Welcome to Julys newsletter. we have had a hot few days making working out hard but well done to everyone who made the effort to workout despite the heat.
Make sure you drink enough fluids during the day, on average one should consume 8 glasses a day, more if you exercise. Replace fluids regulary before and after a workout.
Don't worry if the heat beat you, you can make up for it this week.
Handles and Bars first ride of the season went well. Route around the Hill stopping to eat at the Star inn Aston Under Hill. Check out the pictures here.
Exercise
of the month:
Single Leg TRX Lunge
Monthly
Challenge:
Take part in this months upper and lower body circuit,
Follow the circuit in the order on the sheet. Alternate
between workout each visit to the Club.
Last Months
Winner For June 2009
Well
done to Tom Heartley and Sarah Long for completing the 600
and 800 calorie version of the challenge.
This Months
Recipe
Duck
Breast and blueberry salad
A light
and antioxidant packed summer lunch
Serves
4
preparation time 40 minutes
Nutritional information
Per serving:
204 calories
11.4g fat
8.9g protein
Ingredients
•
350g salad potatoes, boiled
• 115g mixed salad leaves
• 8 chopped cherry tomatoes
• 1/4 diced cucumber
• 1 thinly sliced red onion
• 4 duck breasts
• salt
• celery seeds
For
the dressing
• 3 table spoons olive oil
• 3 table spoons blueberry juice
• 1 1/2 table spoons red wine vinegar
• 1/2 table spoon dijon mustard
•
115g blueberries
• 1/4 tea spoon rosemary and parsley
•
• 1. Mix
salad vegetables. Rub the duck fillets with salt and celery
seeds.
•
2. Fry duck
over a moderate heat until just cooked. Remove wrap in
foil.
•
3. Remove
most of the duck fat from the pan. Add remaining
ingredients, except blueberries and herbs. Boil, season and
stir in the blueberries and herbs.
• 4. Slice
the duck and add to the salad. Spoon dressing over and
serve.
Taken from
runners world magazine August 2009