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September Newsletter - New Class - Farewell Tony - Kit Tips

NEW Class


Introducing ULTRA-FIT 

Starting Monday 10th September @ 19:00 (this class will be replacing TLA's Boxercise)

Ultra-Fit involves lots of different types of exercises, starting with cardio-vascular and moving on to muscular endurance. It is good for metabolic conditioning and taking the body through a transition of these disciplines.

“It’s all about getting everyone involved in different disciplines of exercise, doing something a little bit more exciting, people coming together, learning more about exercise and truly learning what the body is capable of!"

We are super excited to launch this class. Classes will be led by Jim Thorne and Tom Alden, both former Royal Marines that have previously competed in Ultra-Fit. Classes will not exceed one hour and programmes will always vary in length and focus on different types of exercises. These classes will be suitable for all abilities - come with an open mind and a willingness to have fun and really engage in Ultra-Fit!

 

Three Autumn Kit Tips


1. Check out your Autumn/Winter wardrobe
Is all last years kit still OK, or does it need one or two additions? If you are new to running and want to keep running through the Autumn and Winter months, as it gets cooler in the mornings and evenings, you will need to put on an extra layer/base layer.

2. Remember the accessories
On colder mornings those first few minutes when you get out of the door, are when you will feel the chill. Lightweight hat and gloves will help you cope with this. 

3. Are you visible out on the run?
With the shortening days, just make sure you are safe, particularly out running. There are many hi-vis tops and jackets in our clothing ranges and reflective accessories and head torches to help you see and be seen.
 
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No need to think that Autumn is a time to ease back on your running, whatever your standard and whatever your goals. Many runners find autumn the most exhilarating time of the year to run, whether you are just trying to keep up a gentle 3-4 day a week class/run routine, or starting to lay the foundations for a spring event. Enjoy yourselves this autumn.


Nutrition bullet from Helen:


Are you getting the most out of your training session?

Be it a bootcamp, studio class or PT, no session at TLA Fitness is ever easy. You put yourself through the pain and then what? To get the most out of training sessions it is essential to eat afterwards, and as soon as possible after. 

When exercising, muscles rip and to reduce the risk of injury they need to be repaired. Additionally, most of us want to build muscle and get stronger. Both muscle repair and strengthening is dependant on protein. If exercising for general fitness, then eating 20g of protein after training is enough. For greater muscle hypertrophy and those more interested in bodybuilding or athletes in a strengthening phase of training, the recommendation increases to 50g. But for the masses 20g is ample. So what is 20g of protein?


1 pint milk
200g 0% Greek yogurt
65g chicken
100g salmon
110g white fish or prawns
3 eggs
170g tofu
1 tin beans

Eating is the easy bit! And here is a delicious recovery snack that makes the most of the abundance of free blackberries available at the moment.

Instant frozen recovery yogurt

200g 0% Greek yogurt
200g blackberries, frozen (or any frozen berries, also works well with frozen mango)
2 tsp honey

Simply blend and enjoy.


 

Farewell Tony


Tony has been an exceptionally strong member of the TLA Fitness team since July 2013.

Tony was a bit of a silent assassin; cool, laid back, but should your form go off, he was on top of it and it was only at the end of the class you realised how hard you had worked with his 'just one more rep in the next round' or his favourite surprise finisher of a 5 minute burpee test.

But what Tony will be remembered for is his 'little bursts of speed'! 


 
DON'T FORGET TLA BBQ 9TH SEPTEMBER 13:30

Tickets on sale now.

PLEASE DO EMAIL This email address is being protected from spambots. You need JavaScript enabled to view it.

ALL are very welcome, friends and family, please ensure dogs are on leads. Thank you

Limited tickets and we will work on a first come first served basis.

Really looking forward to having you all there
 
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