September
Newsletter
We
have had another great week of sunshine to mark the end of
summer. Parents, Kids are back at school now or going for
the first time giving you more free time to workout whilst
they are out of your hair.
Remember you are
welcome to book in with a member of staff for a program
tweak, redesign or just for motivation. We are alway about
to help but work best if you book in the diary with us. We
don’t charge extra for this!!!
Exercise of the
month:
Lower
abdominals
Lie
on your back hands either to your side or under your
bum.
Bring
your knees up to your chest slowly then straighten not
allowing legs to touch the ground.
Start
with ten reps and build up each time.
Remember
to squeeze those abdominals at the top of the exercise to
maximise results.
Monthly
Challenge:
Augusts Calorie
Challenge was such a success with a total of 160,398
calories burnt off in the club. Unfortunately women the men
won overall with 111,005 calories to your 49393. Also
individually on 5 of the 6 cardio machines only being
beaten on the treadmill.
Top individual calorie burners
Women
Jean Tasker and
Lesley Allaway with 5952 calories burnt off in the
month.
Men
Rob Lincoln with
24616
Mark
Rushton 20240
Well
done people!!!!
This month we are carrying on the endurance training with a
distance challenge so rack up those miles on as many
machines as you can throughout the month. Watch the board
for the latest scores.
Recipe Of The
Month
Baked Fish with
a herb and lemon crust
Quick, light,
and easy, this healthy fish supper is virtuous too if you
follow our recommendation to use sustainably caught
fish.
Serves
4
Takes
15 minutes to make and 10-12 minutes to
bake
Ingredients
•
1
tbsp extra-virgin olive oil, plus extra for
greasing
•
4 x
175g skinned thick white fish fillets, such as hake,
haddock or sustainably caught cod
•
4
slices white bread, toasted and crusts
removed
•
1
garlic clove, crushed
•
Finely grated
zest of 1 small lemon, plus 1 tsp lemon
juice
•
15g
pack each fresh tarragon, fresh chives and fresh flatleaf
parsley
•
4
tbsp extra-light mayonnaise
•
3
tbsp natural yogurt
•
1/2
tsp Dijon mustard
•
4
cocktail gherkins, finely chopped
•
1
tbsp capers, drained and finely chopped
Method
•
1. Preheat
the oven to 230°C/fan 210°C/gas 8. Line a baking sheet with
baking paper and lightly grease with oil. Season the fish
all over and put, skinned-side down, on the
paper.
•
2. Break the
toast into a food processor, add the garlic and lemon zest
and whizz into fine crumbs. Add 25g of the mixed fresh
herbs and whizz again, until the herbs are finely chopped.
Add the lemon juice and oil, season and whizz briefly to
mix.
•
3. Carefully
press the breadcrumb mixture onto each piece of fish. Slide
the sheet onto the top shelf of the oven and bake for 10-12
minutes or until the topping is golden and the fish is
opaque and cooked through.
•
4. Meanwhile,
make the tartare sauce. Chop the remaining herbs (reserve a
few chives to garnish the sauce) and mix with the
mayonnaise, yogurt, mustard, gherkins, capers and a little
salt. Serve the fish on warmed plates with the tartare
sauce and grilled halved tomatoes and sugar snaps, if you
like.
Taken from
www.channel4.com/food