough to have a some work pals who are also members so it s extra motivating to go with them when I need a kick. The gym plays a massive part in making me feel fitter, mostly I run 5k, cross trainer or go for a weights session and sometimes vary with sprints on the treadmill or pilates classes. <br /><br />  Although I have never played any sports (even though I graduated in Sports Science at Uni!), I do have a very different hobby outside of work and the gym which is teaching pole dancing! I must admit it s a lot more fun than the gym and a brilliant workout  you try hanging upside down with one leg! I ve been teaching for a few years and perform at competitions and showcases every now and then, so all the more reason to get down the gym to work off all the chocolate I devour. I love it when women come to a class for the first time because they want to try something different and become hooked straight away! <br /><br /> The Fitness Team has noticed a real change in Lisa since she joined and congratulations to her for sheer hard work and focus. <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/tower/tracking.asp?ID=160' 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>