Our June Newsletter

Welcome to your June Newsletter, containing the latest news from Forefront Fitness View this email in your browser

June Newsletter

Has anything changed since you completed our Physical Activity Readiness Questionnaire (PAR-Q) when you joined? If so please let a member of staff know on your next visit. Exercise Of The Month Swiss Ball Pike   Get in the  push up position, then rest the tops of your feet on a Swiss ball. Keeping your legs as straight as possible, bend your hips and try to pull your feet toward your chest so that the ball rolls forward. Hold at the top for three to four seconds, then slowly roll back to the starting position. Continue rolling the ball backward (letting it move up your legs) until your body forms a straight line about 30 degrees to the floor. That's one rep. Perform two to three sets of 10 repetitions, resting 45-60 seconds between each set. Finding your ideal Personal Trainer My grandchildren have a series of books called ‘that’s not my ……….’ And various items are deemed to be too something or other to please the owner – (‘That’s not my teddy – he’s too fluffy’) and I wondered if that was how you make your choice when you are considering hiring a Personal Trainer? That’s not my trainer; ·        He’s too young ·        She’s too skinny ·        She’s too old ·        He’s too muscly? So, what / who should you be looking for? How would you know if you had met your ideal Personal Trainer?  You need: ·        Results ·        Empathy ·        Sympathy ·        Fun ·        Understanding ·        Support ·        Commitment ·        Friendliness ·        Openness ·        Value for money ·        Knowledge ·        Variety How will you know if your PT is going to provide that?  I suggest you ask his / her clients.  There should be testimonials on the website and they should be happy to ask any of their clients to talk directly to you. Watch what they do with their clients in the gym – do they chat, is there laughter, do they concentrate?  Do they demo the exercises and correct clients’ form? And what do you want?  Do you want to come in, work out with your trainer, and go home, or do you want to come in, talk, discuss the challenges of your week while you are working out and make a plan for the week ahead?  Do you want to text and email your trainer between sessions or just say ‘hi’ next time you are booked in? So, how do you choose?  Best way is to just chat to a trainer – we love talking about our work and your body.  Ask us how we train, what we offer, what you can expect.  Tell us what worries you about a PT session and what you would really like to happen.   Ask for a free half hour taster session – after all – what have you got to lose? Need a quick workout, try Kieran's Just A Quickie: In this order, perform consecutively.. Squat x 10 Flat Chest Press x 10 Bent Over Row x 10 Stiff Leg Deadlift x 10 Seated Shoulder Press x 10 Lateral Pull Downs x 10 Tricep Dips x 10 Bicep Curl x 10 60 seconds.. REPEAT. Beginner - 2 rounds Intermediate - 3 rounds Advanced - 4 rounds ENJOY!!

Struggling to reach your goals? Need extra motivation? We now offer 'one-off' PT sessions Let one of our PTs get you back on track. Prices start from £35* for a one hour session. * payment must be made at time of booking   Recipe Of The Month - Chinese Meatballs Ingredients: 1 onion,finely chopped 250g pork mince salt and pepper 1 tsp Chinese 5 spice 1 tsp coconut oil 2 green chilies – finely chopped bunch spring onions, finely chopped tin chopped tomatoes 35 g peanut butter 250g pak choi, chopped   Preheat oven to 200 degrees Put the chopped onion into a large bowl with the mince and S&P and ½ tsp Chinese 5 spice. Mix thoroughly and form into about 8 balls Put the meatballs onto a baking tray lined with baking parchment and put in the oven and cook for 15 mins Make the sauce by ; melting coconut oil in a frying pan add the spring onions and green chillies and fry for about 5 mins. Add the tomatoes and peanut butter, stirring well (you might need to add some water if this is too thick) Add the meatballs to the sauce and stir in well Add the pak choi to boiling salted water for about 3 mins Serve meatballs on a bed of pak choi Steve's Bucket Birthday Bash 2nd July at 7:30pm   We hope to see as many of you as possible at this event. No presents, we are raising money for Hunts Community Cancer Network.   Donations can be made through JustGiving at https://www.justgiving.com/Stephen-Foreman1 Burpees are an awesome, calorie-torching, strength-building, full body exercise. June's Gym Challenge How many Burpees can you perform in 60 seconds? How to perform a Burpee: First, stand up straight, then get into a squat position with your hands on the floor in front of you. Kick your feet back into a push up position and immediately drop your chest to the ground. Bow your chest up, then return your feet back to the squat position as fast as possible. Immediately jump up into the air as high as you can. If you enjoy what we offer, please leave us your feedback at: http://bst.bz/UnvBSb You could win £100 to spend with a great local business just for telling us what you think.