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.
Congratulations
Gym Member Steve
Maber took part in his first Triathlon on Sunday 27th July.
Starting at the lake Steve completed the Triathlon in 3
hours 11 minutes.
Congratulations
Steve. More pictures here.
Windsurfing
Social Evening
The windsurfing evening followed by a BBQ was a great
success with many members taking to the water for the first
time. A handful of members had taken part last year so were
showing us how its really done (Bob's getting pretty good
at falling off with style now).
Check out the
pictures from the night
More pictures here
Thanks to everyone who took the pictures and for a great
night.
Exercise of the month: Swiss Ball Squat
Place your
lower back on the ball and rest against the wall. Feet
hip width apart and arms down by your side. Slowly
bend at the knees and let the ball roll up your back
until knees are at 90 degrees then return to the
upright position. aim for 10 to 20 reps to start with.
Works quadriceps, hamstrings and erector spine.
Monthly Challenge:
This
months challenge you are spoilt for choice. Choose between
a 40, 60 or even 90 minute workout containing cardio and
resistance machines. Note down times on sheets provided
each visit to the Gym. 10 visits in the month to complete
the challenge. See Jeff or Chris for details.
Last
Months Winners
Males
won hands down this time round, beating the girls in total
calories burned off and on all six cardio machines. What
happened girlies?
Maybe the boys were fed up of losing 2 years in a row?
Top male score Spencer Smith with 14,290 calories
Top female score Jo Crowther with 14,200 calories (so
close)
Male total calories burnt 135,014
Female total calories burnt 106,365
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 7th
August weather permitting. Let us know at reception if you
are interested.
This Months
Recipe
Paper Wrapped Mini Quiches
Full of slow release energy and protein, vitamin C and
iron.
Makes 8
Calories 132
Fat 7.8g
Carbs 3.1g
Protein 13.1g
400g Spinach
6 Large Eggs
100ml Milk
2 tbsp grated parmesan, plus 1 extra tbsp
Sea Salt and Pepper
2 tbsp chopped chives
2 thick slices of ham, diced
8 cherry tomatoes halved
Wilt the spinach
in a dry non stick pan over a high heat.
Pre heat the oven to 180℃
Cut eight 15cm squares of baking paper and line eight
muffin moulds with them.
Beat together the eggs, milk, 2 tbsp cheese, salt, pepper
and chives.
Put spinach and ham in the moulds. Fill with egg mixture.
Top with cherry tomatoes.
Bake for 12 - 15 minutes. Top with cheese.