Odyssey Mail April 2015 FREE Nut
Fitness / Racquets / Spa
ritional
BRING A
30th A
Seminar
pril - 7
:00pm
FRIEND F
OR FREE!
Swimmin
Page 7
g Is Good
For You Page 8
“Strong is the new sexy!”
7
*
L A I R T E E DAY FR
REE
TH F N O M 1 E CEIV
RE
JOgIeN2 AND Pa
d!
ken e e W n e Op 18th &
pril
19th A
*T&Cs apply
01438 313320
odysseyhealthclubs.com
FREE 7 Day Trial
FREE 7 Day Trial Odyssey Health Club is a luxurious health and racquets club situated in 11 acres of Knebworth countryside. For over 25 years, we have been helping members achieve their goals, make friends and enjoy a better quality of life.
Available throughout April
We have all the facitiles you need under one roof and most importantly they are included in the price of ALL our membership options. We cater for all walks of life and offer the most comprehensive membership journey to make sure you get the results you want. To book in your trial, simply call us today to arrange a time and date that suits you.
01438 313320
Odyssey Mail
Upcoming Events... Looking for some inspiration to get into shape this year and fancy taking on a challenge? Here are some of the best events for you to enter!
Tough Mudder May 2nd & 3rd West London
On Your Bike 31st May Bishops Stortford
Race for Life 12th July Stevenage
London to Brighton Bike Ride 21st June
HSBC Triathlon 13th September Dorney Lake
Colour Me Happy 5km Run 26th July Sawbridgeworth
Gym Performance Package Challenge your entire body and take your training to the next level with 3 x 1 hour PT sessions. Follow this with a Body Performance Massage in the Spa
£99
uk.linkedin.com/in/philtowersey
A note from the editor... Spring is here and so our focus and training plan moves onto the things we love to do in the summer - for me it’s cycling! Our structured membership journey is designed to give you a specific and personal training programme to make sure you get the results you want this summer, helping you to enjoy the things you love the most. If you’re already a member and want to make sure you get the results you want this summer, get booked in for a review with our fitness team today. If you’re a non-member and want to know more, give the membership team a call and we’ll invite you in for a chat and a FREE trial!
orkinatg Odyssey, Netwhip Club mem bers here
Along with your ions to we offer FREE business networking sess . ness help you grow your busi 3rd These sessions are held on the 2nd or to lable avai Thursday of the month and are .00. non-members at just £10 Call us to book your place TODAY!
odysseyhealthclubs.com
Fitness
Thankfully there are more women strength training now than ever before. With that said, it’s still a fact that most women don’t strength train properly. There are gyms filled with women who pick up nothing heavier than a pink dumbbell. They think if they pick up some real weight that they’ll wake up the next morning looking like a front-row in the England rugby team (no offence Dan Cole). Some women are happy to do dumbbell curls and triceps kickbacks with the puny pink dumbbells. Most women never pick up enough weight to get a great training effect. If you’re one of those women who think you’ll get big and bulky from lifting weights, you need to dismiss that myth right now.
Resistance Training With The Proper Exercises The best exercises to use are big, compound movements that recruit a lot of muscle mass. Here are some examples: Lower Body • Barbell Squat Barbell Deadlift Dumbbell Lunges Good Mornings Split Squat Upper Body Horizontal Pushing Pushups Dumbbell Bench Press Barbell Bench Press Incline Bench Press
Upper Body Vertical Pressing Military Press Dumbbell Shoulder Press Handstand Pushups Upper Body Vertical Pulling Chin-Ups Pullups Lat Pulldowns Upper Body Horizontal Pulling One-Arm Dumbbell Rows Seated Cable Rows Bent Over Barbell Rows Core Exercises Planks Ab Roller Hanging Leg Raises
Training With Heavy Weights So here’s the main point of this article: training heavy with the right exercises is the proper way to strength train and it will get you the best aesthetic results. Since you now know that lifting pink dumbbells isn’t going to get you a lean, sexy and fit body, let’s discuss what you should be doing in the gym.
Strong 01438 313320
is the new
Se
exy
Resistance Training With The Proper Intensity This goes back to talking about how most women never use enough weight. Without intensity you simply won’t get a great training effect. So, what is the proper intensity? I can’t give you a number because everyone’s strength levels are different. This is the best way that I can explain it: if you’re going to do a set of eight reps, then that last rep should be tough and you should be able to complete one more rep (maybe two) but absolutely no more. If you do eight reps on a set of squats but you know you could have done 12 or more, that is not intensity. You need to finish your sets knowing you could have done absolutely no more than two more reps. It is that intensity that will actually challenge your muscles and help you build a lean and fit body. To lift with even more intensity, you simply train in a lower rep range. Example: sets of five reps. To lift with less intensity, you simply train in a higher rep range. Example: sets of 12 reps. I’ll tie all of this together later.
Resistance Training Wisely By this statement I am referring to using your time wisely. The only time I recommend doing straight sets (meaning you do all the prescribed sets and reps for one exercise before moving on to the next) is on lower body days. After a hard set of squats or deadlifts you won’t feel like doing anything except resting (or maybe doing some calf raises). In the case of total body workouts or upper/lower splits, you can pair or group exercises together. This will allow you to get more work done in less time; that is always a good thing.
Keep your training simple Just focus on using the best exercises and train in different rep ranges. Do not spend all of your time training in a high rep range. It will greatly benefit your body if you train in a lower rep range as well.
Resistance Training With The Proper Splits The typical gym trainee should only be using one of two training splits: total body workouts (which aren’t a split at all) or upper/lower splits in which they train upper body one day and lower body the next. These two training splits are the only two the typical gym trainee will ever need. These splits will allow you to train your muscles with enough frequency. Plus, you will be stimulating a lot of muscle mass each training session so your metabolism will be elevated longer. Furthermore, these two splits will help you build a lean and sexy body much faster than any other split.
...and MOST importantly This type of exercise will vastly improve your everyday movements - think about it; you’re pushing, pulling and bending throughout the day! Practising this in the gym will make everyday easier.
To help you to learn more, this m onth our monthly work shop focuses on th e importance o f resistance tra ining. Come and jo in us on 26th April at either: 10:00am - 11 :00am 1:00pm - 2:0 0pm BOOKING ES
SENTIAL
odysseyhealthclubs.com
Diet & Nutrition
UNDERSTANDING CALORIES T
he majority of us use calories as a way of controlling or monitoring our intake of food and drink throughout the day; some to lose weight, some to put on weight, and some just to maintain where they are, but is this really the right way to do it? On Thursday 30th April, at 7:00pm we will be exploring calories as a whole. The evening will be split into four main parts. The first of which will be to understand what a calorie actually is. We have all heard of them, most of us look for the amounts in our food, but what actually is it, and how does that transfer to controlling or changing our body composition? We will look at how calories in different foods compare to each other, and how important this comparison is. For example, if you were to have 100 calories of chicken, or 100 calories of chocolate, is it going to do the same thing to your body? Obviously not, but why? The third part of the evening you will be up on your feet and getting hands on. You’ll be asked to place certain foods on a calorie chart so we can see how much they contain, and also if they’re a good or a bad food. The coaches on hand will educate you on the breakdowns of each food, and why they are where they are on the chart, and how much we need of them in our daily breakdown.
pm 7 l i r p A h t 0 3 y a Thursd e! m o c l e W rs e b m e m Non
01438 313320
The seminar will be rounded up with our five top tips of how to understand food labelling. This is a major part of understanding calories as this is where we get that information from. Food labels contain a wealth of information, some more important, some less important, but all worth looking at. Armed with the five top tips we’ll provide you with, your knowledge of calories and food as a whole will be greatly improved, and allow you to really move towards the goals you’re aiming for. To book your place, call us today on 01438 313320 or email: knebworth@odysseyhealthclubs.com
Bring a Friend
Bring a Friend ...to one of our fantastic classes during APRIL for FREE!* Each month, we are offering you the chance to bring a buddy for FREE to one our fantastic classes! To book your buddy in, call the membership team TODAY and quote Bring-a-Buddy!
Pump Tuesday 9:30am
All of our classes are included in your membership here at Odyssey Health Club! You can book online, over the phone or in person next time you visit. If you’d like any more info on our studio timetable, please do get in touch today.
A great fat-burning workout which will tone and strengthen every major muscle group in your body. This is a non-impact workout using a weighted bar accompanied by great music. Suitable for all fitness levels.
Body Combat Tuesday 7:30pm
An empowering cardio workout. This fiercely energetic class is inspired by martial arts. Strike, punch, kick and knee your way through calories to superior cardio fitness.
Aquacise Thursday 9:30am
The perfect class for those who have to avoid impact exercise. A total body workout using the natural resistance of the water to increase body strength and stamina.
April th 18th & 19 end! ek Open Wneing the doors
b in ope We’re est health clu b to the he area! t tial g essen in k o o B
*T&C’s apply. Booking essential
odysseyhealthclubs.com
Swimming
Swimming Is Good For You 01438 313320
S
wimming helps lose weight, burn calories and puts little stress on your body. Swimming works all the major muscles, and will tone you up and slim you down!
Swimming burns calories, so helps you lose weight and swimming for weight loss has been regularly praised for its cardiovascular health benefits, especially for older people.
You can train to swim at a competitive level or you can enjoy a few healthy lengths in our beautiful 25m pool; you decide how much you want to achieve in swimming and set your own pace.
As swimming uses so many muscles in your body, your heart and lungs must work hard to supply them all with oxygen. This means that swimming will give your cardiovascular system an excellent workout.
Whatever level you choose, swimming is good for you and it’s never too late to learn or improve your swimming skills. A relaxing form of exercise means weight lost by swimming is fun too!
Regular swimming when losing weight will improve your health and may reduce the risk of chronic illnesses, such as heart disease, type 2 diabetes and stroke.
Top athletes use swimming to aid recovery from injury as it is low impact but still builds excellent muscular and cardiovascular endurance. So if you have had an accident and want to get back into exercising, taking up swimming is an ideal way to do that. Swimming can be relaxing and give you a little ‘me’ time away from it all. Burning calories might be the last thing on your mind but what an excellent bonus. You could also join our Aquacise and Waterworks classes if lane swimming isn’t your thing. These are held throughout the week and are included in your membership.
How to get involved... Swim Club
Swim Fit
Our Swim Club is for competent swimmers looking to improve on technique and stamina.
Our Swim Fit course is perfect for those looking for that extra push.
We also run an advanced session based on tough intervals focusing on front crawl.
1. Upper body strength 2. Core strength 3. Cardio 4. 1-to-1 in the pool
Mondays from 7:30pm Included in membership
Available to both members and non-members!
£80
Aquacise & Waterworks The perfect class for those who have to avoid impact exercise. A total body workout using the natural resistance of the water to increase body tone and stamina. Available throughout the week! Included in membership
odysseyhealthclubs.com
Cellular Recovery Skinbliss Capsules Elemis Cellular Recovery Skin Bliss Capsules contain pure Moringa Oil with its unique anti-ageing properties to dramatically renew skin elasticity and skin youthfulness. Anti-Oxidants physically repair the visible signs of ageing and counteract the damaging effects of pollution by sweeping clean your network of skin cells, ridding it of harmful toxins.
Megan Prentice - Spa Therapist I would like to introduce you to 5 of my favorite award winning product’s for April. Spring is the best time of the year to start getting your skin ready for summer. These amazing Elemis products will leave your skin detoxed and moisurised.
Frangipani Monoi Salt Glow This luxurious salt scrub melts on contact with skin to leave it beautifully soft and nourished. Mineral rich salts and hibiscus cleanse and exfoliate, whilst an infusion of exotic Tahitian monoi oil and frangipani flowers seal in moisture. Skin is left delicately fragranced.
Pro-Collagen Marine Cream Elemis Pro-Collagen Marine Cream is a powerful anti-ageing moisturising cream that provides a progressive lifting effect through increased collagen support.The dynamic combination of ingredients helps to deliver visible results within 15 days.
Cellutox Active Body Oil
This powerful synergy of sea buckthorn, sea fennel, lemon and juniper essential oils is the perfect body detox. Can be used as part of an anti-cellulite and body cleansing programme.
Follow us @spaodyssey Treat Your Feet Foot Cream Rich in conditioning shea butter and jojoba oil, this intensely moisturising foot cream melts beautifully into the skin, smoothing and hydrating rough dry areas. Infused with a blend of aromatic patchouli, eucalyptus, and lemon oils to help soothe and comfort.
Demo - 10:30am on 17th April Next Clinic - 24th April
April, a month for relaxation Frangipani Body Ritual Thai Foot Ritual Frangipani Body Scrub Hot Oil Back Massage £50
Tranquil Treatment Trio Select 3 treatments from our trio list. All for £60
Mid-Week Spa Escape A total sensory experinece for your feet, shoulders & scalp. £45
Go to our NEW website to see full details of all our monthly offers www.odysseyspa.com
What’s coming up in May Elemis Me Time Allow our spa team to create a tailor-made spa time package just for you. £65
Lazy Sunday £89 Spa Day
28th June 2015
Booking Essential
Receive a £10 voucher with every Geleration treatment booked during May to spend on any Elemis Face or Body Treatment. Relax & Renew Spa Day Take this opportunity to really ‘Relax and Renew’ and experience a new level of relaxation with this luxurious spa experience. £70 Celebrate with ELEMIS, National Gift with Purchase A limited edition, supersize of the award-winning cleansing balm. £55
Sundays are all about relaxation, and what could be more relaxing than a lazy day laying by the pool, enjoying a tasty lunch by our Head Chef Ben, 2 hours of treatments and a glass of prosecco. This spa day has been specifically designed with you in mind. Our Spa Therapists are ready to look after you all day so you won’t have to lift a finger.
Therapist of the Month
Hay
ley
ails
B
ul N f i t u a e
Rog
er s
I would like to congratulate Hayley for all her hard work and dedication over the past month. Not only is she an amazing therapist, she has just completed the Dermalogica Expert training making her one of the most experienced therapists in the country. Tiffany Harding Spa Manager
www.odysseyspa.com spa_kw@odysseyhealthclubs.com 01438 313320
www.odysseyspa.com spa_kw@odysseyhealthclubs.com 01438 313320
Isabel Hospice Colour Me Happy 5k Run
Isabel Hospice’s Colour Me Happy 5k is back and the rules are simple- start off in white and finish in an infusion of colour as you and your friends get showered in multi-coloured powder paint at every km mark! The run is open to those aged 5 and above (5-15 must be accompanied by an adult) and we will be offering team and family discounts as well as early bird offers. Each entrant will receive a Colour Me Happy t-shirt and goody bag! This is the happiest 5km run around so sign up to experience the ultimate Colour Revolution!
Early bird offer£18 per adult (16+) £5 per child (5-16) (entries received until Wed 22nd July 2015 at 5pm) Normal entry fee£20 per adult £8 per child On the day entry fee£25 per adult £15 per child Team Ticket (6+ adults)- £15 per person Family Ticket (2 adults, 2 children)- £45
26th July 2015 To sign up visit www.isabelhospice.org.uk or call 01707 382500 Sawbridgeworth