MEMBERS’
NEWSLETTER
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Worcester
Whitehouse Hotel
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T: 01905 24308
W: www.worcesterwhitehouse.co.uk
E: [email protected]
June 2016
Welcome
to the June 2016 Life@Whitehouse Newsletter
Member of the month
WE WOULD LIKE TO CONGRATULATE OUR
LATEST MEMBER OF THE MONTH
Congratulations to Joanna Marek who has been chosen as Member of the
Month for May. Joanna has recently been training for a 100 mile walk that she
completed in an impressive 7 days. Prior to her event she had personal training
sessions with Andy to assist her to prepare and after her event she has been
receiving massage therapy treatment from Rob to help her aching muscles
recover. Joanna did this all for a great cause, raising money for Cancer Research
and collected a fantastic £982.58. Well done Joanna on a fabulous achievement.
Membership Offer
Upgrade to an annual
membership and get
3 months FREE!
Refer a Friend Offer
If you bring a friend to the gym and they join, you are entitled to a free month
through our ‘Refer a Friend’ offer. See the banner in the Leisure Club for more
details, terms and conditions. Now if you refer a friend you have a chance to
win an Apple Watch!
Alex’s Motivational Quote
Your mind is a powerful thing, when you fill it with
positive thoughts, your life will start to change!!
Aquatots & Puddleducks Swim Classes:
Monday: 1pm–3pm | Saturday: 12.30pm–2.30pm
Fundraising
Charity Cake Mornings are no longer being held for Macmillan Cancer Support;
we are now raising money for ‘Make a Wish’ and ‘Wish upon a Star’. The next is
Friday 24th June 2016; home baked cakes are most welcome.Thank you for
your continued support, so far we have raised £366 this year and £45 in our
coffee morning in April.
Car Park Procedure
Members benefit from 3 hours complimentary car parking when using the leisure
club facilities so please be aware that you DO need to collect a car park token from
main reception to exit the car park. Charges apply if you use the car park when not
using the club or if you exceed 3 hours.
Feedback
Are you happy with leisure or is there something that you would like to change?
As a member of Life@Whitehouse your opinion matters…
Speak to a member of staff for more details.
Gym News:
Legs, Bums and Tums
On Mondays at 6.30pm we hold Legs Bums and Tums classes!! Updates will
be in Leisure Reception so look out for where the class will be held! Make sure
you have your name down for a class as these are proving to be very popular.
AquaFit
Also our AquaFit classes are held on Wednesday mornings at 9.30am and a
Thursday evenings at 6.30pm! Please note the pool is usually full at these times
so access is restricted. If non-members wish to attend the above classes they
can pay £5 on the day, please note though we only have 12–15 spaces available!!
First come first served.
Hotel Events:
Coming soon we have…
Father’s day: Sunday 19th June… Dads eat FREE with every 2 full paying
guests and just to treat them they also receive a free gift.
Medical Horror Murder Mystery: Friday 29th July…. Join us for a night
of medical horror at the famous Whitehouse Murder Mystery night!
Muscle of the Month
Muscle of the Month: Lower Back
Health Tip of the Month… Abs or Core?!
Your ‘core’ muscles most often act as a stabilizer for the entire body and for the
transfer of force, rather than a prime mover. Yet consistently people focus on
training their core as a prime mover and in isolation. This would be doing crunches
or back extensions instead of functional movements like deadlifts, squats and
pushups, among many other functional closed chain exercises. By training that
way, not only are you missing out on a major function of the core, but also better
strength gains, more efficient movement, and longevity of health.
There are five different components of core stability; strength, endurance,
flexibility, motor control, and function. You simply don’t target all these essential
components by just doing the same regular abs isolation routine on the gym matts
at the end of your workout. If that sounds familiar, you need to shake up your
routine -
Exercise: Dorsal raise
By strengthening the main muscles that run along the lower part of the spine,
the erector spinae, this exercise it can help improve posture and also prevent
lower back pain.
Lie on your front on a mat with your arms outstretched in front of you and legs
straight. Take care not to tense the muscles in your neck. Raise your left arm
and your right leg, keeping them both straight. Hold for 1second, then slowly
lower them. Repeat raising the opposite arm and leg.
Exercise: Back extension
This is more demanding than the dorsal raise because here you are using the
muscles to control the movement rather than holding them in a static position.
Increase the difficulty of this exercise by moving the hands further away from the
body – straight out above your head, for example.
Lie on your front on a mat. Bend your arms and bring your hand up to your chin
Raise your head and upper torso off the mat, taking care not to tense your neck
Hold for 1 second, then return to the start position, keeping the movement slow
and controlled. Breathe out as you lift and in as you lower yourself down.
Lower Back Mobility: Spine rotation
Lie on your back, arms outstretched at shoulder level. Bend both legs at about 90°
and slowly drop your knees to the left until the left knee is touching the floor. Keep
your shoulder blades flat on the floor. Don’t force the stretch. Hold for 10 seconds.
Lower Back Mobility: Cat Stretch
Go down on your hands and knees, keeping your back straight. Push your spine
upwards to create a curve in the middle of your back. Hold for 5 seconds, then
release the stretch and return to the starting position.
For advice on any of the exercises mentioned in this article please ask one
of the Team.
Andy’s Exercise workout: Max-Glutes
Complete the following for 1 minute each and then repeat to Max out those glutes!!
Squats | Reverse Lunges | Glute bridge | Jump squats | Jumping lunges
Hip Extensions
Tom’s SuperSHAKE!:
Mood boosting breakfast blast!
If you don’t make time to eat breakfast in the morning then throw these into a
blender and drink on the go!
1/2 Cup Oats
5 Walnuts 1 Banana
1/4 Cup Blueberries
1 1/2 Cups Unsweetened Almond Milk
It is important to first achieve core stability to protect the spine and surrounding
musculature from injury in static and then dynamic movements. Then start to
target the effective and efficient transfer of force during dynamic movements while
maintaining core stability. This can include higher intensity running, performing
compound lifts (i.e. using multiple muscle groups e.g. squats, not just isolations e.g.
abs crunches). Research has shown that athletes with higher core stability have
a lower risk of injury – and this can just as easily apply to avoiding injury through
everyday household chores such as lifting heavy objects while twisting etc.
Food
If you are struggling to find a healthy meal you
can enjoy, try this…
Rob’s recipe:
Roast chicken with sweet potato gremolata salad
Roast a whole chicken for this low-calorie lunch or dinner and save the leftovers for
later - swap the chicken with hard-boiled eggs for a vegetarian version.
Ingredients:
1 lemon
1 1/2 kg whole chicken (free-range or organic),
fat from inside the neck cavity removed
3 tbsp finely chopped parsley leaves (reserve the stalks)
2 sweet potatoes (175g/6oz each)
2 red onions, cut into wedges
1 tsp fennel seeds
7 whole garlic cloves
2 tsp extra virgin rapeseed oil
125g bag baby spinach, washed
4 heaped tbsp pomegranate seeds
Method:
1. Heat oven to 200C/180C fan/gas 6. Grate the zest and squeeze the juice from the
lemon into 2 bowls, then push the wedges inside the cavity of the chicken with the
parsley stalks. Put the chicken in a roasting tin and roast for 30 mins.
2. Meanwhile, scrub the sweet potatoes (no need to peel) and cut into chunks. Put
in another roasting tin with the onions, fennel, and 6 whole garlic cloves, then toss
with the oil. When the chicken has had its 30 mins, put the potatoes in the oven and
roast for 30-40 mins more.
3. Meanwhile, finely chop the remaining garlic clove for the gremolata, then mix
with the lemon zest and parsley. Mix the lemon juice, oil and some black pepper
in a bowl.
4. Remove the chicken and potatoes from the oven. Cover the chicken and leave
to rest. Stir half the gremolata mix into the lemon juice and oil. Stir the spinach
through the potato mix and return to the oven for 2 mins to wilt. Tip into the lemon
dressing and toss well. Carve a chunk of breast meat from the chicken (you need
about 140g), remove the skin, then cut into pieces. Toss into the salad with the
pomegranate seeds, then serve scattered with the remaining gremolata.
As always, if you have any suggestions for the club in general or the content of the newsletter, please just let us know.
Many thanks, The Life@Whitehouse Team.