Harbour Club by Azzy Asghar

Chelsea

www.harbourclub.com AUTUMN

2013

passing on our passion to the

next generation

Our Award-winning Private Ski Programmes (3-16 years) Exclusive to Powder Byrne clients, we deliver dedicated ski programmes that build the foundation for a lifetime of enjoyable skiing.

www.powderbyrne.com +44 (0)20 8246 5300 www.harbourclub.com

Dear Members, I would like to take this opportunity to introduce myself as the new General Manager of The Harbour Club, Chelsea.

We have plenty of other plans for the future so we can continually reinvest in the facility.

I have worked in the Racquets and Fitness Industry for 20 years; firstly working for Livingwell Health Clubs for 5 years, then David Lloyd Leisure. The David Lloyd Clubs that I have managed are: Maidstone, Basildon, Sidcup, Kingshill, and Raynes Park. The David Lloyd Club in Raynes Park was the largest in the portfolio with over 10,000 members and is one of the largest clubs in Europe. I have also overseen Chigwell and Fulham as well as The Harbour Club, Chelsea for 4 months, shortly after Caroline Clark, the previous GM left the business in 2009.

What I am most excited about is fully embracing our club and giving you the best service possible. The Harbour Club Chelsea is an amazing club, with a lot of history. I am very familiar with the Harbour Club having previously overseen it and am very excited with my new challenge. I look forward to meeting you in the coming months.

On a personal level, I mainly grew up in Esher, Surrey. I went to Daneshill Preparatory School in Oxhott, St Johns Secondary School in Leatherhead, then finished my education at Warwick University. I was a keen tennis and squash player, and my biggest achievement on the sports field was winning the Surrey Schools Tennis Boys Doubles Competition under 18, as well as playing first tennis pair at Warwick. I live in Sevenoaks, Kent with my wife and 4 children. We have been busy improving the club and below are some of the recent areas of refurbishment or changes: • Tennis court backdrops have all been replaced. • The Steam rooms in the Adult Locker rooms have been completely refurbished, along with a re-tile of the steam room in the Wet Spa. • Later in the year we will have a gym trade out for most of our strength equipment on the upper gym level, along with replacing the flooring in the same area. Have you also tried our new Wattbikes in the gym; these are a must for any keen cyclist!!! • I am pleased to confirm the rumours around the lift are true – we will be installing a new lift towards the end of the year. Whilst this may cause some disruption in the short term, I am confident that after the installation everyone will be pleased with the finished result. • There will be a new menu launched later on this year.

Regards,

Charles Jude

General Manager

Congratulations to Sonia Desmier, our Fitness Manager, who has just won silver at the Powerlifting Single Lift World Championships in Antwerp. She is currently British Bench Press Champion 2013 in Great Britain’s top international powerlifting federations – GBPF and BDFPA. Sonia has been a personal trainer for 15 years, and last year decided to focus on her own training in strength & conditioning, which lead to competing in powerlifting nationally and internationally. Any members who are interested in improving their strength gains, or just looking to achieve a more toned physique – please contact Sonia for advice on sonia. desmier@harbourclub.co.uk or speak to her in the fitness room.

www.harbourclub.com Newsletter created by Munster Media (020) 7731 0942

Meet the Team

Charles Jude

Caroline Street

Dharmesh Bathia

Stuart Broadbent

Melissa De Villiers

Julian Acciaioli

Sonia Desmier

William Royce

General Manager

F&B Manager

Lisa Turner

Programmes Manager

www.harbourclub.com

Operations Manager

Spa Supervisor

Fitness Manager

Member Relations Manager

Tennis Manager

Sales Manager

Tennis Update We hope you have had an enjoyable summer break and are ready for an Autumn packed with tennis tournaments, box leagues and coaching! Great News! – over the holidays we have replaced all of the tennis net curtains and backdrops throughout the club. In addition, we have fitted divider netting in the bubble courts to ensure your game is not interrupted by wayward tennis balls! To ensure our courts and curtains remain clean, we would like to take this opportunity to remind all members and their guests that food is strictly forbidden on or around the courts and only drinks in sealable sports bottles are permitted courtside.

BOX LEAGUE FINALS

Congratulations to all the finalists of the 2013 Box League Championships. There were some fantastic matches played throughout the season and a big thank you goes to our two sponsors: Lungarno Collection and River Quarter Kitchen Congratulations to our winners: Ladies Division 4 Ivana Koscova & Ladies Division 5 Kyra Van Den Bosch Men’s Division 4 Johannes Vavrosky & Men’s Division 5 Davide Spadoni Our 2013 Champions each receive a 3 nights stay for two adults (including breakfast), courtesy of LUNGARNO COLLECTION HOTELS.

The Lungarno collection is situated in Magnificent locations in the heart of Florence, Rome and Tuscany. Lungarno Collection is a rare breed of luxury & design hotels, Tuscan retreats, spectacular villas and Swan Sailing yachts. Owned by the Ferragamo Family, each property offers a unique blend of Florentine craftsmanship and contemporary style with a genuine warmth and service. Lungarno Collection portfolio includes: Hotel Lungarno, Continentale, Lungarno Suites and Gallery Hotel Art in Florence; Portrait Suites in Rome; Villa Le Rose in Tuscan countryside; Marina di Scarlino Yacht Club & Residences in Scarlino (Maremma). Contact and booking details, Phone +39 055 2726 4000,

reservations@lungarnocollection.co, lungarnocollection.com

Alpine vistas. Pontresina is one of the most attractive mountain resorts in Switzerland, the perfect location for a peaceful holiday.

Our Sponsors, THE RIVER QUARTER KITCHEN kindly donated complimentary vouchers to their restaurant for the winners of Box League 4.1 and 5.1 in the men’s and ladies singles events.

The River Quarter Kitchen’s menus are a modern mix of seasonal, healthy, hearty food – As for the A La Carte expect strong Italian influence - breakfast is big at River Quarter, as well as full English, dishes include eggs Royal, egg Benedict, pancakes, homemade pastries & viennoiseries - offering a selection of cocktails, the bar is the perfect pitch stop for a quick bite whilst enjoying the river views. The River Quarter Kitchen is located on the river in-between Wandsworth and Battersea Bridge. It’s just across The Thames from The Harbour Club - a 15 minute walk or 5 minutes in the car. After crossing Wandsworth bridge turn left and left again after Homebase. Parking is available upon on request. Unit C, Molasses House, Plantation Wharf, Battersea, London SW11 3TN -

OPENING HOURS: Monday-Saturday 8am11pm/Sunday 8am-6pm RESERVATION: Tel: 020 7978 5055 or info@riverquarterkitchen.com www.riverquarterkitchen.com MASTERS TOURNAMENT

Congratulations to all the finalists of the 2013 Masters Championships, sponsored by Swiss Deluxe Hotels. Swiss Deluxe kindly donated a raffle prize which included a four night stay for a family of four at the historic Grand hotel Kronenhof in Pontresina. The five-star-superior Grand Hotel Kronenhof is situated at the very heart of Pontresina, an idyllic mountain village lying at an altitude of 1,800 metres just six kilometres from St. Moritz. Surrounded by tranquil gardens and nestled amongst magnificent forests of pine and larch, the stunning hotel looks out onto breathtaking

The Grand Hotel Kronenhof consists of 112 rooms with wonderful panoramic views of the mountains and the nearby glaciers, the award winning Kronenhof Spa and the Gourmet Kronenstubli awarded with 1 Michelin star. www.kronenhof.com www.MySwitzerland.com/deluxe

OUR WINNERS INCLUDE:

Ladies over 40’s Margaret Hicks Ladies Over 50’s Annette Court Men’s Over 40’s Michael Way Ladies Doubles: Nina Campbell & Caroline Weaver Men’s Doubles: Chuck Cramer & Grae Scott Mixed Doubles: Clare Crean & Malcolm Graham

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Tennis Update THE HARBOUR CLUB 2013 TENNIS CHAMPIONSHIPS,

GRAND PRIX SERIES, 2013

Sponsored by: Hotel Borgo Egnazia & Alison Van Der Lande

Proudly sponsored by Porsche Centre Mayfair and Hotel Puente Romano will run from Tuesday 17 September – Thursday 21 November. Applications for this event close on Sunday 15 September and the tournament will commence on Tuesday 17 September.

The Doubles Grand Prix Series is well underway. Competitors have completed 4 matches with 2 to go. The 2 remaining matches will take place on the dates below. Competitors will accumulate points across all 6 events. At the end of the season in November there will be a celebratory lunch where the winner will be awarded a fantastic prize and trophy.

EVENTS INCLUDE:

Division 4 – Men’s Singles, Ladies Singles Division 5 & 6 – Men’s Singles, Ladies singles Men’s Doubles Ladies Doubles Mixed Doubles If you are unsure of your rating or do not have one then please contact the tennis department who can arrange an assessment for you – 020 7751 9456 or 020 7751 9412. The Grand Final of our singles events will take place on the night of our Harbour Club Winter Party, celebrating our 20th anniversary on Thursday 21 November. Details for the party and championship finals will be on display in the club reception in September.

Marbella and Puerto Banús. The 285 spacious rooms and suites are located amidst lush landscaped gardens. Facilities include 5 restaurants serving international and Mediterranean cuisine, 3 outdoor pools, and a children’s pool situated close to the children’s club. The Tennis and Fitness Club provides 11 tennis courts, state-of-the art fitness centre, treatment rooms, Turkish baths and saunas. It also boasts an 18 hole Marbella Club Golf resort with excellent facilities, considered the best in Europe. www.puenteromano.com

Our Sponsors Porsche Centre Mayfair are once again proud to support the Harbour Club Tennis Championships with prizes including Porsche experience days.

Tuesday 24th September 10am – 12pm (Changing Partners) Tuesday 19th November *** 10am – 12pm (Staying Partners) *** (Includes Finale Luncheon and prizegiving Afterwards)***

PRIZES

The winner of each event will be presented with a prize courtesy of Alison Van Der Lande. The Collection will regularly be on show. Alison Van Der Lande - English designer handbags and tennis bags are sponsoring some of our tennis tournaments this year and the collection will regularly be on show in the reception area where members can take advantage of their special Harbour Club prices! Beautiful colours, fabulous timeless styles and in gorgeous Italian leathers, these handbags and luggage are loved and used by many celebs and feature regularly in Hello, Tatler, Grazia etc. For more information on Alison and the collections contact on 01420 488552, info@alisonvanderlande.co.uk or www.alisonvanderlande.com

GRAND FINAL PRIZE

HOTEL PUENTE ROMANO is once again sponsoring our main draw singles event. Each winner will receive a 3-night relaxing stay in a Junior Suite, for two persons inclusive of daily buffet breakfast This is a fabulous Hotel which is situated on the southern coast of Spain between

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In what has been an exciting year for Porsche, 2013 has seen Porsche celebrate 50 years of the iconic sports car, the 911. This year Porsche have also launched the new 981 Cayman, the definitive roadster of the Porsche range and also it’s first Plugin-Hybrid vehicle; the Panamera S Hybrid. Porsche Centre Mayfair will have a selection of their vehicles on display during the Championships and will be available to test drive upon request. Should you wish to make a test drive appointment please call Porsche Centre Mayfair on 020 7514 0900.

Players will accumulate points for each of these events they enter. The player with the most amount of points at the end of the season will be presented with a holiday voucher courtesy of Hotel Borgo Egnazia Hotel Ville, Spa Golf www.borgoegnazia.com

Box Leagues

The next Box League commences on Monday 9 September and concludes on Sunday 15 December. We operate two separate leagues: OFF PEAK (for our daytime players; Monday – Friday until 6pm) and PEAK (for our evening and weekend players). Members are placed into boxes in accordance with their club rating which can be organized via the Tennis Office. We run Ladies Singles, Men’s Singles, Ladies Doubles and Mixed Doubles leagues. For further information on the leagues please contact Chris, Leagues administrator on 0207 751 9456 or tennis.chelsea@harbourclub.co.uk

Padel Tennis

Our resident Padel expert and coach Alejandro Fernandez is keen to develop a our Padel program with the addition of a new Padel league. Padel is an exciting and explosive game which will have you hooked from the start. Alejandro runs weekly Padel drill sessions and bespoke individual lessons. Please contact the tennis office for more information and to book your first lesson.

BTM – British Tennis Membership

Have you signed up for your free British Tennis Members yet? BTM offers a range of benefits to our Harbour Club Tennis players. These include: • Entry into The Harbour Club’s BTM Wimbledon Ballot and the opportunity to book into the BTM exclusive suites at Wimbledon (subject to Harbour Club entry rules) • An AEGON British Tennis Rating, which is essential to compete and allows you to track your progress. • Monthly e-newsletter and access to Members’ only area of website to help track

and manage your tennis. • Ticket discounts on a number of international events, other exclusive offers on tennis products, and exclusive advice to help your game

To read about the full benefits of British Tennis Membership visit: www.LTA.org. uk/membership

to sharp edges that can dig into the court surface (and cause foot injuries), while bona fide tennis shoes have curved edges that protect the player. Please ensure your that your tennis shoes are free from outside dirt as small stones in the grips will damage the playing surface. If in any doubt, please ask a member of the coaching team or the tennis office.



Trainers Not acceptable

Club Sessions / Social Play

Come along and enjoy two hours of fun competitive tennis in a relaxed social environment. These afternoons and evenings are a great way to improve your doubles play as well as meet players of a similar standard. These take place on: Mondays 19.00 – 21.00 (Div 5.3/6.1) and Tuesdays 10am – 12pm. (5.1/5.2)

Bookings & Cancellations

We run a full and active tennis program at the Harbour Club and our courts are fully booked most daytimes and evenings. Members are kindly asked to inform our reservations team if they are unable to attend a court booking or lesson so that the court can be released for other members to play on. Members must give at least 24 hours notice of cancellation, otherwise a penalty letter and £50 fine will be issued. If any member fails inform the club of their cancellation 3 times in a 3 month period, they will receive a 90 day booking ban. We hope this will reduce the number of empty no-show courts. Thank you for your cooperation!

Tennis Shoes

Members and their guests are required to wear Non-Marking Tennis Shoes whenever on the tennis court. Trainers or running shoes may mark and or damage the courts due

- Marking  Non Tennis Shoe

Dress Code

Members and their guests are required to wear recognised tennis clothing - either plain or branded that you would see on the ATP or WTA professional tours. Football shirts, rugby tops, training vests, beach shorts, cut-off denims or non-sports shorts are not acceptable. Plain T-shirts, with or without a collar, tennis sweatshirts and tracksuits are permitted. For further information on coaching and club events please come and meet the team at the tennis office.

If you require any further information on Harbour Tennis please contact Julian Acciaioli (Tennis Manger), Christ Christos or Alejandro Fernandez on 020 7751 9456, 020 7751 9412 or at tennis.chelsea@harbourclub.co.uk Julian Acciaioli Tennis Manager

Pilates for Tennis Players

Enhance your performance on Court with Pilates, where you will strengthen your core muscles and promote stability to help prevent injury and improve your game. Methodology invigorates and re-educates the body to move with fluidity, relaxation and power. It can be incorporated into your normal fitness regime and is especially beneficial if you want to strengthen particular areas of your body. If you would like to try the equipment but feel it is a bit daunting you can call the pilates studio on 020 7751 9413 or come into the studio office for more information.

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Amida Spa

As we approach the end of the year, With Christmas comes some festive cheer. With a chill in the air, we’ll keep you warm and snug At Amida Spa you won’t hear a “Bah! Humbug!” Pop down to see us for a treat or two Or treat your loved one to beat the winter blues

Hi there Harbour Club Chelsea Members, Hope you are all well and set for the remainder of the year now that we are definitely on our way to the festive season. Here at Amida Spa Chelsea we strive to provide you with the latest and best treatments we have on offer. We cater for anyone and everyone with treatments ranging from manicures, pedicures, waxing, instant tanning, eye treatments, eye lash extensions, massage, facials, body treatments and more. Not to forget we have a team of experienced Osteopaths, Podiatrist, Physiotherapist, Acupuncturist, Cranial Sacral Therapist and Massage therapists. We have vouchers and a wonderful range of gift selections to spoil that special someone. Why not book in a bespoke package for you and your friends, or work colleagues for a nice treat. From now until Christmas we are offering complimentary use of the facilities here if you book treatments in for a group of 10 or more. We have so much to offer in the spa so why not pop down and see what we are all about. If you have any questions please don’t hesitate to contact me on 0207 371 7744 or spasupervisor.chelsea@ habourclub.co.uk We look forward to seeing you soon Warm Wishes Melissa and the Team at Amida Spa

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Chelsea P.S: From September to December these are our highlights: AROMATHERAPY ASSOCIATES AROMA RADIANCE LIFT Your non-surgical face lift or the Perfect Pre Party pick me up The perfect ‘pre-party’ facial . . . This facial tones your facial muscles, smoothes out fine lines and rehydrates the skin, giving an overall toned, firmed and lifted look. Using a sophisticated micro current we can re-educate the face and neck muscles, focusing on any areas of concern, lifting the eyes, forehead and lower face. The micro current leaves your skin totally radiant and glowing! Lymphatic drainage will reduce puffiness and your skin will feel firm and nourished. MELISSA’S TIP: I would definitely recommend this facial if you are concerned with elasticity of your skin, the one way I could sum it up would be a “Gym workout for your Skin”. This firms, tones and cleanses 10 times deeper than your normal facial. My biggest concern is my eyes as this is the first area we tend to age, with one session with Becky the creepiness and dark circles reduced dramatically. This facial is a must if you really want to see results. AROMATHERAPY ASSOCIATES AROMA RADIANCE Lift launch: Taster Sessions When: Tuesday 15 October 2013 Where: Amida Spa What: We will be conducting taster sessions

for 25 minutes at the price of £30 which is redeemable against your next facial booking booked on the day. In conjunction with this offer you will receive 10% off products purchased at the time of your taster session. Note: These taster sessions need to be booked in advance. We will have an Aromatherapy Associates Representative here on Monday the 7th of October if you would like to ask any further questions regarding this fabulous treatment. Ionithermie Ultimate Detox £75 for 65 minutes or £405 for a course of 6 A highly intensive and effective cellulite treatment which reduces inches, tones muscles and detoxifies the body. Ionithermie works by using two kinds of electrical stimuli, a detoxifying algae, thermal clay and specialised cellulite reducing products. It is the only treatment on the market to incorporate all of these powerful elements giving you maximum results. This extraordinary and unique treatment offers correction of cellulite, improvements of skin firmness and muscle tone with the added benefits of inch loss and detoxification. Results are immediate and visible after just one session and fantastic results can be achieved with the recommended course. MELISSA’S TIP: This is an ever popular intensive treatment targeting cellulite and inch loss. If you are looking to boost your

regime and results to get into the perfect party dress look no further as this will definitely help to reduce inches and tone up any area of concern, why not stop by for a quick consultation with Victoria or Becky.

Rose Deluxe Trio £29

New to Amida Spa: Launching in October AROMATHERAPY ASSOCIATES ROSE INFINITY RANGE We are really excited here in the spa to be getting the Rose Infinity Range from Aromatherapy Associates. This new range incorporates the very latest technology in extraction of powerful natural ingredients including proteins and stem cells from the rarest of plants to create formulations that deliver results in just… wait for it… only 3 weeks. Rose Infinity Serum Works on a cellular level to help support the skin’s natural ability to repair ageing DNA, helping to maintain and produce more healthy levels of collagen in the skin with long lasting hydration. Rose Infinity Eye Cream Contains triple firming action to visibly reduce the appearance of crows feet and reveal a lifted and smoother skin around the eye, increasing the natural production of essential hyaluronic acid and collagen in the skin.

Rose Infinity Moisturiser Plumps out the appearance of wrinkles and achieves an illuminated, younger looking skin that is deeply hydrated. Works to increase moisture deep within the skin to reduce the appearance of fine lines create a radiant tone and provide long-lasting hydration.

This indulgent trio includes the new Renewing Rose Hand Cream with the essential Omega 6 and conditioning passion flower extract to keep hands soft and supple, the Hydrating Moisturising Lip Balm with Rich Plant Oils and botanicals to soothe and protect lips from the elements and a luxury size Renewing Rose Body wash with the hydrating and uplifting powers of rose, geranium and chamomile will leave your skin gently cleansed and beautifully fragranced. Indulgent Bath and Shower Ritual £33

Oil, allowing you to experience the exceptionally beneficial properties of each oil, contained in this beautifully adorned gift set. Ultimate Collection £50 Immerse yourself in the power of Aromatherapy with this luscious multi award-winning collection of nine bath and shower oils. The perfect way to indulge in the blissful Aromatherapy Associates bath and shower experience, this luxurious set will relax, de-stress, support and invigorate your senses, whatever the occasion.

Deep Relax Night Time Ritual £65 The relaxing and restful properties of vetivert, chamomile and sandalwood essential oils within the multi-award winning Deep Relax Bath and Shower Oil and the new Deep Relax Balm work in harmony to unwind body and mind, while the soothing aroma of West Indian bay and myrrh within the Relax Candle create a serene atmosphere to ensure a peaceful night’s sleep.

Pamper yourself with this indulgent bath and shower ritual, containing three of the iconic bath and shower oils, including Light Relax, De-Stress Muscle and Revive Morning, along with the invigorating Revive Body Wash for a truly luxurious bath and shower experience. Festive Bath and Shower Collection £35 Rose Infinity Set £198 Achieve illuminated, radiant and younger looking skin with the infinite power of rose, botanical stem cells and protein technology. The set includes Rose Infinity Serum, Moisturiser and Eye cream. Reducing the appearance of fine lines and wrinkles.

CHRISTMAS GIFT PACKS Little Bell £10 Awaken your senses with the delectably uplifting and invigorating wonders of grapefrui, rosemary and juniper for a truly reviving start to the day.

Treat your senses to the mesmerizing powers of aromatherapy with this collection of ten sumptuously fragrant, therapeutic blends, including the recently launched Inner Strength Bath and Shower

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*UK Only

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Get connected by Sean O’ Leary

The connective tissue system is a new way of understanding the body for improving shape, joint pain, performance and health. From what we have been taught, we have all considered how the body works in parts such as how muscles move bones to create energy. Have you considered that the wrapping and containers around the bones and muscles create an elastic energy to propel the body? This is the connective tissue (Fascial) system which has not been talked about much until now in understanding how human form functions. With many natural movements such as walking and squatting, muscles merely work as reactors as the body stretches into length to catapult the body into movement. For example: as you go down into a squat it is the body’s various slings, coming from our feet into our butt, that propel our body rather than muscles contracting in our thighs to create the movement. Which does not suggest that the muscles you feel working don’t help create the movement, it’s the elastic slings which form the catapult to help get the body where it needs to go. These slings contain lines of muscles that link up like sausages with the meat (muscles) encased in (connective tissues) the skin of the sausages which varies from a strong like plastic quality ( for stability) to a very elastic quality (for mobility).These lines, which are known as the anatomy trains, are integral in maintaining posture and alignment in movement. If you feel you are falling behind in your pursuit to reach your fitness goals and overcome joint pain, its almost certain that your connective tissue needs rebalancing and exercised differently than you have tried before. Sean O’Leary is The Harbour Club’s KMI (Kinesis Myofascial Integration) expert. He obtained a Bachelor of Science with majors in Human Movement and Psychology at Deakin University in Melbourne, Australia in 1993. During this period he achieved a national swimming ranking for the 50 metres Freestyle before a shoulder injury interrupted his attempt to make the Olympic team. He then began to help others with their physical pursuits by teaching and coaching swimming, as a Personal Trainer and teaching Pilates. Sean also played Australian rules football, water polo and competed in triathlons at a high level. However, injuries continued to limit his progress and this led to an exhaustive

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search for treatments and exercise routines to correct imbalances. “It was not until I received my first series of KMI treatments that I could feel more permanent ease and lasting freedom in my body. This inspired me to become a KMI practitioner in 2006. I have since completed the KMI series with a diverse range of individuals including celebrity clients in music and film, elite athletes, and children.”

Sean offers 4 ways to address connective tissue imbalances: 1. KMI which is a form of movement and manipulation that the client is actively involved in performing movements mainly lying on a table, whilst Sean manipulates the tissue. A great compliment or alternative to traditional methods such as Physio and Osteopathy. See www.kmilondon.com

2. Movement training and conditioning. This is more movement based with some manipulation and is a great compliment or alternative to Personal Training and other exercise (£75 per session, or £700 for 10 sessions) 3. Kinesis Group Classes in the gym Kinesis Space - 2 on 1, or 4 on 1 classes are available at various times during the week (4 week course from £75-£150) 4. Stretch and Strengthen class (45 minutes) – Tuesdays at 7.30am A studio group class which uses aspects of Yoga, Pilates and dynamic movements to open and balance the body, which is free to members Please call Sean for more details on 07986 360 193, or email seankmi@googlemail.com

Running - can you swing both ways? by Wendy Casterton

As the summer holiday season draws to a close hopefully you are looking towards the next few months feeling refreshed and tackling your to-do list with a renewed enthusiasm. Along with January, this time of year is one where we tend to set new goals and strive to make changes happen in our lives, be it looking for a new job, buying or selling our house or restarting our fitness regime. If you are a runner, or thinking of becoming one, you may be making plans to enter races over the winter, and possibly a spring marathon, to keep you motivated over the winter months. However, one of the most difficult things to manage with running is not your commitment to it, but staying injury-free and arriving at the start line of your race in great shape. Our lifestyles require us to spend significant amounts of time sitting which sadly does not translate to having the kind of well-conditioned posture required to stand up and start running. As such, due to its repetitive action, the chance of sustaining some kind of insidious, running volume-related injury is high.

How does sitting posture affect running posture? Whenever we do something for long periods of time, we become quite good at it. And we are all generally very good at sitting. Physical adaptations occur which mean our lower and mid-back musculature becomes very strong, our hip flexor muscles (at the front of the the hip, that help to bring the knee up towards the chest) become short and tight and our gluteus maximus muscles (the big muscles in our bottom) become long and weak. This in itself is not a bad thing provided the status quo is maintained. However, when it comes to asking our bodies to run, these adaptations affect our running posture and in particular the backwards and forwards swing of our legs. These adaptations mean that the active and passive phases of our running gait are compromised. The toe-off and backwards swing action of the leg is the ‘active’ part of the running gait i.e. YOU have control over it. If the gluteus maximus muscle is long and weak, we find it difficult to contract it ‘actively’ to achieve this action. This is further limited by short and tight hip flexor muscles as we are restricted to how far back the leg can swing. Consequently, the ‘passive’ phase, the forward swing of the leg, is also affected. In an ideal running action, the hip flexor muscle is stretched as the leg is actively taken backwards.

When this recoils - passively on our part - the leg automatically swings forwards and underneath us. If we are unable to swing our leg far enough back to allow this recoil action to take place, we then have to actively swing our leg forwards. This further tightens and shortens hip flexor muscles and both the backwards and forwards swing become active, requiring energy. We lose the ‘free’ energy we would otherwise gain from the passive forwards swing. Ultimately this means any mechanical efficiency is lost and running is harder to do!

you need to be able to activate and contract the gluteus maximus muscles to move the leg in to a backwards swing motion. Simple hip flexor stretching and glute strengthening exercises will start to address these sittingrelated postural adaptations. An example of each of these is as follows:

The combination of these limitations, and how we adapt, potentially results in us overusing muscles that are strong, such as our lower back muscles, which can become susceptible to injury. Further resulting injuries can be painful hips, knees and ankles and problems with any muscles in the back, hips and legs. Additionally, we are likely to see our overall running posture adopt a ‘crouched’ position.

2. Glute strengthening exercise: Lie on your back with your knees up and feet flat on the floor. Consciously squeeze your bottom (put your hands on your bottom to make sure you are contracting the muscle), lift your hips off the floor and upwards as high as you can. Hold for a count of five before lowering your hips to the floor. Repeat 10 times.

So what can we do? As with most things in life, it is important to reach some kind of balance and harmony. To improve the backwards and forwards swing of the legs in your running gait, the hip flexors need to be of adequate length and elasticity to enable the leg to swing backwards fully, and then to spring back underneath you when you land. Additionally,

1. Hip flexor stretch: In standing, take one leg behind you into a shallow lunge. Tilt your pelvis forwards, in a Elvis Presley-style thrust. Hold for 30-60 seconds. Repeat with the other leg.

These exercises will not be a panacea for all running-related injuries but for most runners, will do no harm. And they may just be enough to injury-proof your running to enable you to achieve your running goals. For more information on running, running posture and running-related injuries, please contact Wendy Casterton on wendycasterton@hotmail.com. Wendy is a personal trainer in the gym and is also studying a physiotherapy degree.

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Save the Glutes

by Kunjan Gurung

Some years ago a group of researchers did a study to see if Chimpanzees could stand erected and walk like humans. Not long into the experiment the anthropologists had to abandon the experiment because the Chimps started to get heart failures. The conclusion-They don’t walk upright because it hurts, it is draining and inefficient. Humans on the other hand have this muscle called the Gluteus Maximus (the butt) which creates a bio-mechanical advantage to keep us upright. But that is not to say we are utilising this advantage! Sitting on our Gluteus Maximus all day is inhibiting our ability to use them resulting to inefficient

movement patterns, injuries, bad posture and poor athletic abilities! Gluteus Maximus is a stabiliser muscle of the pelvis (the hip), which also play an important functional role in our body alignment to support the lumbar vertebrae (the back) and the entire lower body. Strong Gluteus Maximus are essential in almost every sport. They are responsible for accelerating, decelerating, changing direction and creating explosive power! My background: I specialise in a holistic approach, sport specific, injury prevention, body composition and general wellbeing. I

am an ex professional football player from Nepal. And my ethos in life is “the way you do anything is the way you do everything”. If you have any questions, please feel free to come and see me in the fitness room. My four favourite exercises to work the Gluteus Maximus: Bridges Lunges Single leg squats Squats Kunjan Gurung Level 3 PTA Global

Big Yellow Fulham Big Yellow is conveniently located next door to The Harbour Club providing modern, clean and brightly lit self storage for homes and businesses. They have a range of different room sizes, from a wardrobe sized space up to a warehouse, which means you only ever pay for the space you need. You will be given your own PIN code access so you can come and go as often as you like, perfect if you want to store away those items that might be cluttering up your home but which you don’t use every day. Think of them like a spare room.

to keep your furniture out of harms way.

You can store with Big Yellow from as little as seven days. This is ideal if you only need storage for a short period of timer, such as being in between house moves or if you are having some building or decorating work done on your home and need a safe place

Big Yellow Fulham also contains The Wine Cellars, the UK’s first purpose built self storage wine facility, ideal for wine enthusiasts, investors and restaurants. There are 500 private, climate-controlled wine cellars which you can access seven

www.harbourclub.com

Big Yellow takes security very seriously and has invested hugely in it, including individually alarmed rooms, 24 hour CCTV, PIN code access and staff on site seven days. An additional and very useful service they can provide for you as a customer is to have your online deliveries sent to your local Big Yellow store, so you don’t need to wait around at home. Big Yellow will store them securely for you and text you to let you know they have arrived.

days a week. The wine cellars hold 15, 30 or 45 cases, or there are full height rooms which hold up to 500 cases. They can also offer wine delivery and collection services plus there is a wine tasting room for your use. If you would like to know more, the Big Yellow team will be delighted to give you a guided tour or take a look at their website.

www.bigyellow.co.uk www.bigyellow.co.uk/wine

Powder Byrne Active Children’s Clubs & Sports Academies Luxury family travel specialist, Powder Byrne is pleased to be running its award-winning children’s ski programmes in the Alps this Christmas and New Year, and they’d be thrilled to welcome your family. The festive period is an excellent time of year for a mountain getaway, and with Powder Byrne’s dedicated staff on hand in-resort to take care of all the little details, you’re free to enjoy your time on the slopes. The kids will have a ball in ski programmes like Yeti and SnoZone, which are supervised by qualified instructors and Powder Byrne staff, whilst you join one of the complimentary ski guiding groups Powder Byrne offers their clients. Or, for those who want to enjoy a slower pace of life, Powder Byrne can arrange a wide spectrum of activities for you to take part in, from snowshoeing to winter walking, and award-winning spas to excellent shopping, their resorts in the Alps have it all. Start a new Christmas or New Year’s tradition with your family this year; the festive feel in the luxury Swiss resorts of Flims, Laax or Grindelwald is not to be missed! Give Powder Byrne a call on 020 8246 5300 or visit them at www.powderbyrne.com.

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Upcoming events Family Fun Day 12 October All members and guests welcome Come along and join in with our Family Fun day, Including: Face painting Cake & biscuit decorating Bracelet making Beat the Goalie Party games and Dancing Water Polo and Tennis Prizes for the best fancy dress And also a special guest a appearance from a famous super hero and princess.

Children’s News OCTOBER HALF TERM

Monday 21 October – Sunday 27 October One off Swimming Lessons Mon - Fri: Available Through out the day All age groups We have still got spaces for a one off swimming lesson for all ages. Holiday Active Mon - Thurs: 11.00 – 17.00 5 – 8 years Mon – Thurs: 13.00 – 17.00 3 – 4 years An opportunity for children to take part in sports and creative activities, With lunch provided.

Join in the Halloween fun with games, tea and even a witch. Prizes for the best fancy dress.

Age 3 – 8 years Children can make their own poppies and learn what about Remembrance Day.

Halloween Workshop Saturday 26th October: 11:30 to 13:00 Age 3 – 8 years Sunday 27th October: 12:30 to 14:00 Age 3 – 8 years Make your own spooky masks and carve a gruesome pumpkin.

Christmas Pantomime Sunday 1st December: 14:00 to 16:00 Age 3 – 8 years Come along to our Christmas party where the children will watch a pantomime for the first half of the afternoon followed by tea and a very special visit from Santa! Christmas Workshop Saturday 14th December: 11:30 to 13:00 Age 3 – 8 years Sunday 15th December: 12:30 to 14:00 Age 3 – 8 years Bring your little ones to our Christmas workshop where they can make there very own decorations to put on the tree as well as lots of other Christmas crafts.

Arts and Crafts Mon – Fri: 09.00 – 11.00 3 – 9 years An opportunity to explore the wonderful world of art, using various materials.

PLEASE NOTE AUTUMN TERM DATES BELOW:

Dance Workshop Wed – Thurs: 09.00 – 10.00 4 – 6 years Wed – Thurs: 10.00 – 11.00 7 – 12 years Come and move to the groove, learn routines and improve your dance skills.

2 September to 15 December Half term week commencing 21 October Priority bookings will start from 11 November and open bookings on 2 December for January’s term.

Pool Inflatable Fun Tuesday & Thursday: 15.00 – 16.00 6 – 12 years A fun-filled hour on our special inflatable all children must be able to swim 25ms).

New Year will see us back on 6 January 2014

Pool Etiquette

Children’s Activities Halloween Party Friday 25th October: 16:00 – 18:00 Age 3 – 8 years

www.harbourclub.com

Remembrance Day Workshop Sunday 10th November: 12:30 to 14:00

Please may we remind all swimmers, including children, that they must shower before entering the water and wear a bathing cap if you have long hair. A simple shower before swimming ensures good water quality and creates a more pleasant environment for all swimmers.

Menu We are entering a period of change in the restaurant as current trends and customer requests are evolving in the gym and leisure environment. We have now started doing the ground work for a new menu, we have the direction we want the menu to go towards (even more healthy & nutritious), but in this process it is always important to us to get feedback from our members into what you would like to see on the menu. If you have any particular preferences please speak to myself, one of the restaurant supervisors or pop it on a comment card at reception. Part of the new menu will be providing much more nutritional information and taking dietary and allergy needs into consideration. The kids food offering is going to be one of the major focal points, so mum and dads if you have any requests please do get in touch.

Events For the Autumn term we have added a few new events to our calendar which no doubt will be well received. The first is a ‘Family Fun Day’ which will include activities throughout the club on the day finished off by a gathering in the restaurant for some food and drink. The second is a Children’s Disco which we will be holding in the beginning of December, giving all the children in the club a party of their own. This again will take place in the restaurant with food, drink and entertainment being provided on the night. We will also be holding a Members Feedback Forum on Tuesday 12th November between 7pm – 9pm. The Forum is an opportunity for members to meet the team and give your feedback on the Club. We will also be giving members an opportunity to bring along guests to the Club free of charge. This event is happening on 25th – 27th October and also 20th – 22nd December. Please contact our Sales Team for further details and to make a booking for this event. e mail mship.chelsea@harbourclub.co.uk or telephone 0207 751 9410.

The highlight of this term will be ‘The Harbour Club Winter Party Celebrating our 20th Anniversary.’ This will be taking place on Thursday the 21st November 2013 and will include a complimentary bar with canapés courtside, whilst the Porsche tennis league finals take place. The prize giving will then take place in the restaurant with food, drink and entertainment on offer. For all these events and any others that will be added to the calendar keep your eyes on the notice boards through the club. If you would like to hold a private function in the club please get in touch and together we will create the perfect occasion for you and your guests. With adequate space available we are able to cater for parties in excess of 100 guests, from ‘Champagne & Canapés’ to ‘Formal Dinners’. Family Fun Day: 12th October 2013 The Harbour Club Winter Party: 21st November 2013 All Star Children’s Disco: 6th December 2013

Exhibitions As many of you are aware the exhibitions room has changed location, and for those of you who haven’t popped your head in to have a gander, it is located on your right as you enter the club before reception. This term we will be holding the popular Christmas Fair again, it’s an opportunity to get all our exhibitors in over a few days to provide you with as much choice as you need for those Christmas presents or if you just looking to spoil yourself a bit. Details of the exhibitors that will be present will be provided closer to the time. If you would like any information regarding the Exhibitions Room or our current Exhibitors please contact Heli on 0207 751 9478 or exhibitions@harbourclub.co.uk. Christmas Fair: 2nd – 4th December 2013 We look forward to seeing you all in the Restaurant soon. Stuart and the team.

www.harbourclub.com

Dates for your diary October

2013

MONDAY

TUESDAY

WEDNESDAY

THURSDAY

Aromatherapy 15 Associates Radiance lift Launch

21 28

FRIDAY

SATURDAY

New members welcome evening 7-9pm

SUNDAY

Members 25 Appreciation weekend Halloween Party

Members 26 Appreciation weekend Halloween workshop

Members 27 Appreciation weekend Halloween workshop

Family Fun day

November MONDAY

2013 TUESDAY

WEDNESDAY

THURSDAY

FRIDAY

SATURDAY

1 4

SUNDAY

Harbour Club 21 Winter Party 20th Anniversary Porshe Party

Members Feedback Forum

December MONDAY

TUESDAY

WEDNESDAY

THURSDAY

FRIDAY

SATURDAY

SUNDAY

Christmas Fair

Christmas Pantomime

Christmas Fair

www.harbourclub.com

Remembrance day Workshop

2013

Christmas Fair

All stars childrenâ&#x20AC;&#x2122;s Disco

6 13

Members Appreciation weekend

20 27

Christmas Workshop Members Appreciation weekend

14 21 28

1 8

Christmas Workshop Members Appreciation weekend

15 22 29

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