Odyssey Mail November / December 2014
Fitness / Racquets / Spa
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Membership Offer Join this month and recieve our fantastic offer of...
Pay No Membership Fee
Until 2015!
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Food to Boost Your Immune System
1. M u
shr
oo
We give you the short-list on the best foods to help keep your colds at bay this winter! 1. Mushrooms They contain 12 times more of the powerful antioxidant l-ergothioneine than wheat germ and help boost immunity and protect red blood cells. Mushrooms are also a good source of fibre, selenium (vital for the immune system) and B vitamins and they’re low in calories to boot.
2
a .G
rlic
What the experts say: “A diet rich in B vitamins may help ease depression or lethargy,” says Judith Wills, author of ‘The Food Bible’ 2. Garlic
4. Ap p
‘The compound allicin, found in garlic, is anti-fungal, antibiotic and possibly anti-viral,’ Judith les Wills says. ‘This makes it ideal for use in soups, stews and sauces during autumn when winter bugs are rife. Allicin is at its strongest just after the clove has been crushed - so, for an even stronger health kick, use it raw’ What the experts say: Nutritionists believe garlic should be used liberally in your food over the coming months - and it’s at its most potent now when in season. 3. Pumpkin The flesh is high in antioxidants and the seeds are rich in healthy monounsaturated fat and omega-6 fatty acids, zinc and potassium. Shell, dry and sprinkle the seeds in salads. What the experts say: ‘The orange-fleshed varieties, such as ‘Crown Prince’, as well as butternut squash, contain high levels of carotenes, as well as good amounts of vitamin C and E,’ says Judith Wills. ‘These antioxidants are thought to help prevent the illnesses associated with old age, such as cancers and heart disease’ 4. Apples Apples are rich in immune-boosting vitamin C - fresh ones much more so than stored, so opt for British varieties such as pippins and russets, which won’t have travelled far. But don’t
Tel: 01438 313320
For your FREE diet & nutrition membership, book in with on
om s
Page 3 just eat apples - drink the juice. Even a small amount of apple juice every day could help lower the chance of developing coronary heart disease, according to research published in the ‘Journal of Medicinal Food’. What the experts say: “Basically, the tarter they are, the more vitamin C they’re likely to contain,” says Dr Joan Morgan, one of the w orld’s leading apple experts. “They’re also a good source of fibre.” 5. Venison
3. Pump kin
November is prime time for venison. Venison is lower in fat than a skinned breast of chicken and research suggests it contains double the amount of iron in beef and two-and-ahalf times as much as spinach. It is also rich in omega-3 fatty acids, making it a must for your autumn menu medicinal recipes make a lot of play on apples being good for the bowels. Recent studies suggest that regularly eating apples can reduce the risk of bowel cancer.
5. Venison
n review, included in your ne of the fitness team today!
Introducing Our New Chef: Ben Rule Our newly appointed chef, Ben Rule was born and raised just down the road in Welwyn Garden City. At the age of 18, Ben found himself scrubbing dishes in his first kitchen job in a hotel in Corfu and it was here that his love of the kitchen was formed. Those humble beginnings were a long time ago now and he has since been working in the industry for over 15 years, drawing his knowledge and experience from cooking in some of the area’s leading manor house restaurants and boutique hotels as well as spending two years in Australia. His approach to cooking is simple and he allows his dishes to speak for themselves using only quality, fresh, seasonal produce sourced from the many strong relationships he has developed with some great local suppliers. Together we believe this appointment could be a real game changer with the food that we serve at Odyssey: a new menu introduced, a tempting choice of freshly baked treats, a convenient ‘grab and go’ offering, plus the inclusion of gourmet and themed menu nights throughout the year... Watch this space!
Christmas Lunch
Monday 1st December from 1:00pm Starters: • • •
2 courses £15.95 3 courses £17.95 Preorder essential no later than November 24th
Jerusalem artichoke veloute with parsnip and shallot crisp Ham hock terrine with ciabatta thins, apple and red onion chutney Prawn and crab tian with dill crème fraiche
Mains: • • •
Traditional roast turkey served with all the trimmings Seared salmon fillet with sorrel potato cake, wilted greens and mussel butter Chestnut and wild mushroom mille feuille with blue cheese and confit tomato
Dessert: • • •
Traditional Christmas pudding with brandy sauce White chocolate and winter berry cheesecake Spiced apple and pear crumble with vanilla ice cream
odysseyhealthclubs.com
Written by Bradley Crichton, Osteopath here at Odyssey Health Club. If you are interested in speaking with Bradely, contact us here at the club.
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Sports Injuries Preventing Injuries Sports activities are a regular way of life for many of us now, and involve people from across all age groups from those who have an avid interest to those who just wish to keep fit; from the elite professional to the casual participant. Many of the injuries are the result of overuse i.e. playing too hard and too often e.g. tennis elbow, golfer’s elbow, and biceps tendinitis, or from not warming up properly beforehand or from not warming down after exercise. Sometimes incorrect equipment can lead to injuries – ill-fitting footwear can cause hip, knee and foot injuries (e.g. Achilles injuries). Reduced joint flexibility will affect the degree of performance and may result in injury if the player is unaware that they cannot perform to the same level as they used to, for example golfers who cannot turn at the waist as well as they used to, and the enthusiastic older footballer whose knees do not bend as well as they once did. Young people especially are vulnerable in sport as their growing bodies are often expected to perform to high standards and are putting exceptional physical demands on themselves. The good news is that although sports injuries are common, those who are fit tend to recover more quickly
Tel: 01438 313320
and easily from their injuries.
How Osteopathy Can Help An osteopath can help improve performance as well as treat the injuries being suffered. By using their knowledge of diagnosis and highly developed palpatory skills they can help to restore structural balance, improve joint mobility and reduce adhesions and soft tissue restrictions so that ease of movement is restored and performance enhanced. For those of you wishing to keep fit, the osteopath can help you keep supple and improve muscle tone so reducing the risk of injury to soft tissues unaccustomed to the extra work they are being asked to do. Advice on diet and exercise which will help you with your specific sport may also be offered.
Things to Remember • Begin slowly and build up, especially after an injury • Warm up first, and then warm down with stretches afterwards • Drink plenty of water when exercising
If that effort
is proving elusive, w
Improve your techn but more comfortab faster for longer. W
1. Use a pullbuoy
so that you can concentrate on perfecting each arm pull. (Speedo offer a How to Use a Pullbuoy video which provides useful tips to help you get started.)
• Exercise regularly, and try to alternate the types of exercise that you are doing every day • Following a joint injury apply ice to the area for 10 minutes, every hour, if practical. Apply a bandage to compress the tissues. Elevate and rest if possible.
5. Invest in a swi
further. Don’t forget, the more y you in touch with our experienc
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tless glide through the water
we’ve got the tips to help.
nique and not only will you cut more gracefully through the water, bly and efficiently too, saving you energy which could help you swim Want in? Here are five great tips for improving your technique...
2. Break down each stroke
into separate parts and concentrate on them individually. For example, hand entry, breathing, arm pull, and arm recovery over water.
3. Use paddles
when performing backstroke and front crawl and wear them with using just one finger strap. This will help you create the perfect pull – the flatter the paddle stays to your hand, the better your technique.
4. Try various drills
which exaggerate different parts of the stroke, such as ‘chicken wing’ for high elbows, and ‘4-second reach’ to stretch forward on each arm pull.
imming lesson
– it’s a great way for an expert to identify how you can improve your technique you swim, the greater the opportunities to practice and perfect your technique. Call us at the club and we’ll put ced and professional swimming coaches.
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Tel: 01438 313320
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Gift Cards
Our Odyssey Spa gift cards will make The Perfect Gift for your loved ones this Christmas.
We’ve teamed up with Elemis to offer you up to £30 of FREE Elemis gifts with our treatment vouchers! Ladies £50 Gift voucher = £10 FREE gifts £75 Gift voucher = £16 FREE gifts £100 Gift voucher = £30 FREE gifts
Men’s £50 Gift voucher = £15 FREE gifts
So this year, you can not only spoil them with fabulous treatments in The Spa but they can enjoy the very best Elemis has to offer on the day as well.
Christmas Opening Hours December
24th Christmas Eve 25th Christmas Day 26th Boxing Day 27th 28th 29th 30th 31st New Year’s Eve
8:00am - 4:00pm Closed Closed 7:00am - 8:00pm 8:00am - 8:00pm 8:00am - 8:00pm 8:00am - 8:00pm 8:00am - 4:00pm
January
1st New Year’s Day Closed 2nd Normal
12
Available throughout November and December
We’d like to wish all our members a very merry Christmas and a happy New Year!
Enjoy our offer of...
Days of Christmas
Using this voucher, we are offering a FREE 12 day trial* here at Odyssey Health Club.
To take advantage of your trial, please call the club on 01438 313320 and book an appointment for us to get your trial membership set-up so you can experience our full range of facilities: • Beautiful 25m pool • TechnoGym Gymnasium • Brand new Kinesis • Vario equipment • Viprs • Kettlebells & TRX
• • • • • •
Spin Studio Brand new Star Trac Blades 4 floodlit tennis courts 2 squash courts Sauna & steam room Extensive range of studio classes
*Booking essential - First time visitors only - T&Cs apply
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FIVE REASONS YOU
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Charles Poliquin is recognized as one of the Worlds most accomplished strength coaches who attributes his success to the quest for the “magical training program”. If you’re reading this, you probably agree that the deadlift is one of the BEST exercises out there. It makes you strong and lean, athletic and confident. It inspires motivation and builds mental toughness. Deadlifts simply make everything about your life better. The truth is everyone should be doing some form of deadlift because they work the whole body and can produce all the following benefits: • They strengthen everything from your handgrip to your calves. • They favorably train your posterior chain for a healthier back and hips. • They build bone and muscle for health and longevity. • They strengthen the core and give you six-pack abs. • They can improve speed, power, and athleticism.
You have more flexibility to push your limits with the deadlift than with most other lower body lifts such as the squat because the deadlift doesn’t require spotters. If you fail on a deadlift, all you have to do is release the bar, which is much safer than dumping a few hundred pounds from your shoulders in the squat. Further, less experienced trainees who haven’t mastered squat form can use the hex bar deadlift that distributes the weight more evenly over the center of mass instead of the barbell deadlift when training in a fatigued state. You can throw a ton of weight on the bar and pair it with other multi-joint lifts, performing a “death” circuit in which the goal is a large metabolic disturbance for fat loss.
Research shows that deadlifts trained “as fast as possible” can build speed by improving your ability to accelerate through the entire motion of the lift.
In simple terms, what all this boils down to is that deadlifting gives you a better-looking behind, killer abs, and an all-around bangin’ body. #1: Do deadlifts to get lean. The deadlift is the perfect exercise to include in a training program geared at losing fat and improving muscle mass because it uses the biggest muscles in the body, eliciting a huge calorie burn during and after the workout.
body. They can also help you avoid stagnation and boredom from always training squats.
#2: Do deadlifts to run faster and jump higher. Deadlifts are a valuable exercise for training power and improving force transfer from the lower to the upper
Tel: 01438 313320
This is critical for people who don’t have the time or skill to learn to Olympic lift because we know that it’s not enough to build maximal strength with “slow” tempo-controlled lifts if you want to be fast. You have to train the body to use that strength powerfully. For example, by training with a light load that is 30 to 40
percent of the 1RM, research shows that by deadlifting with a hex bar you can produce the same amount of power as with a power clean. #3: Deadlift for a strong lower back and better abs. Compared to the exercises typically used to train the core and low back, properly trained deadlifts are superior because they activate all the muscles in the trunk, including the rectus abdominis, the obliques, and the paraspinals, of the lower back. For example, an analysis of muscle activity in the core found that the deadlift was far better for training the musculature of the lower back
U SHOULD DEADLIFT
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deads, and if you’re training both in the same workout, do squats first, when your lower back is fresh. This will warm it up for pulling heavy loads off the floor.
#4: Do deadlifts for better mobility and less pain. The sad truth is that the people who will benefit the most from deadlifting are the ones who think it’s dangerous. These are the same poor people who people don’t even know how to pick up their shoes properly by maintaining a natural arch in the lower back. The only solution is to come armed with clear facts about what the deadlift and the other big but scary lifts (like the squat) can do for them.
than all other exercises tested, including the back extension and lunge. Typical “core” exercises such as a bridge exercise on a BOSU didn’t effectively activate back muscles, making them largely useless for preventing back pain.
squat (80 percent of maximal load) was compared to a heavy deadlift, the squat required about 34 percent greater activity of the
First, training deadlifts along with other compound lifts has been found to improve movement patterns in the lower body. For example, trainees had better coordination in the hip and knee joints after a 6-week program that included deadlifts, which will reduce risk of hip and knee injury, such as the ubiquitous ACL tear.
Now, what you might now know is that as good as the deadlift is for strengthening the lower back, it’s not the BEST exercise. The squat actually requires greater activity of the lower lumbar region of the back than the deadlift.
lower lumbar region than the deadlifts. Deadlifts produced greater activation of the upper region of the lower back.
For example, when a heavy
So, train both squats and
Second, deadlifts will improve bone strength and reduce chance of fracture because they load the hip, knee, and ankle joints. In conjunction with spine-loading squats, they’re they perfect exercise
for trainees to “bank” bone for later years. Third, the deadlift is a fundamental movement, which can teach people to perform everyday activities with ease and grace. No more pulling your back when hoisting luggage in the car. Fourth, based on studies testing the effect of squat training in the elderly, it’s highly likely that appropriate deadlift training will improve balance, walking speed, and quality of life. #5: Do deadlifts to break training plateaus. If you program your deadlift training sensibly, it will make you stronger from head to toe. You’ll have stronger glutes, hamstrings, and back, but you’ll also build strength in the arms and grip, making it extremely useful for driving your numbers up in other exercises.
To add some deadlifts into your programme, speak to one of the Fitness Team today and book in for a review, included in your membership. Not a member? Not a problem! Call the Membership Team and book a FREE trial of our facilities, including our brand new Functional Rig.
odysseyhealthclubs.com
Page 10 Utilising our HUGE training area in the Green Room, we create a fun, relaxed atmosphere where you can meet others alike, we also help you to unwind and relax after your session by supplying you with tea and coffee.
Taster sessions start Mondays 10:30-11:30am from 24th November 2014.
BuggyBlast
BuggyBlast is an indoor fitness class in our stand-alone venue where your babies or toddlers can come along without the need to pay for childcare. physical and mental wellbeing...
The sessions have been designed with Pre and Postnatal physiological changes in mind, where the focus will be on feeling better, getting fitter, and rebuilding core strength.
• Help restore muscle strength and firm up your body • Make you less tired because it raises your energy level and improves your sense of wellbeing • Promote weight loss • Improve your cardiovascular fitness and restore muscle strength • Condition your abdominal muscles
Exercising after you have your baby can improve your
When you’re caring for a new-born, finding time for
Our Buggy-Fit classes are run by Stacey Taylor, a Fitness Coach here at Odyssey and a mum of a 1 year old boy.
Tel: 01438 313320
physical activity can be challenging. Some days you may simply feel too tired but that doesn’t mean that you should put physical activity on the back burner! Try BuggyBlast and reap the benefits. Our classes will differ each week to keep things interesting, the main components will be: • Warm up and dynamic stretch • Strength and cardiovascular stations • Team games
• Core and balance • Stretch & Relax Our Sessions are free to members and only £5.00 to non-members (first session is free!) On your first session please arrive 5 minutes earlier to fill in a quick health questionnaire. Please contact me on 01438 313320 for any more information.
Stacey Taylor Fitness Coach
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odysseyspa.com
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Tel: 01438 313320
Page 13 Another Team Dynamix course has finished at Odyssey. Another group of success stories! Team Dynamix is the most cutting-edge group weight loss programme we have here at Odyssey, not to mention it’s the healthiest and most successful programme we have ever seen with this course that’s just finished being the 18th course we have ran here.
from 26% body fat down to 20%! That’s an amazing drop of 6% of body fat - he also went from 84.4kg to 79.3kg in just one month. Glenn Smith who achieved these amazing
training in a completely different way. The educational part of the course has made me think a lot more about diet. I have changed my eating habits to remove the sugar spikes which mean I no longer get the
Team Dynamix
The reason why Team Dynamix keeps proving to be so successful is due to its design around the three main aspects of the course which are; the high intensity used in all of the sessions, simple yet healthy diet plan and the team environment that’s created within the group, which gives the course its name TEAM Dynamix.
results said after the course...
cravings I used to satisfy with unhealthy food.”
Our last course has been no different with everyone dropping fat% and losing weight. One of the team even dropped
“I can honestly say I have found the Team Dynamix course to be a life changing experience. I now view my diet and
We had an incredibly enthusiastic team this time round with the age ranging from 22 to 57 and all that different
Book NOW st... y ju and pa
£120 0%
2 SAVE
fitness levels but everyone gave their all in every session which for me is always fantastic to see everyone so motivated to reach their goals they set at the start of the course!
Learn more about most cutting-edge group weight loss programme at the Team Dynamix website... teamdynamix.co.uk ...or speak to one of our trainers!
NEW Team Dynamix course starts...
10th November
...with Mike & Alex
Team Dynamix is the fastest and healthiest way to lose weight on the planet. Our foundation programme is Team Dynamix Weight Loss and is a 4 week, 12 session, structured group exercise with cutting edge nutrition. The success of our Weight Loss programme over the past 4 years, has led to our full suite of Team Dynamix programmes being developed. Join us for a journey where you will take control of your health and be the shape you want to be! This course is available to non-members at the discounted members rate using this voucher to recieve 20% OFF! Just cut this voucher out and present it at the main reception when sigining on to the course!
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Pick 2 For £45
January Sale! Appointments now open!
All treatments are half-price between 2nd-15th January 2015
CALL NOW TO BOOK!
This month, you can pick two of our most popular treatments for just £45!
• Deep Tissue Back Massage • Elemis Lime & Ginger Salt Glow • Prescriptive Manicure
• Elemis Taster Facial • CACI Wrinkle Revolution • Prescriptive Pedicure
Appointments are limited so please call and book ASAP!
Tel: 01438 313320 option 4
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