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Wednesday, 25 January 2017 MOBILITY AND MAINTENANCE S1. Barbell Calf and Shoulder Smash S2. Band Assisted Lats and Chest PERFORMANCE and FITNESS MET-CON Partner Workout (Share evenly) 50-40-30-20-10 Watt bike or Water Row (for Kcal) Toes 2 Bar Box Jump Burpees Skill Mill sprint 200m after each Round MIDLINE STRENGTH 20m Skill Mill Prowler 20 MB Situps 20 KB Russian Twists 3 Rounds WORDS TO LIVE BY Good, better, best. Never let it rest. 'Til your good is better and your better is best.

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Many gym-goers struggle to learn how to push themselves beyond the limit of their perceived limitations. If you’re tired, you stop, right? The problem with pushing yourself only so far is that your body will stop changing. As your body and mind grow accustomed to a particular workload, they’ll stop making progress. What sensible training has taught us, and what we think everyone can apply to their own fitness, is the idea that the body can always do more. The average Les Mills, B:Functional or HPT workout is deliberately designed to fatigue your body to the point where you don’t think you can go on. The lesson here is that when your body is totally exhausted, you must look for a different energy source. And guess what? Your body can and will do it… You just have to dig in a little deeper. So the next time you want to quit, listen to that positive voice in your head and let it push you to keep going!

Join a friend

Join a friend and be in with the chance of winning a brand new Mini Cooper! These lucky people entered and won! Click to sign up: https://goo.gl/ZqcI8R

Tuesday, 24th JANUARY MOBILITY AND MAINTENANCE Frog Stretch Pigeon Stretch PERFORMANCE and FITNESS MET-CON 2 Rounds (Time cap 35 mins) WORKOUT 50 Wallballs 8/6kg 50 Toe 2 Bar/ Lying Elbows to knees 50 Kettlebell swings 24/16kg 50 Overhead Walking Lunges 20/10kg 50 Burpees Row 800 metres Run 800 metres Don't move onto the next move until all reps have been completed.

Monday, 23rd JANUARY PERFORMANCE and FITNESS Strength, 12 minute EMOM ODD: 5 Power Cleans EVEN: 8 Front squats Build weight up on Cleans and Front squats until reps are broken up to complete. Drop weight and hold if failure occurs PERFORMANCE and FITNESS MET-CON for Time 30 Pull ups 30 Thrusters 40/25kg 180 Skips 20 Pull ups 20 Thrusters 40/25kg 140 skips 10 Pull ups 10 Thrusters 40/25kg 100 Skips

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Sunday, 22 JANUARY REST DAY

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Trainer Spotlight: Rachael Newland Level Two Trainer, Les Mills Group exercise trainer and B:Functional Coach. Yes there is plenty of reasons why we should be exercising, but if you aren't having fun while you’re doing it, you aren't going to keep it up. Fitness is usually done in our time, our valuable free time, so if you don't love it why would you keep it up. It does not matter what fitness you enjoy, but fitness is great for the mind and body. When the mind and body feel great the rest of the ducks line up in a row. You feel more positive, you have more energy, you feel proud with your achievements, you make new friends, you feel like eating healthier, you feel more confident, you feel motivated and you feel happier. We offer group and 1-2-1 training sessions, and I tailor them to suit you, if you are interested in meeting up then contact me today on the gym floor or at reception and let's have a chat.

Super Saturday

And here is just a couple more for good measure! Well done to all our Members who took part, a great effort by everyone.

Super Saturday!

What a busy morning here on Super Saturday with all our New Les Mills Releases! Classes have been full and it's great to see everyone turnout for them. A massive thank you to our instructors today, Seoc, Mel, Marion, Debs, Paul, Honor and a special mention to Bryony Ross, who is a Les Mills Master Trainer, for coming along today too! #BodyPump #RPM #BodyAttack #BodyCombat #BodyBalance #CXWORX #LesMills #FuelledbyKinetica Get tagging!

Saturday, 21th JANUARY MOBILITY AND MAINTENANCE Dynamic Stretch Series PERFORMANCE and FITNESS MET-CON (Amrap) WORKOUT Complete as many rounds and reps as possible in 10 minutes of: 60 single-unders 40kg power snatches, 15 reps (scale)

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WHAT IS BODYBALANCE? BODYBALANCE is for anyone and everyone, regardless of training background. A class that will help stretch, relax and strengthen your core, through breathing techniques and elements of pilates, yoga and tai chi. To help you unwind after a long day or a much needed stretch after a hard workout. Stretching and balance is just as important as any other aspect of training, Helping the body reset and switch off from the outside. You'll leave feeling warm, calm and above all ready for the week ahead. #STRONGERFOCUS

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We're giving one lucky person the chance to win one year's full access membership at the Bannatyne Health Club of their choice! CLICK HERE TO ENTER: https://goo.gl/CYGdLw