September 2015
No Joining Fee #BackToBasics FREE Seminar 01438 313320
Fitness / Racquets / Spa
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Back to Basics Better results in less time!
#BackToBasics Keeping things simple these days is often overlooked, especially when it comes to exercise. There are so many products, adverts, magazines, newspapers, books and websites telling us various ways to exercise; what to do and how to do it. It’s enough to make you crazy. Either way, it’s easy to feel overwhelmed and skip working out altogether. Since that’s not a great solution, maybe it’s time we go #BackToBasics and keep things simple. Simple workouts, simple equipment, simple goals. Keeping it basic will remind you that moving around doesn’t have to be complicated and will still get you the fitness results you want. We’ll start with 4 basic resistance exercises to work the major muscle groups which will help achieve your fitness goals; keep it simple and effective. An exercise that works more than one muscle group is called
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a compound exercise; these are the best ones to focus on because you can kill two birds with one stone by working different areas of the body within the same movement. The most import part with any resistance exercise is making it
“Back to School, back to basics!” functional so that it benefits every day movements; this will help with injury prevention, strength, improve j oint movement/stability, flexibility, and overall quality of life as it will make it easier to carry out everyday tasks.
Squat The first basic but effective compound exercise is the squat. This exercise can be done weighted with barbell/dumbbells or by using just your bodyweight (the more resistance or weight you add the more it will work the muscles).
It’s a compound exercise as it will work most muscles from the waist down including glutes and quads (some of the largest muscles in the body) and will also work most of your core trunk as you battle to not fall over. It’s vitally important to work the glutes as they are used in virtually every movement and are crucial for walking, standing and stepping; a key component in everyone’s life.
Deadlift The second effective compound movement is the deadlift. It might sound scary but it’s far from that. Having the right technique is crucial to prevent injury but once you have that it will benefit you in so many different ways! It’s often described as the complete exercise as it works close to every muscle in the body and is also one of the most functional exercises you can get. Essentially, the deadlift movement is picking up a weight off the floor and standing up with it (can be done with a barbell or kettlebell).
This movement is so common in daily life; the amount of times a person will pick something or someone up could be up to a hundred. Crucially, the amount of times a person will injure their back from picking up items in the wrong way is growing.
the chest - adding weight will put more tension through the muscles (Pectorials and triceps) and increase strength as well as working core to keep the weight under control.
Another variation is to use the assisted chest press machine; this will also add weight to the So how do we help prevent an exercise but will require less injury in the back? Deadlift! core strength and is less likely to cause injury as it’s a fixed range of Deadlifting will help promote the right technique when picking items movement. up to keep the back in a straight The last variation is a bodyweight position which will help prevent any injuries in the future and help press up which can also be keep a neutral posture, along with performed on a person’s knees to make it easier. Upper body strengthening the back and the strength is crucial for everyday core. functioning; we are constantly lifting items either at work or Chest Press home (boxes, babies, pushing doors, getting up off the floor, The third compound movement is the chest press. This doesn’t just etc.) and increasing upper body work the chest but also the triceps strength will help make these tasks easier. (back of the arms, or as some people call them “bingo wings”) so is a perfect exercise for the upper body! This exercise comes with many different adaptions so that virtually anyone can do a form of this exercise. One variation is to use a barbell/dumbbell, lying on the bench and to press above
every muscle in the core trunk. Some of the benefits include; a toned belly, reduced back pain (due to strengthening the lower back), improved flexibility in your posterior muscle groups, improve balance and posture. Balance is involved with every single movement of the human body in order for us to move efficiently without falling over or the need of assistance. Being able to improve your balance will help with every single everyday task. The plank is a bodyweight exercise so can be performed anywhere and can be easily adapted to make it more challenging; just by raising an arm or leg, or shifting your weight side to side can work the core even more.
Plank
As part of your membership here we will show you exactly how to perform the exercises mentioned here, helping you to achieve the results you want.
The fourth effective exercise looks at working the whole core trunk it’s called the plank. Many people have heard of it and dread it but it’s extremely effective and one of the most functional core exercises to do as it works
With our bespoke Membership Journey, we cater for all walks of life and make sure you have most suitable and enjoyable exercise programme to achieve a healthy and balanced lifestyle.
For more info and tips on how you can master the exercise basics, search our social media pages now! #BackToBasics
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Isabel Hospice
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Isabel Hospice was founded in 1982 by a number of dedicated people inspired by Isabel Last, who herself had cancer, with the aim of providing palliative care and support to any adult with a lifelimiting disease. It was registered as a charity in 1983 and works throughout the eastern Hertfordshire area. Isabel Hospice is an independent body governed by a Board of Trustees and run day to day by a Management Team. We work closely with other healthcare providers in our area such as GP’s and District Nurses. The focus of the Hospice has always been to provide the highest possible quality of life for each patient in our care through a wide range of services delivered by staff and volunteers at a location convenient to the patient their home, one of our Day Centres or our In-Patient Unit. All care provided is free to our patients, their families and carers. The hospice is part-funded by the NHS locally, but the majority of income is from fundraising and trading activity. This year we need to raise about £2.9 million from charitable sources to continue to provide our free services.
www.isabelhospice.org.uk
Isabel Spa Day The Odyssey Spa is proud to support Isabel Hospice with our limited edition Isabel Spa Day. A donation of £5 per Isabel Spa Day purchased during October will be donated to help this amazing charity. Treatments included in your spa day are an Elemis deep tissue back massage and advanced booster facial.You will enjoy a welcome drink on your arrival before you are shown to your personal locker with a robe, towel, & slippers. Lunch, prosecco and an Elemis Gift also provided
£65
Recipes Chicken Curry
Paellaquinoa Ingredients ( serves 6 ) • 300g Quinoa, rinsed • 500g Cooked chicken • 750ml Chicken stock • 60ml Coconut oil • 2 Garlic cloves, minced • 1 Onion, chopped • 200g Black olives
• 200g Peas • 2 red peppers, sliced • 1/8 teaspoon Saffron • Red pepper to taste • 6 large Raw prawns • 12 Scrubbed clams in shell
Instructions: Saute onion and garlic in half the coconut oil. Add quinoa and saffron and saute. In another pan, saute chicken in remaining oil until brown. Add chicken, olives, peas and stock to quinoa mixture. Mix well. Bake in large covered casserole dish at 350 F. until quinoa has absorbed all liquid (about 45 minutes). Add shrimp, clams and sweet red peppers. Cover and bake an additional 10 minutes.
Ingredients ( serves 4 ) 5 tablespoons of Coconut oil 3 chicken breasts, cubed 1 tin of chickpeas 1 tin of chopped tomatoes 2 large onions 2 cloves of garlic 1 inch of ginger 150g Quinoa Juice of one lemon 50g Natural Yoghurt 1 teaspoon Chilli flakes 3 teaspoon Chilli powder 2 tablespoons Turmeric 2 tablespoons Garam Masala a pinch of Salt and Pepper Instructions Slice the onions roughly and put together with garlic and ginger in a bowl. Use a hand blender to blend these together. Fry the onion paste in coconut oil until golden brown. Cut the chicken in to cubes and fry in a pan. Put the chicken and onion paste together. Add spices, tin of tomatoes and chickpeas to the curry and cook for 20 minutes. Wash the Quinoa and boil in water. Serve the curry with Quinoa, natural yoghurt and a bit of lemon juice.
Team Dynamix New Course Starts 7th September
If you’re serious about losing weight before the end of summer then contact us about the September course of Team Dynamix Weight Loss. Tesco Quinoa 300G £2.35 Quinoa is a species of the goosefoot genus, a grain crop grown primarily for its edible seeds! 80grams cooked contains...
odysseyhealthclubs.com
The Odyssey Continues...
A part of the local community for 50 years, we are proposing to provide upgraded, state-of-theart sports and leisure facilities to continue meeting local people’s needs. We will do this by developing 80 high- quality new homes on parts of our site which have fallen out of use. This will generate funding to improve the Health Club. Over the years, the ways people want to use sports facilities have changed and parts of the site have fallen out of use and are currently surplus. At the same time, we would like to upgrade our current facilities so we can continue to provide the services the community wants. Odyssey Health and Racquet Club has been part of the community in Knebworth since 1965. The site therefore presents an opportunity to fund the upgrade of the sports club as well as contributing to meeting housing
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demand. We will do this by providing high quality homes on the unused, previously developed parts of the site.
to create a strong sense of place within the development, which will create a unique, healthy environment.
We have undertaken a range of traffic surveys and consulted with the highways authority. The proposals include plans to minimise traffic impact on surrounding roads as part of the planning application.
The site will have excellent access to the adjacent large area of green space as well as the Health Club itself. The sense of place will start from the new access point, with new properties fronting the road on one side and a new avenue of trees extending into the site on the other.
Access to the residential development will be from the B197, via a new roundabout. The existing access from Old Knebworth Lane will be retained for the use of the Sports Club. The new roundabout has been included in response to feedback from the local authority and is designed in accordance with national standards.The new access for vehicles has been located to be safe, providing ample forward visibility for southbound cars coming over the rail bridge,and to minimise impacts on existing vegetation. We have been particularly keen
This application is hugely important to the future of Odyssey and we need your support in ensuring the longterm future of this Health Club in Knebworth.
Revitalise Me Spa Day
To book call: 01438 313320
September Offer
Our Revitalise Me Spa Day has been specially created to leave you perfectly relaxed, rejuvenated and ready for the months ahead. An invigorating full body Lime & Ginger Salt Scrub will soften and moisturise the skin, before a back, neck and shoulder massage helps to soothe away stresses of day-today life. Finally, a hot oil head massage will nourish the hair and scalp, easing tension and calming the mind. This uplifting Revitalise Me Spa Day also includes full use of our wet facilities, Moroccan relaxation suite, robe, towel, slippers, lunch and a glass of prosecco.
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The Science of Sweet
Sugar exists in many forms besides just the white powdered (usually GMO) beet sugar we can pick up at the grocery store. Sugar in all of its forms (including corn syrup, honey, and
maple syrup) affects the body in a powerful way and we are consuming more of it now than ever before.
in moderation and that eliminating any “food group” is dangerous.
or fat) would be problematic, but sugar in itself is not a food group.
Certainly, avoiding an actual macronutrient We often hear the category completely argument that sugar is ok (carbohydrate, protein
Though sugar in some form is naturally present in many foods, by itself, it contains:
Free Seminar
Thursday 24th September 7:00pm Call us today to book your place at our FREE seminar where we will give you all you need know to help understand sugars. Non-members welcome!
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no nutrients no protein no healthy fats no enzymes
Just empty and quickly digested calories that actually pull minerals from the body during digestion. It creates a hormone cascade when consumed that starts a positive feedback loop in the body to encourage more consumption. In a time when food was scarce and needed to be contained in large amounts in the summer when available to survive the winter, this was a good thing. In today’s world of constant access to sugary foods, it is not so helpful. For more info on sugars and the effects on the body, come along to our FREE nutritional seminar!
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“What’s a Wattbike?”
NEW CLA Monda SS! ys by Sarah Adams from wattbike.com
Time to give the Wattbike a try! “Within seconds you can be accurately measuring your power output, your pedalling technique and heart rate.”
The fall of the sportive?
Non-members are welcome to come and find out what the Wattbike is all about...
For many years, cyclists have enjoyed summer sportives, spurred on perhaps by the Tour de France in early summer. However, new research we’ve conducted reveals that the sportive is falling in popularity. The survey, completed by 1,396 British cyclists, reveals that three in four see sportives as either something to be avoided (32.4%) or merely a way of training for a more important challenges (40.6%). The desired challenges varied greatly, with the majority wanting to
either travel to Europe for an event such as the Etape, Marmotte or a Tour / Giro climb (29.4%) or to undertake a multi-day ride (28.6%), with Lands End to John O’Groats (8.2%) and the Ride Across America (6.3%) being the top choices. The survey also hinted that the Giro d’Italia may be more influential on cyclists than the Tour, with six times as many people (293) seeing the country as the ultimate destination to ride vs France (48). If you’re looking for a
sportive or challenge to complete and would like to tailor your gym programme accordingly, speak with a fitness coach today and book your FREE review and find out about our amazing Wattbikes! Developed in association with British Cycling and used by World and Olympic Champions, every fornight we are offering you a class to help you train like a pro using our Wattbikes.
Get booked in on Monday’s at either 8:00am or 6:00pm!
odysseyhealthclubs.com
Dates for your Diaries
We know its maybe too early teamdynamix.co.uk for updates. to start talking about Christmas, but we like to get organised nice You may have seen our Strongman and early! Competition advertised last month - this has been pushed back to September also marks the November so watch this space for start of our NEW Team more info! Dynamix course starting on 7th September - keep an eye on We have TONS of news coming up over the next few months, including an update on our ladies showers install, more on our plans to redevelope part of our land, the latest from our fitness coaches in the gym and of course some fantastic deals on membership.
Christmas Fayre We are now taking bookings for this years Odyssey Christmas Fayre. If you are interested in having a stall, please contact us here at the club.
Thursday 12th November Limited spaces available!
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The best place to keep up-to-date with the daily happenings here at Odyssey is to check out our social media sites: facebook.com/OdysseyHRC twitter.com/OdysseyHRC instagram.com/odysseyhealthclubs
Take advantage of our 50% off facial sale between Monday 5th and Sunday 11th October. Includes all Elemis, Dermalogica and CACI facials. BOOK EARLY to avoid disappointment 01438 313320
www.odysseyspa.com
Lazy Sunday Spa Day 18th October 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.
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To book call: 01438 313320
WAKE UP WITH MAKEUP! Tired of spending ages on your morning makeup routine? Can you never walk out of the house without pencilling your eyebrows? Does your makeup need reapplying throughout the day?
To book your FREE consultation, contact The Spa Odyssey on: 01438 313320 Email: spa_kw@odysseyhealthclubs.com
For more information visit:
www.poeme-beauty.co.uk
Bring a
Friend for FREE! Each month, we are offering you the chance to bring a friend for FREE to one our fantastic classes! To book your friend in, call the membership team today. 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.
Zumba - Sunday 10:30am
Boxfit - Wednesday 8:00pm
Stretch - Thursday 12:00pm
A fusion of Latin dance and easy to follow moves, Zumba involves aerobic fitness and interval training. With a combination of fast and slow rhythms that will tone and sculpt the body.
A 45 minute class using boxing drills for an intense cardiovascular workout. The class is based on the training concepts boxers use to keep fit. Please note, there is no sparring involved and will not teach you how to fight.
These classes will help you restore natural postural alignment and enhance balance. If you attend them regularly, they will help to increase your flexibility and relieve tension. All ages and levels welcome.
odysseyhealthclubs.com
Pro-Collagen Marine Crream
Clinically proven, the powerful anti-ageing ingredients of Pro-Collagen Marine Cream have been shown to reduce the depth of wrinkles, improve skin firmness and hydration in 15 days.
Hydra-Balance Day Cream
This ultra-light, anti-oxidant rich day cream provides continuous hydration and helps balance normal to combination skin. Hyaluronic acid locks in essential moisture, whilst Meadowsweet extract regulates oil production. The aromatic blend of petitgrain, neroli and mandarin helps to instantly comfort. Skin is left feeling perfectly hydrated, balanced and supple.
Day Cream Focus Pro-Collagen Marine Cream Ultra Rich
Clinically proven to reduce the depth of wrinkles, improve skin firmness, tone and hydration in 15 days, thus creating the ultimate anti-ageing cream from ELEMIS. For normal, dry skin
Pro-Intense Lift Effect Day Cream
This firming day cream combines powerful, hi-tech plant stem cells and Arjuna Bark extract to firm, plump and tighten, restoring the look of skin’s vitality. Moisturising and nourishing Starflower Oil and Lupin help improve the appearance of skin texture and tone as skin feels more resilient.
Hydra-Boost Day Cream
This super-nourishing, anti-oxidant rich day cream helps provides continuous hydration and moisturisation to comfort normal to dry skin. Hyaluronic Acid locks in essential moisture, whilst Marsh Samphire extract and Starflower Oil help to strengthen skin’s natural moisture barrier. Organic Myrtle and Vitamin E help to protect from damaging free radicals.
www.odysseyspa.com
Men’s Grooming Guide A great skincare regime separates the men from the boys. This may not come as a huge surprise, but men’s skin is very different to women’s. Daily shaving alters its metabolism and suppleness. Naturally richer in collagen, it usually takes longer to age, but shaving can cause dehydration and sensitivity, removing up to two layers of skin a day, as well as causing in-grown hairs. All this can lead to premature ageing, which is why ELEMIS has created a specially formulated grooming programme. When it comes to shaving, the smoother the surface of the skin, the smoother the shave. The vitamin-rich Smooth Results Shave Oil preps the skin pre-shave, softening facial hair. The gels – Ice Cool Foaming Shave Gel and Skin Soothe Shave – contain natural ingredients like Witch Hazel and Aloe Vera that calm and nourish the skin for the closest shave possible. Cleanse – Clear away trapped grime to create a healthy canvas. Shave and Groom – choose a foam, oil, gel or cream for the closest possible shave or add a beard oil to keep facial hair conditioned. Moisturise & Anti-Age – Calm irritation and restore vital nutrients lost during shaving, which helps keep skin supple and protects against anti-ageing Eyes – Hydrate and protect the delicate skin of the eye area with a lightweight cream specially formulated not to overload, as well as reducing any puffiness and signs of fatigue. Freshly shaved skin needs protecting and hydrating. The Time Defence Wrinkle Delay, packed with anti-oxidants and exotic oils, leaves skin shine-free and thoroughly moisturised. The Daily Moisture Boost keeps skin supple and decongested, whilst the S.O.S Survival Cream, with its marine extracts and lavender, soothes any sensitivity. Eyes that stare at screens all day need special attention too, and the Time Defence Eye Reviver protects this delicate area without overloading it.
It’s Back! Odyssey Spa Ritual
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Our most popular offer is back. Enjoy an Elemis Advanced Booster Facial and Deep Tissue Back Massage, full use of our wet facilities & a glass of Prosecco, plus leave with a Free Elemis gift. £60
To book call: 01438 313320