Your Health Club Update - August

Thursday 25th August 2022

I hope you’re having a fantastic summer as we enter the final few weeks.

August continued to bring a lot of hot, dry weather, which made us grateful for our refreshing pool and air-conditioned studios! The replacement of the missing pool tiles is now complete and looks fantastic. I hope you are all making full use of the wet side facilities during these hot spells we've been enjoying, along with the outdoor sun lounging area on the pool patio.

With the school holidays in full swing, our crèche has so much to offer and we love to see the club full of families enjoying the break.

Have you tried out our new Plyo boxes in the gym? These versatile pieces of equipment are a great addition to our functional training area. If you would like to be shown how to use them, please ask a member of the Wellness Team.

This month we are sadly saying goodbye to Vikki, our Swim School Coordinator. We wish her luck in her move and all the best for the future. Thank you, Vikki!

With developments to our PT offering and Les Mills launches around the corner, there’s lots to look forward to in September. I hope you enjoy reading our latest news in this month’s newsletter.

New Personal Training Prices

Personal Training now offers some new and exciting options to choose from.

There will be a clearer structure of Personal Training pricing, with single, 4-block and 8-block sessions available, with 4-block purchases holding a 5% discount and 8-blocks a 10% discount off the single session price. We are also introducing an easier and more cost-effective way to set up your Personal Training by enabling you to add your sessions to your membership direct debit, either with 4 or 8 sessions per month. 4 sessions will offer a 15% saving and 8 sessions a 20% saving off the single session price.

All our trainers have an extensive amount of knowledge and have spaces available to start your fitness journey. Please contact the Wellness Team for more information.

Gym News

Our gym floor bootcamp classes have started well, and it has been fantastic meeting new members and showcasing the new kit to you all. If you are interested in joining one of the classes, please book via your app to guarantee your place.

The classes run as follows:

  • Monday, Wednesday, Thursday at 10am and 18.45pm for 30 minutes
  • 9.30am on Saturday mornings

Crèche News

The crèche is having a very busy August with lots of fun summer holiday activities planned. Make sure you pick up a timetable from the club or visit our website for upcoming events. Don't forget that the crèche is open seven days a week and can care for children until they turn 12 years old. We have plenty of activities to keep them entertained while you sneak off to the gym for a workout or treat yourself to a relaxing swim. It’s always lovely for the crèche team to see the school age children during the holidays and catch up on their term time adventures!

We were delighted to be welcomed back to Stilton care home recently with Amy from Mini Notes. We took a small group of children with us who were absolutely amazing with the residents and brightened up their day. Hopefully we will be invited back soon!

Group Exercise

Kettlercise

If you are looking to get strong and loss body fat at the same time, Kettlercise is for you! This unique class will condition and tone your whole body while working in a three dimensional way.

With a good diet and sensible Kettlebell training you will start to see cardio, strength, muscle and fat loss improvements. Training with Kettlebells can also produce an after-burn effect leading to further calorie burn for up to 24 hours.

Make this class your next challenge and join our great instructors Annie and Paul on the following days to take you through the Kettlercise experience.

  • Wednesday 9am - 9.25am with Annie
  • Thursday 6.15pm - 7.00pm with Paul
  • Saturday 8.45am - 9.30am with Paul

Have a great summer and remember that our timetable is currently reduced throughout the summer holidays.

Swim School

The Swim School had a great summer term and saw great improvement amongst our swimmers. We are holding a crash course on Tuesday 16th - Thursday 18th August (three days), and still have some spaces available. If interested, please contact v.parkes@theclubcompany.com.

Raise your salad game this summer

Long gone are the days when salads were simply the supporting act – a wilted plate of greens designed to bulk out the main event or balance out a rich meal.

The good news is that nowadays, with access to a wide range of ingredients offering a variety of colour, flavour and texture, they can be stand out dishes in their own right.

So go on, get creative and throw together something you can be proud of this summer. Here’s five salad staples to get you started.

Classic Greek salad

Nothing beats the simplicity of the humble Greek salad. With crunchy veg, smooth and tangy feta, a sprinkling of oregano and a really good extra virgin olive oil, you can create something magical in a matter of minutes.

Ingredients:

  • 4 large vine tomatoes, cut into irregular wedges
  • 1 cucumber, peeled, deseeded, then roughly chopped
  • ½ a red onion thinly sliced
  • 16 Kalamata olives
  • 1 tsp dried oregano
  • 85g feta cheese, cut into chunks
  • 4 tbsp Greek extra virgin olive oil

Method:

  • Place 4 large vine tomatoes, cut into wedges, 1 peeled, deseeded and chopped cucumber, ½ a thinly sliced red onion, 16 Kalamata olives, 1 tsp dried oregano, 85g feta cheese chunks and 4 tbsp Greek extra virgin olive oil in a large bowl.
  • Lightly season, then serve with crusty bread to mop up all the juices.

Grilled peach and pecan salad

This vibrant vegan salad is a feast for both the eyes and the stomach. The toasted pecans add a satisfying crunch alongside the smooth sweetness of the peach.

Ingredients:

  • 2 shallots, halved and thinly sliced
  • 1 red chilli, deseeded and thinly sliced
  • 2 lemons, juiced
  • 180g cous cous
  • 1 tbsp agave syrup
  • 4 tbsp rapeseed oil
  • 125g pecans
  • a bunch flat-leaf parsley, roughly chopped
  • 70g rocket
  • 3 peaches, slightly under-ripe, halved and stoned
  • 4 sprigs thyme, leaves picked

Method:

  • In a small bowl, mix the shallots and chilli with 1/2 the lemon juice. Cover and chill for 20 minutes.
  • Cover the couscous with just boiled water and leave to stand for 15 minutes.
  • In the meantime, in a small bowl combine the agave syrup, remaining lemon juice and the rapeseed oil with a good grind of black pepper and a pinch of flaky sea salt. Mix well to combine.
  • Toast the pecans in a small frying pan over a medium heat for a few minutes until slightly browned and fragrant, tossing regularly to keep them from burning. Remove the nuts from the pan and cool.
  • In a large salad bowl, combine couscous with parsley, rocket and pecans. Drain the pickled shallots and chillies and toss through.
  • Use a pastry brush to coat the cut sides of the peaches with a little of the agave dressing. Sprinkle with the thyme leaves and cook on a BBQ over white-hot coals or in a griddle pan heated until hot. Flip after a minute or so – the peaches should be just-soft with some grill lines. Slice each grilled peach half in two and add to the salad bowl. Dress the salad, toss gently and serve.

Hot smoked salmon salad

This healthy summer salad packs a great protein punch and will keep you fuller for longer. A tangy dressing is the perfect accompaniment to soft salmon pieces and crunchy veg.

Ingredients:

  • 2 Little Gem lettuces, cut into chunky pieces
  • 50g sugar snap peas, halved
  • 1 red onion, thinly sliced
  • 2 tbsp capers
  • 150g hot-smoked salmon
  • crusty bread, to serve (optional)

Dressing:

  • 100ml buttermilk or kefir
  • 1 tbsp white wine vinegar
  • caster sugar, a pinch
  • Handful of chives, finely chopped

Method

  • To make the dressing, whisk together the buttermilk, vinegar, sugar and some seasoning and stir in the chives.
  • Add the lettuce to a large bowl with the sugar snaps, red onion and capers and toss gently. Pour in 1/2 the dressing and toss again. Flake over the salmon and gently toss again.
  • Tip into a serving bowl, drizzle over the rest of the dressing and serve with crusty bread, if you like

Courgette, sundried tomato and goats cheese salad

Impress your barbeque guests with this tangy and nutritious courgette salad, perfectly balanced with a zingy pumpkin seed dressing.

Ingredients:

  • 4 medium green courgettes
  • 150g goat’s cheese
  • 120g Sundried tomatoes, sliced
  • 200g peas, (If frozen defrosted)
  • sea salt and cracked black pepper

Pumpkin seed dressing:

  • 6 tbsp. sherry vinegar
  • 4 tsp. honey
  • 250ml olive oil
  • 2 tbsp. freshly grated ginger
  • 5 tbsp. pumpkin seeds, lightly toasted
  • 3 tbsp. poppy seeds
  • 10 Mint leaves, finely chopped
  • Handful of flat leaf parsley finely chopped
  • 1/2 tsp. salt

Method:

  • Add all the dressing ingredients into a sealable container and shake up well. This will make more than needed, but you can use to dress any salads, and it will keep in the fridge for up to 1 week.
  • Wash the courgettes under cold running water and pat dry. Using a knife, top and tail the courgettes, then using a potato peeler, run long slices off the courgette turning each time you reach the seedy centre.
  • In a large bowl combine the courgette ribbons, peas and sundried tomatoes and then crumble in your goats’ cheese with some of your dressing. Season with salt and cracked black pepper. Toss everything together, serve in a large bowl or on individual plates depending on your requirements.

Thai ginger salad

A deliciously nutty peanut butter and lime dressing makes this adventurous salad sing.

Ingredients:

  • 300g (use red, white or a mixture) cabbage, shredded
  • 150g carrot, grated
  • 1 cucumber, halved lengthways, seeds removed and thinly sliced
  • 60g edamame, cooked and shelled
  • 1 onion, thinly sliced
  • a handful, chopped, plus extra to serve coriander
  • to serve chopped peanuts

Dressing:

  • 60g crunchy peanut butter
  • 2 tbsp rice vinegar
  • 3 tbsp toasted sesame oil
  • 1 lime, juiced to make 2 tbsp
  • 1 tbsp soy sauce
  • 2cm piece ginger, thinly sliced

Method:

  • To make the dressing, whizz together all the ingredients in a food processor or blender until smooth.
  • Combine all the salad ingredients, except the peanuts, in a salad bowl, pour over the dressing and mix well. Garnish with the peanuts and more coriander to serve.

Prawn, cucumber and avocado salad

With just a few ingredients, this simple salad doesn’t skimp on flavour. It can feature as an impressive side dish or the star of the show as a light main meal.

Ingredients:

  • Handful of king prawns
  • Half a cucumber
  • Bag of mixed salad leaves
  • 1 red onion
  • 1 avocado
  • 1 lime
  • 2 cloves garlic, minced
  • Handful of coriander
  • 2 tbsp olive oil
  • 1/2 tsp chilli flakes (adjust as preferred)

Method:

  • Mix the prawns with the oil, coriander, garlic, lime juice and chilli flakes. Add to a hot pan and fry for 2 minutes.
  • Dress the salad leaves in oil and vinegar. Transfer to a serving bowl.
  • Top the lettuce with the red onion, cucumber, avocado and cooked prawns.

Ways to stay healthy on holiday

Holidays are for relaxing and having fun, but the change in routine can also derail our best health and fitness efforts. With a few pointers though, you can build some healthy habits into your trip away and come back ready to pick up where you left off.

Build exercise into your day

Consider your location and opportunities for building exercise into your trip. Are you staying near the beach? Perhaps a morning swim is achievable, or some adventurous water sports with the family. Out in the countryside? Check out the best hiking routes or cycling trails. Think of ways to increase your energy expenditure throughout the day, however small.

Book a walking tour

Many towns and cities offer guided walking tours which can be a great way to get your bearings as you explore your destination’s rich heritage on foot, as well as burning off the previous night’s cocktails! You might even meet some interesting people along the way.

Eat mindfully

Savour your holiday meals and take your time. Focus on the flavours and textures of the food you’re eating, and the signals sent by your body that you may be full. Taking a 10-minute break after your first portion can be a good way of determining whether you really do need that extra helping.

Give yourself a treat night

You’re on holiday, so naturally some indulgence is expected. If you can make healthy meal choices for most of your trip, choose a night where you relax and enjoy whatever you fancy as a reward for your willpower.

Beware the breakfast buffet

With so much choice on offer, an all-you-can-eat breakfast buffet can be a tempting sight on holiday. Load up on yoghurt, fruit and muesli, or eggs to feel fuller for longer. Try to limit the time allocated for breakfast so you don’t have time to consider a second or third trip to the buffet.

Watch your alcohol intake

As well as the extra risks associated with drinking alcohol in hot climates, it’s also a sure way to add empty calories to your trip. Try to earmark certain nights where you will not drink alcohol or choose lower calorie options such as a vodka or soda-based cocktail instead of that Pina Colada.

Plan when you will exercise

Spontaneity can be one of the best things about getting away from your routine. However, it might pay off to do a little forward planning for the sake of your health. If you build dedicated exercise time into your day in advance, you’re far more likely to stick to it. While that 30-minute workout may not be achievable on holiday, maybe you can fit in 15 minutes of morning Yoga and then a 15-minute walk after lunch.

Stay hydrated

Be mindful of drinking enough water during your trip. Feeling hungry can often be a sign of dehydration, so make sure to have a bottle of water on hand – especially in extremely hot weather. Alternating alcoholic drinks with water can be a great way of keeping your body hydrated, consuming less calories and lessening the effects of a hangover.

Pack healthy snacks

Sightseeing can mean long periods of time without eating, which then leads to overindulgence later. Plan ahead by taking a few energy bars with you to make sure you never go too long without a snack.

Make the most of online workouts

If you love the energy of studio classes, there’s no need to give them up during your trip. Make sure to log onto the member portal while you’re away and explore one of the many live and recorded online workouts at the tap of a finger!

Visit the member portal