New Opening Times

Due to popular demand from January 2017, we now open from 6am every Monday- Friday

Get your workout done before work, the school run or for all you early risers just come along.

Use our facilities with showers, hairdryers and straighteners supplied in our changing rooms to get you ready and sorted for the rest of your day.

Opening times are:

6am-9pm Monday – Friday

9am-3pm Saturdays

9am-2pm Sundays

 

Want tight toned skin? Increase your collagen production, here’s how…

It is not about the amount of cream you apply to your body but what you are putting into your body that truly helps!

Collagen is a type of protein, and works with keratin to provide the skin with strength, smoothness, elasticity and resilience. It is produced by the skin and other parts of the body.

 When you are young, your collagen production is naturally higher. It is referred to, as the cement which holds everything together. As you age collagen production declines and weakening of the skin occurs, this is when the skin wrinkles and starts the sag.

 

  1. Dark green vegetables are also excellent examples of food containing collagen producing agents.  Add dark green leafy veggies such as spinach, cabbage and kale to your diet every day.  They are packed with an antioxidant called   You need 10 mg to get results – which equates to about 4oz of spinach or 2oz of kale.  Recent French research suggests this will boost skin hydration and elasticity, fighting wrinkles. Rich in Vitamin C, regular consumption of kale, spinach, collards, and asparagus help to strengthen the body’s ability to manufacture collagen and to utilize the protein effectively.
  1.  Beans help your body produce a vital anti-ageing substance called hyaluronic acid.  Aim for at least two tablespoons of beans each day – broad or butter beans make a great substitute for mashed potatoes.
  • 3.  Red fruits and vegetables also are excellent sources to up the collagen content of foods in the diet.  The presence of lycopenesl in these types of foods helps to act as antioxidants, which in turn increases collagen production. Try adding red peppers, beets, and fresh or stewed tomatoes to the diet. Also include sweet potatoes, carrots and more.  It is believed that antioxidants in red, yellow and orange foods build up under the skin creating extra UV protection.
  • 4. Vitamin C rich fruits and vegetables are natural sources of collagen production.  You should try to include citrus fruits like oranges, lemons and strawberries into your daily diet.
  • 5. Prunes – One of the biggest causes of skin ageing is attack by substances called free radicals, that break down healthy skin tissues.  Antioxidants help neutralise these free radicals before they can do any damage – and prunes are the fruit containing the absolute highest level of antioxidants. Blueberries are a close second. Eat five to six prunes, or a small basket of blueberries, daily to get a great health boost.
  • 6. Omega Acids also help to create an ideal environment for collagen production. Fish such as salmon and tuna are excellent sources of omega fatty acids.  Nuts such as cashews, pecans, almonds and Brazil nuts contain healthy amounts as well.
  • 7. Flaxseed is a major source of the healthy fat omega-3. Skin cells are surrounded by a fatty layer made from this and other fats so, the higher your omega-3 intake the stronger that layer is, and the plumper your skin cells are – which helps disguise lines and wrinkles.  Mix it into smoothies or add it to balsamic vinegar and use it as a salad dressing, but try to have a tablespoon each day.
  • 8. Foods that are rich in sulphur content are also important to collagen production. Among these are green and black olives, fresh cucumbers, and fresh stalks of celery. Working in conjunction with the sculpture, vegetables that are rich in Vitamin A also aid in keeping collagen levels high. Try adding raw carrots, fresh cantaloupe and baked sweet potatoes to the diet for an extra boost.
  • 9. Turkey contains a vital skin-friendly protein called carnosine that slows down a process in the skin called cross-linking. When this happens, fibers grow into the collagen of the skin making it stiff and inelastic. This then stops it snapping back when you do things like smile, laugh or frown – and this is what causes smile lines or crow’s feet.  Eat turkey two to three times a week.
  • 10. Manuka Honey is a special honey from New Zealand with unique healing properties. It has been used in skin care for centuries by the Maori people of New Zealand and it’s easy to understand why. When used topically, Active Manuka Honey can restore and rejuvenate your skin. It supports the skin cell renewal process and assists in the formation of stronger collagen protein. As an added benefit, active manuka honey is rich in antioxidants and helps to reduce blemishes.

11. Avocado Oil  If you want to know how to naturally produce collagen, you need to use face masks or creams that contain avocado oil. Avocado oil is deeply hydrating and highly compatible with the natural oils in your skin. Avocado oil is high in plant steroids, which help to reduce blemishes and age spots. It also helps to regenerate and rejuvenate skin damaged by free radicals. Avocado oil is important because it is scientifically proven to stimulate collagen production and it increases the proportion of soluble collagen in the dermis of your skin. And don’t forget to include fresh avocado’s into your diet to get the full benefit.

One of the key points to keep in mind is that it is possible to provide everything your body needs to produce collagen by eating a balanced diet. By including some of the foods mentioned here, you will soon begin to see a difference in the quality of your skin tone, as well as have an improved sense of overall health. So toss those “collagen” creams out and start shopping for foods that will actually help you re-grow the collagen you have lost!

referenced from Health Central

Kale, Sweet potato and feta frittata

Ingredients-

1 tbsp olive oil

200g sweet potato, peeled and cut into 1cm chunks

1 red onion sliced

60g kale

70g feta

6 large eggs

Salt and pepper

Basil to garnish

Directions-

  1. Heat the oil in a heavy pan and sauté the sweet potato for 5-7 minutes until it starts to soften. Add the red onion and cook for 5 minutes.
  2. Remove the woody stalks from the kale. Finely slice the leaves and add to the pan and heat for 2 minutes.
  3. Spread the mix in an oven dish lined with greaseproof paper, crumble the feta and scatter it over.
  4. Whisk the eggs and season, pour and gently fold through the vegetables until combined.
  5. Bake in a preheated oven at 200 for 20-25 minutes, until golden and the eggs are set.
  6. Remove from the oven and leave to cool before slicing.

 

Salmon breakfast muffins

Ingredients

2 eggs

30g smoked salmon

½ tsp chives, chopped

6 cherry tomatoes

½ tsp oregano

Handful watercress

Directions-

  1. Crack the eggs into a bowl and lightly whisk, add in the salmon and chives and season with salt and pepper.
  2. Season the tomatoes with salt, pepper and oregano, then roast at 180 degrees for 20 minutes.
  3. Pour the egg mix into greased muffin tins.
  4. Bake at 180 for 10 minutes, or until the muffins look set.
  5. Serve the hot muffins and roasted tomatoes with a handful of watercress.

 

Can also be kept in a Tupperware box in the fridge and served cold for a handy quick lunch.

 

Chicken Omelette-

Perfect any time of the day!

Ingredients –

45g diced chicken breast (optional)

3 eggs

½ spring onion chopped

1tsp chives, chopped

5 asparagus spears

Handful of watercress

Handful of spinach

Directions –

  1. Cook the diced chicken breast in a little coconut oil and set aside.
  2. Crack the eggs into a bowl and whisk lightly, add the spring onion, spinach and chives then season with salt and pepper.
  3. Pour mixture into a hot pan, adding the cooked chicken and heat for 3-5 minutes.
  4. Steam the asparagus over boiling water for 5 minutes.
  5. Serve the omelette piping hot, with the steamed asparagus and watercress salad.

Can also be kept in a Tupperware box in the fridge and served cold for a handy quick lunch.

Christmas Breakfast/ Desert- Apple delight

Ingredients

2 medium brambly apples

85g medjool dates

85g raisins

2 tablespoons coconut/muscovado sugar

1 tsp mixed spice

1 small orange zest and juice

0% Greek yogurt to serve / frozen yogurt

Directions

Half each apple and dig out center with a desert spoon, creating a whole

Mix together all of the other ingredients apart from the orange juice and place into the center of the apple.

Fit them into microwavable dish and pour orange juice on top.

Cover and cook in microwave for 5-7 minutes.

Cool for a few minutes before serving with  yogurt.

Christmas Sides – cheeseboard sticks

Ingredients

  • 6 grape, a mix of red and green/ 1 pear diced / 1/4 watermelon diced
  • 75g soft goat’s cheese
  • 50g blue cheese
  • 75g cheddar
  • (Swap any of these cheeses for your preferred ones)

75g membrillo (quince paste)

  1. Slice the grapes in half, or cut your pear/watermelon into squares then cut the cheeses and quince paste into 12 pieces.

  1. Thread the fruit onto a mini skewer, followed by a piece of each of the cheeses and a piece of quince paste. Repeat, then arrange the sticks on a serving platter.

Perfect for the after dinner treat or tea time snack

 

Christmas sides – Brussels sprouts 2 ways

  1. Mashed parsnips with Brussels sprouts

Ingredients

1½ kg parsnips

500g Brussels sprouts

25g butter

200ml milk

1 bunch spring onions

Directions

Chop the parsnips into large chunks. Boil for 15 minutes or until really soft, then use a slotted spoon to drain into a colander. Blanch the sprouts in the same pan.

In a bowl, mash the parsnips with the butter and milk, then stir through the sprouts and spring onions. Serve with a knob more butter. Can be chilled for up to a day, or frozen. Simply defrost, then cover and reheat in a microwave, stirring often, until piping hot.

2).  Brussels sprout starter

Ingredients

  • 4 tbsp butter
  • 1 Granny Smith apple, cored, peeled and cubed
  • 4 slices of black pudding (optional)
  • 2 tsp wholegrain mustard
  • 1 tsp honey
  • 1 ½ tbsp balsamic vinegar
  • Extra virgin olive oil, for deep-frying
  • 200g Brussels sprouts
  • Handful watercress

 Directions

  1. Heat the butter in a small frying pan over a medium heat. Once foaming, add the apple. Fry for 2 minutes until beginning to caramelize, then remove with a slotted spoon onto a plate. Add the black pudding to the butter and cook for a further 2 minutes, turning halfway until crispy. Remove with a slotted spoon and set aside with the apple.

  1. Whisk the mustard, honey and vinegar into the butter and cook for 30 seconds. Taste for seasoning and set aside on a very low heat to keep warm

  1. Heat the oil in a large, heavy-bottomed saucepan until it reads 190C on a thermometer, or a piece of bread browns in it within 15 seconds. Carefully drop in the sprouts and cook for 3 mins until deep golden brown. Drain on kitchen paper, then scatter with flaky sea salt. Divide the sprouts between two plates, along with the watercress, apple and black pudding, then drizzle over the warm dressing.

New Timetable From November 28th 2016

 

We have listened to your feedback and added more classes to the timetable, we have a huge range of Aerobic, H.I.I.T, weighted and stretch classes for you to choose from each week.

We offer GYM and BIKINI BOOTCAMP on a monthly plan – separate to our timetable for members and non members.

To book a space or find out more information on these sessions contact Jennie : 07780445415

All other classes are included in our amazing GOLD package.

We also offer SPIN, FITSTEPS, CLUBBERCISE and ZUMBA as pay as you go classes for both members and non members.

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6 Tips For Preparing A Perfect Healthy Packed Lunch

If you’re trying to eat healthy, lose weight and save money you need to be preparing your lunch box and taking it into work or out with you.

1. Think about textures

Three different types of dry food will not make for a happy lunch. Similarly, vegetables like aubergine and mushroom often have a slimy texture so put something crunchy alongside them.

2. Remember what works at what temperature

There are certain ingredients that don’t work as well cold as they would do warm; pulled meats can be tricky, but as long as they’re not too fatty can work okay. 

Eggs can be hit or miss cold as well. Too soft-boiled and it can be a little odd.

3. Embrace the power couples

Lemon and fresh herbs go with almost everything.

Try rosemary with earthy flavours like butternut, sweet potato and darker meats. Chicken and thyme are a match made in heaven and you can never go wrong with lemon and fish.

4. Add a dip

Often having a flavorful dip works nicely alongside some simple steamed vegetables so you get a contrast between the natural flavour of vegetables alone and alongside the dip.

It also adds a different texture to any simple salad. Try making your own hummus, or blending avacado for a creamier dip.

5. Take Inspiration from unlikely dishes

Creating healthy takes on classic dishes works brilliantly.

something like Mexican Nachos made with thinly sliced sweet potato instead of chips, homemade guacamole and a spicy mixed bean salad with raw red pepper strips.

Pick an old favorite and take out the fried and fatty elements.

6. Get the dressing right

Combining a chilli dressing with tuna with crème fraiche adds a mellow spice to what is normally accompanied by a simple lemon or mustard dressing.

Reducing orange zest and juice with red wine vinegar and shallots is brilliant with turkey.

You can also make a really easy pesto dressing for salmon by making or buying a simple pesto and mixing it with a splash of rapeseed oil, water, honey and lemon juice.