Hello and welcome to this month's newsletter. It is packed with information about current events happening in and around the gym, information on the monthly challenges, exercise information and the recipe of the month.
Great News!
First
up congratulations are in order for Heidi and Adrian
Whatmore for the birth of their new born Samuel. Samuel was
born on the June 4th weighing just 5lbs 8oz. He is putting
weight healthily and Heidi brought him down to the gym last
friday for me to see. I tried to sign him up but we were
stumped on the first machine as the seat would not go low
enough, maybe next year?
Here are a couple of pictures of the little one and the
family.
1 Day old
(everyone
say rrrr)
The
Whole Family
He is a real
cute baby and it couldn't of happened to a better couple.
congratulations to the both of you from the whole Gym &
Tonic team.
Handles And Bars Cycle Club
Gym & Tonic
fortnightly cycle ride. Approximately 30 miles round trip
starting from the Gym at 6:30pm. The rides will include a
pit stop at a pub for a snack and a pint or two. The rides
will be fun and suitable for all with any sort of bike
provided its road worthy. Make sure you have lights fitted
to your bike. (friends and
partners welcome) Next ride is planned for the Thursday
10th July weather permitting. Let us know at reception if
you are interested.
The Benefits of
your fruit
We
all know fruit is good for you, but here is a gentle
reminder why its so good.
Apples
Good for: Warding off heart disease. The juice works by
delaying the breakdown of so-called bad cholesterol, known
as low-density lipoprotein (LDL), which forms fatty
deposits inside artery walls, increasing the risk of a
deadly blood clot.
US scientists who looked at the effects of apple juice in
25 volunteers found three-quarters of a pint a day had a
dramatic effect on the breakdown of LDL.
What's in it? Salicylic acid and other phytonutrients -
naturally occurring plant chemicals that stop LDL from
oxidising and damaging blood vessels.
Lemons
Good for: Warding of skin cancer. Some studies suggest
lemon tea, for example, can cut the chances of squamous
cell carcinoma by up to 70%.
Medics at the University of Arizona studied 450 people and
found those who regularly downed lemon tea were much less
likely to develop this cancer.
What's in it? A known anti-cancer agent, Vitamin C.
Avocados
Good for: Keeping your eyes healthy. They're the richest
fruit source of the antioxidant lutein, which protects the
eyes from cataracts and macular degeneration.
What's in it? They also contain more heart-healthy
monounsaturated fat and vitamin than most other
fruits.
Cranberries
Good for: Best known for fighting urinary infections,
cranberry juice can also prevent tooth decay, kill viruses
that cause growth disorders, and treat herpes. Some studies
suggest the juice can even prevent heart disease.
What's in it? Flavanoids and phenolic acids. In the mouth,
these reduce production of bacteria and stop them from
sticking to teeth.
Oranges
Good for: Keeping bones healthy and warding off
osteoporosis. A recent study of animals at Texas A&M
University showed drinking orange or grapefruit juice
increased their bone density.
Scientists believe juice benefits humans in the same way
and recommend drinking a glass or two of citrus juice each
day. In Britain osteoporosis affects one in three women and
one in 12 men.
What's in it? Chemicals that stop harmful molecules in the
body from damaging cells in bones and making them
brittle.
Tomatoes
Good for: Boosting fertility in men. A study in India
revealed sperm count went up when men consumed tomatoes and
tomato juice every day. Research also found it cut the risk
of dying from prostate cancer by 26%.
What's in it? Lycopene, a powerful antioxidant which also
lowers blood pressure and reduces the risk of heart
disease.
Blackcurrants
Good for: Preventing Alzheimer's disease. Antioxidant
compounds in blackcurrants and their juice can halt
oxidative stress, the process by which healthy brain cells
are destroyed.
New Zealand researchers found the fruit was good at
preventing the brain-wasting disease but cannot cure it.
What's in it? A cocktail of healthy chemical compounds
including anthocyanins - which give blackcurrants their
deep, distinctive colour.
Cherries
Good for: Repairing damaged muscles. So after a strenuous
work-out, down a glass of cherry juice. A recent study in
the British Journal of Sports Medicine showed it can speed
up recovery time after exercise.
It may even treat arthritis and ease the pain of gout.
What's in it: Anti-inflammatory compounds that soothe
overworked muscles.
Pomegranates
Good for: Halting the growth of prostate cancer cells.
Research at the University of California involving 50
cancer sufferers measured a chemical called
prostate-specific antigen (PSA) to see how quickly levels
doubled. This normally takes around 15 months in a cancer
sufferer.
But in men who drank half a pint of pomegranate juice every
day it took 54 months. Experts were so surprised by the
findings they predicted many men could drink juice instead
of taking drugs and could live for years with the disease
under control.
What's in it? Cancer-busting antioxidants, plus chemicals
called isoflavones that can kill cancer cells.
Prunes
Good for: Beating constipation. They help lower your
cholesterol and reduce your risk of bowel cancer. They're
excellent as part of a fruit salad or as a healthy
on-the-go snack.
What's in it? Prune juice contains the natural laxative
dihydrophenylisatin. Prunes are a great source of fibre. As
such they help to regulate bowel movements.
Fancy windsurfing or Sailing with a lakeside BBQ
afterwards?
Full
instruction, wetsuit & buoyancy aids provided.
Only
£18 per head all in, (or £6 food only).
Deposit
and names on list by 18th July please.
Family
and friends welcome.
Further
details from Jeff or Chris.
Or email us
here
if you are interested.
Exercise of the month: The Rolling Push
Up
Get into the press-up position on your front, so that the
line between the shoulders, hips and heels is straight. The
hips should not be sagging as this puts a strain on the
back. Beginners can put their knees on the floor to start
with to make it a little easier.
Have a medicine ball under the flat of one hand so one side
is higher than the other and therefore working harder. Do
six press-ups and then push the ball towards the other hand
and repeat on the other side. Not only are you working away
the moobs, (man boobs) you’ve got a bit of core
working going on there as well.
Monthly Challenge:
IT'S BACK!
Julys Challenge is Girls V.S Boys Calorie Challenge
6 machines to choose from. Burn off as many calories each workout on as many machine as you like. Note down calories on sheets available from the Reception. Chart with total calories will be on the notice board. Who will win this time?
Last months challenge winners with a battle to the bitter end Angela and Dave Avery both improved their first time by over 5 minutes and both completing 11 workouts in the month. Well done to the both of you a Bottle of well deserved Cava is on the way to you.
This Months
Recipe
Pancetta Spaghetti
Serves Two
5 cloves of garlic, finely sliced
8 tbsp olive oil
110g finely chopped diced pancetta
225g spaghetti
15g flat leaf parsley, finely chopped
To make garlic oil, heat the oil in a medium heat and add
the garlic. Remove from heat and allow to infuse for one
hour, then discard the garlic. cook the pasta according to
the packet directions. In a separate pan, fry the pancetta
in 2 tbsp of the garlic oil for three to four minutes.
Drain the pasta and add to the pancetta. Garnish with
parsley and serve.