Offer of the month – refer a friend
Let the cat out of the bag and receive a discount on your next purchase...If you have a friend, colleague or family member that you think may be interested in personal training, mention FitNS to them and if they sign up to a 12-session course, you receive a 10% discount on your next booking! Simple.
St Valentines Day
Wishing everyone a happy Valentines day
It’s a great excuse to spend some quality time with your significant other, but following this Valentines day maybe you could make a pact with your partner to take up a hobby together and spend more time together throughout the year. Me and my hubby recently took up climbing... It’s great fun and there are climbing wall centres all over London. It’s also a really great total body workout and is fabulous for your core muscles – I definitely felt it in my arms and tummy after the first couple of sessions!
Working out together also gives you extra motivation and adds an element of (healthy) competition... Plot out a run together, stopping at open spaces to challenge each other on the way round with various body weight exercises – tricep dips, bodyweight rows, push ups are examples of workouts that can be done with equipment you can find outdoors. See who can hold a plank position for longest at the end!
Tips and tricks
Go shopping!
Ok, this might be one for the ladies, but guys you should treat yourself once in a while too. A new workout kit is the perfect way to motivate yourself to get that workout done. Donning your new togs, you’ll feel all nice and confident to perhaps try out a new gym class or to give you an extra boost to add a couple of km onto the end of your usual weekend run. Whatever your aim, a bit of shopping and lovely new clothes will help get the necessary endorphins flowing.
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Recipe of the month
Struggling to keep your sweet tooth in check? I recently ‘invented’ a healthier version of a chocolate orange which really helps kurb those cravings. You can use other fruits according to your taste – try strawberries for a romantic valentines treat.
Ingredients:
150g of best quality organic dark chocolate
1 orange or 2-3 satsumas
Directions:
Peel the orange(s) and remove as much of the white pith as you can
Separate the orange into individual segments
In a double boiler, melt the chocolate until runny (don’t let it burn as it will go strange and lumpy)
Pop the orange segments into the runny chocolate 2 or 3 at a time and ensure they are coated
Remove the coated orange segments to cool on a sheet of baking parchment
Refrigerate and after 30 minutes they’ll be ready for you to pop a piece or 2 when you need a chocolate hit, they keep for up to a week in an airtight container. Just don’t overindulge, they are still covered in chocolate, after all!
Exercise of the month – V Sit and Twist
Challenge your core muscles – twisting is an important component of core workouts. Your back and abs must be strong in every direction, including forwards and backwards, side-to-side, and twisting to both sides.
- Sit on the floor with your knees bent and your heels on the floor
- Clasp your hands together, extending your arms out in front of you, and recline back so that your body is angled about 45 degrees
- Keeping your lower body still and your abs contracted, twist your body to each side
Advance the move by leaning back, holding a medicine ball in your hands, or by keeping your heels slightly off the ground.
To give your feedback on this newsletter, or suggestions on what you might like to see in future issues, please email nikki@fitns.co.uk.
View this and previous newsletters at http://fitns.blogspot.com/
Wishing you a happy and healthy month of February.
Nikki
Nikki Payne
FitNS Bootcamps and Personal Training
07977 261165 | www.fitns.co.uk
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