Exciting News!

Sound Fitness is delighted to announce some exciting news! From Monday 7th November, we are launching an additional weekly session. The session will run at Central Park, Plymouth, from 18:30 – 19:30. The Monday session will differ from the Tuesday and Thursday sessions slightly, in that Leon and the instructors will be focusing on making it a ‘lower intensity’ class. The class will still be mixed ability, as all of our classes are. However, we feel that by offering a lower intensity session once per week we will be offering more flexibility and choice for existing and new members alike. The lower intensity class may be more suitable for those completely new to fitness. Likewise, members who perhaps play sports or partake in lots of physical activity throughout the week may also prefer to attend the lower intensity class, or to mix it in with a Tuesday and/or Thursday session (both of which are focused on being a higher intensity level), along with the Saturday session which is variable in intensity. If you have any questions about the new session, please don’t hesitate to call Leon on 0844 310 4556 to discuss it with him.

As members know, our team of Instructors are experienced and skilled at getting the best out of everyone whatever their fitness levels, and regardless of which session they attend. We intend that by offering this fourth session per week we will provide an even more comprehensive, flexible programme, and in turn, even better value for money on our most popular unlimited membership package.

To tie in with this, we are also delighted to announce that Sound Fitness and Sport England are offering a special membership for 6 weeks, of one session per week on the lower intensity class, for just £12! (a saving of £27 against our 6 block places price.) This initiative is thanks to a lot of hard work to secure funding from ‘Sportivate’, which is a lottery fund aiming to increase sports and activities for young people in our local community. Terms and conditions apply, but if you are aged between 14 and 25, and you live in Plymouth, you could qualify for this special offer! Email info@sound-fitness.co.uk for more info, full details will also be going up on our website in the next week or so www.sound-fitness.co.uk.......But be quick! Places are limited to 20 and we expect this programme to be very popular!

QUICK WEIGHT LOSS TIP

I hope you are having an AWESOME weekend so far! I just wanted to drop you a line to share this little fact with you.

Did you know that often times thirst is mistaken for hunger? Yeah, it's true. Far too often people reach for calorie rich foods because they think they're hungry when really they just need a tall glass of cold water because their bodies are dehydrated.

Try this the next time you think you're hungry. Drink a glass of water, see if you feel satisfied and then decided if you need to reach for some food. A wicked tip I share with all my clients is drink 500ml of water before any major meal to avoid overeating! It is a sneaky but effective "get lean" tip! Feel free to share this fact with everyone you know.

You're the best!
Committed to your success,
Leon

SALAD OF MARINATED CHARRED SQUID WITH CANELLINI BEANS, ROCKET & CHILLI

Salad of Marinated Charred Squid with Cannellini Beans, Rocket, and Chilli

Try this delicious recipe from Jamie Oliver for a healthy summer supper packed with protein!

2lb 3oz (1 kg) squid, trimmed and gutted
Salt and freshly ground black pepper
1 x 400g tin of cannellini beans, or use 17g dried ones, soaked and cooked until tender
1 to 2 fresh red chillis, sliced
2 good handfuls rocket
2 to 3 tablespoons lemon juice
4 tbsp olive oil
Extra-virgin olive oil

Try to get your fishmonger to skin and gut the squid for you. Score the squid lightly in a casual criss-cross fashion. Set it aside while you get a griddle pan very, very hot. You can also use a wok or the BBQ.















Season the squid lightly with salt and pepper just before cooking, then add it to the pan. After a minute, it should be nicely charred, so turn it over and cook for a further minute. Remove the squid from the pan and set aside.

Heat up the cannellini beans and sprinkle them into a bowl. Add the sliced chillis to the bowl with the rocket, lemon juice, and olive oil, and season. Cut the squid at irregular angles and toss it in with the rest of the ingredients. A good drizzle of extra-virgin olive oil over the top will finish it off nicely.

Serves 4 to 6
Prep Time: 5 minutes
Cook Time: 5 minutes
Difficulty: Easy

DAILY DESK WORKOUT!

These office exercises are a great way to get a little bit of exercise in during the working day - without even having to move from your desk! The exercises incorporate stretching and strengthening your body. They will not only help your overall fitness, but should help to improve posture, reduce back problems from prolonged sitting, and give you more energy at work.

Of course, this workout should not take the place of traditional strength training, (such as Sound Fitness Team Training) but offers you a way to keep your blood moving if you can't get away from your desk. Each day, however, you should aim to get outside for a break in the fresh air, and 10 minutes of excercise, such as a brisk walk can easily be incorporated in to this.

Precautions

See your doctor before trying this workout if you have any injuries, illnesses or other conditions. Make sure the chair you use is stable. If your chair has wheels, please push it against a wall to make sure it won't roll, or lock the wheels if possible. Where possible try to avoid using a wheeled chair at all. Please check your employer's health and safety policy.

Equipment Needed

A chair and a water bottle or light-medium dumbbell.

Stretches for Your Wrists and Arms

Wrist Stretch: Extend arm in front, palm up and grab the fingers with other hand. Gently pull the fingers towards you to stretch the forearm, holding for 20-30 seconds. Repeat on the other side.



Wrist & Forearm: Press hands together in front of chest, elbows bent and parallel to the floor. Gently bend wrists to the right and left for 10 reps.

Lower Back Stretch: Sit tall and place the left arm behind left hip. Gently twist to the left, using the right hand to deepen the stretch, holding for 20-30 seconds. Repeat on the other side.

Lower Body Exercises

Hip Flexion: Sit tall with the abs in and lift the left foot off the floor a few inches, knee bent. Hold for 2 seconds, lower and repeat for 16 reps. Repeat on the other side.

Leg Extension: Sit tall with the abs in and extend the left leg until it's level with hip, squeezing the quadriceps. Hold for 2 seconds, lower and repeat for 16 reps. Repeat on the other side.

Inner Thigh: Place towel, firm water bottle or an empty coffee cup between the knees as you sit up tall with the abs in. Squeeze the bottle or cup, release halfway and squeeze again, completing 16 reps of slow pulses.

Chair Exercises

Chair Squat: From sitting, lift up until your hips are just hovering over the chair, arms out for balance. Hold for 2-3 seconds, stand all the way up and repeat for 16 reps.

Dips (a Sound Fitness Team Training favourite!): Make sure chair is stable and place hands next to hips. Move hips in front of chair and bend the elbows, lowering the body until the elbows are at 90 degrees. Push back up and repeat for 16 reps.

















One-Leg Squat: Make sure the chair is stable and take one foot slightly in front of the other. Use the hands for leverage as you push up into a one-legged squat, hovering just over the chair and keeping the other leg on the floor for balance. Lower and repeat, only coming a few inches off the chair for 12 reps. Repeat on the other side.



















Upper Body Exercises

Front Raise to Triceps Press: Sit tall with the abs in and hold a full water bottle in the left hand. Lift the bottle up to shoulder level, pause, and then continue lifting all the way up over the head. When the arm is next to the ear, bend the elbow, taking the water bottle behind you and contracting the triceps. Straighten the arm and lower down, repeating for 12 reps on each arm.

Bicep Curl: Hold water bottle in right hand and, with abs in and spine straight, curl bottle towards shoulder for 16 reps. Repeat other side.

Ab Exercises

Side Bends: Hold a water bottle with both hands and stretch it up over the head, arms straight. Gentley bend towards the left as far as you can, contracting the abs. Come back to center and repeat to the right. Complete 10 reps (bending to the right and left is one rep).

















Ab Twists: Hold the water bottle at chest level and, keeping the knees and hips forward, gently twist to the left as far as you comfortably can, feeling the abs contract. Twist back to center and move to the left for a total of 10 reps. Don't force it or you may end up with a back injury.

HONOUR WALKS

I’ve just found out about a new fun way to raise money for The Royal British Legion and wanted to share with you all. Honour Walks are a great way to raise funds for former and current Service people and all money raised goes towards their Battle Back Centre and Personnel Recovery Centres. Anyone and everyone can take part, it involves little effort to organise and you can walk around your local part or even up a mountain!

Many of our troops serving in Afghanistan are very young and the injuries and mental trauma that some suffer can last the rest of their lives. They and their families need a lifetime of care and support and money raise will enable The Legion to provide everything they need for the rest of their lives.

Sound Fitness would like to organise a walk so if you would be interested in taking part, please let us know via our facebook page. For more information visit RBL’s website. http://www.britishlegion.org.uk/support-us/fundraising-events/honour-walks

Let’s get walking!

Leon :-)

WELCOMING NEW MEMBERS TO THE SOUND FITNESS CREW!

Hi All

Just a quick update on the Sound Fitness Team:

Hopefully by now you have all met Kyle, our new Instructor at Central Park. Kyle has a wealth of experience and numerous qualifications in health and fitness and has worked as a Personal Trainer for the past couple of years. Prior to this, Kyle was in the Army, and like me, his miltary background helps him to keep the class in check! I am sure you will all join me in welcoming Kyle to the team, you'll be seeing a lot more of him over the next few weeks as he will be holding the fort while Hanni & I are away in New Zealand.


In addition, we are delighted to welcome Emma Phillips to the admin team. Emma has worked in numerous administrative and managerial roles through her career, and her exceptional organisation skills will be a huge asset to the team. Emma will be dealing with the day to day running of the admin, in the role of Office Manager. Working alongside Hanni, part of her role is to ensure that our customer service is always tip-top! Many of you will have already met Emma, as she is an avid Team Training member herself!




Lastly Samantha Gill will be joining us from April as Membership & Accounts Manager. Sam is a qualified accountant, again with a wealth of experience, and will be keeping on top of memberships and all the Company accounts. (That means I now have someone other than my wife to answer to, when submitting my expense claims!)


Unless you have been under a rock for the past couple of months, you should know that my family & I are off to New Zealand next week for my sister-in-law's wedding. Please work with Kyle, Emma and Sam in our absence, and we'll see you all when we get back in April.....

See you on the park!
Leon

PHOTOGRAPHERS & MODELS WANTED!

Hi All,

We are looking for an amateur photographer/videographer to come along to a Saturday session and capture Team Training on camera for our website, facebook page, blog & You Tube page. If you know of anyone who you think would be interested in gaining some experience and doing this in exchange for free sessions, let Hanni know! (She's especially keen on someone who can use 'Photoshop' for some reason....whatever that is!)
;-)



We would also like volunteers to 'model' in a more organised shoot with Leon for the same purpose. Female and male models required of all ages, shapes and sizes. Ideally some of you - our existing members - will volunteer to take part in this!

Look forward to hearing from you!

Leon

SOUND FITNESS TEAM TRAINING REFERRAL SCHEME

If you love team training, don’t keep it to yourself!

Refer your friends and they get their first session free. As a thanks to you, for every 5 friends you refer who then go on to sign up for Monthly Membership, Sound Fitness will give you a WHOLE MONTH FREE!*

If you can get them along to the free session, the hard work is done, as 98% of people who come along to a free session love it so much they go on to sign up for monthly membership!

Tips for referral success:

Use facebook: Tag Sound Fitness in your status updates, and mention Team Training...people are curious, and if they see that you are loving it through your status updates, they’ll want a taste of the pie too! Get your friends to follow Sound Fitness on facebook.

Put posters up around your workplace: We can provide you with a basic poster which can be printed on A4 or A3 paper and put on a work notice board. The poster provides you with space to write your name and contact details so you can ensure people are naming you as their referrer!

Talk about Sound Fitness Team Training with everyone you meet!: By now, your immediate friends and family will know about Team Training, but that doesn’t stop you talking to new people about it! The playground is the perfect platform, network with Mums and Dads that you don’t know and get them interested! The office is also a great place to boost your referrals.

If you need any tools to make your referrals more successful, let us know. We can provide business cards, posters and leaflets.

See you on the park! Leon

*Terms and conditions apply, please contact info@sound-fitness.co.uk for more details

SOUND FITNESS ASSESSMENT

Hi All

Our first Sound Fitness Assessment will be held at Team Training, Central Park, Plymouth tomorrow morning at 09:00.

The purpose of the Assessment is to monitor your progress over the months. The reason we do this is twofold: It's great for you, as you will see improvements month on month, which will keep you motivated, but is also really important for us, to ensure that you are getting the most out of Team Training.

If you don't normally attend the Saturday session, you should try and make this week. As I say, it's an important part of assessing what Team Training is doing for you, from both your perspective and ours! If you miss the session, one to one assessments can be provided at additional cost to your membership. Email leon@sound-fitness.co.uk for more info.

Fitness Assessments will be held every 3rd Saturday in the month, at Central Park, Pymouth at 09:00. Get there 5 minutes early so we can pair you up and issue your log books etc.

See you on the park!
Leon

Banish a Negative Mood

My beautiful wife ‘inspired’ me to write this article. She’s been feeling very down in the dumps recently, so it lead me to look into ways of helping her to combat her stress and banishing that negative mood........

You wake up to the sound of an annoying alarm, you’re dead tired, and you just plain feel out of sorts. Ugh! How do you go out into the world—or even get out of bed!—when you are feeling so blah? Here are some mindful strategies that can help you shake off the blues.

Use Mind-Body Methods

What can you do if you wake up on the wrong side of the bed? Try these strategies. You may think they sound bonkers, but they really can work. (Hanni.....trust me!)

Use Body Scanning. “When you wake up, get in the habit of scanning your body,” advocates Linda Moseley of the Coaching Gym in Hurley. “See if there is tension in your body. Feeling ‘out of sorts’ is negative energy held in the body. Recognise tension as negative energy, and start to know exactly the intensity of this by scoring it on a scale of 1–10 (with 1 being very low negative energy and 10 being major reactive negative energy). Then, do the following: Remember a time when you were at your best (on a positive energy scale of 1–10, choose a time when you would give a high score of at least an 8), and visualize it, making the pictures intense in color and the feeling warm and peaceful. Notice your breathing, and start to inhale on six counts and exhale on six. Do this for the time that it takes you to get out of the bathroom and dressed. Smile and look up with your eyes to the ceiling, and keep them there with the smile for at least 30 seconds.”

Meditate. Mary E. Miriani, an ACSM health/fitness instructor in the US, uses meditation to shift her mood. “I draw my attention to my breath, taking in positive energy with each inhalation and releasing negative energy with each exhalation,” she says. “Sometimes, doing this for 5 minutes is all it takes. If not, I picture a drawer, a cupboard and a window in my mind. I imagine putting small issues in the drawer, larger issues in the cupboard and things that are out of my control out the window, closing each in turn as I leave my problems to be dealt with either at a more appropriate time or by my higher power (those things I have no control over). I envision light pouring into the top of my head and down through my body, filling me with light that I will radiate out to the people I meet that day.”

Pay Attention to Nutrition

This is Hanni’s biggest downfall.....If you ignore your daily nutrition needs, you may find yourself in a bad mood more often than you want. On my wrong-side-of-the-bed days, I am particularly careful about my food selection. It is vital that we eat a great breakfast EVERY day! I need the time every morning to sit down and eat a balanced breakfast of carbohydrate, protein and some fat and reflect on the upcoming day. I rarely miss this routine, but on the odd occasion that I do, I struggle to get myself going, which is frustrating and further exacerbates that morning mood!

Get Active

People who exercise on work days are more productive, happier and suffer less stress than on non-gym days. University of Bristol researchers found that employees who enjoyed a workout before going to work - or exercised during lunchbreaks - were better equipped to handle whatever the day threw at them. It also found that people's general mood improved on days of exercise but they became less calm on non-exercise days.

The research, published in the International Journal of Workplace Health Management, is the first of its kind to prove that exercise during work hours has mental, as well as physical benefits. Jo Coulson, Research Associate in the University's Department of Exercise, Nutrition and Health Sciences, said: 'Our statistical results were very important. “On exercise days, people's mood significantly improved after exercising. Mood stayed about the same on days they didn't, with the exception of people's sense of calm which deteriorated. Critically, workers performed significantly better on exercise days and across all three areas we measured, known as mental-interpersonal, output and time demands.”

For a Consistent Positive Mood

You can proactively work to shift things in your life so that your bad moods occur less often. The only way you can change your mood is to make active attempts to do so. Instead of dwelling on dark or angry feelings, decide to focus your thoughts on coming up with solutions. For example, if the sound of your alarm clock makes you feel like smashing it to bits, don’t continuously think about how much you hate your alarm clock. Instead, shift your thinking to what type of sound you would like to hear or the manner in which you would like to be awakened in the mornings. Then make a plan to get a new alarm clock or wake-up device.

It is hard to stay positive all the time, but these few tips should help you to adjust your mood when things are getting you down!

Leon

10 TRICKS FOR STICKING TO IT

Now you’re exercising again, and it feels great. Of course, it felt great last year, too, when you went to the gym every morning for almost the entire winter! If it feels so great, why do you keep quitting? You may be able to make your physical activity more consistent by using some of these tricks.

1. Start Looking at Exercise Differently. This is the big one, from my perspective, says James Gavin, PhD, sport psychologist and professor at Concordia University in Montreal, Quebec. All movement is exercise. People need to give themselves more options. Take the dog for a walk, bike to the store, take five-minute stretch breaks. If you don’t count something as exercise unless it happens in the gym, goes on for 40 minutes or requires a shower afterward, you're missing some of your best opportunities to stay active.

2. Think Small. This advice can be hardest for people who expect the most from themselves. Why bother walking around the block when you should be running your usual four miles? Because when you don’t have time to do all four miles, a brisk hike can keep you from feeling that you’ve failed.

3. Set an Agenda. It helps to challenge yourself with a learning or performance agenda, says Gavin. Set a goal, such as increasing the speed, frequency or duration of your activity. Maybe it's time to train for a marathon--or take a walk up the hill in the backyard without getting winded. (It’s perfectly fine to think small for your performance agenda, too). Your Sound Fitness Team Training Instructor can help you determine appropriate goals.

4. Get off the Beaten Path. Have you ever tried snowboarding? Bowling? Swing dancing? Body surfing? Chi kung? How about reversing your power walk route? Exercising at a different time of day? Physical activity isn't boring, but how you participate in it can be.

5. Use Your Brain. The active mind needs to be engaged, says Gavin. If you're new to exercise, dissociate tactics, such as listening to music, watching TV or playing computer games may help you stick with it--but stay aware of sensations that could signal injury or overdoing it. As you become more experienced, associative strategies, such as focusing on your breath or concentrating on the movement of your body, can help you enjoy exercise more.

6. Get an Accountability Partner. Minneapolis lifestyle coach Kate Larsen suggests finding a friend, mentor or coach to keep you honest. You can either exercise with your partner, or simply check in with him or her to report your progress. Sound Fitness Team Training is even more fun with your spouse or a friend, and committing to a new exercise programme together will definitely help you stick at it!

7. Plan to Stay Active. Don't decide in the moment if you can make the choice beforehand, says Larsen. Plan to park farther from the office and put your walking shoes in the car the night before. Plan to take that new yoga class next week, and call the babysitter now.

8.Face Your Fitness Foes. Do holidays throw your exercising schedule out of whack? Do projects at work overtake your activity time? Do injuries sideline you? Boredom? Fear of success? Fitness foes can be beaten once they've been identified. You can change your holiday type, set work limits, get guidance for injury-free activity, find new challenges, or face your fears with counseling and support.

9.Go Tribal. Even if you are introverted, the presence of others in your exercise environment can be motivating. We pick up on other people's energy, Gavin points out. We get into the tribal rhythms of being fully alive. Sound Fitness Team Training is great, as you are choosing to exercise where there will be other people who are actively involved in exercise.

10. Use a Script. We tell ourselves things like; Skipping this one little walk won't matter all that much, according to Larsen. Next time, be prepared with an answer for this excuse. Use images of past successful experiences to remind yourself of how good exercise makes you feel. Or repeat a simple phrase to yourself, such as, Every little bit makes a big difference. If you use planning, flexibility and imagination, you won't ever need to feel like a dropout again.

Most people find weeks 4 - 8 of a new exercise regime the toughest through which to remain focused and motivated! Hopefully these 10 tips will help everyone who signed up to a new routine in January to stick to it. Keep the end in mind and remember why you started in the first place! If you are going it alone, and starting to struggle, try the support of a group and come along to a Sound Fitness Team Training session for FREE! Simply email info@sound-fitness.co.uk to book.

See you on the park!
Leon

SOUND FITNESS TEAM TRAINING LAUNCHES TWO NEW WEEKLY SESSIONS!

Hi All

I am delighted to be writing again to announce that due to continued success, Sound Fitness Team Training is adding two more weekly sessions to our existing Saturday morning and Thursday evening sessions, currently running at Central Park, Plymouth.

Our new Tuesday session will run every week at Central Park at 19:00hrs. The first session will be held on Tuesday 15th Feb, just in time for you to burn off all the Champagne and Chocolates consumed on Valentine's day!

In addition to this, with the Race for Life and Plymouth Half Marathon just around the corner, I have decided to start a Team Training Running class; aimed to improve the endurance of beginner to intermediate ability runners. Many of my clients and their friends and family have signed up to do these events, and regardless of existing levels of fitness, my Team Training Running class is sure to benefit you and enable you to improve your endurance and time. Team Training Running class will be held at a new venue, Saltram House, on Sundays at 16:30hrs, with the first session taking place on Sunday 13th Feb.

Both classes are included in the 'unlimited sessions' membership. What's more, for any new members who sign up to membership and attend the Sunday Team Training Running class before 28th Feb, who are taking part in a public running event such as those named above, Sound Fitness will sponsor your run: providing you with a Sound Fitness T-Shirt, goody bag and lots of moral support on the day of your race!

To book either of these sessions, or one of our existing sessions, simply email info@sound-fitness.co.uk with your name and telephone number, and preferred date and time. Your first session is FREE so you have nothing to lose but potentially a lot to gain, by coming along and trying it out.

Hope to see you at Sound Fitness Team Training soon. Motivation gets you started, Sound Fitness keeps you going!

Leon

Eight tips for healthy eating - Live Well - NHS Choices

Eight tips for healthy eating - Live Well - NHS Choices

ARE YOU READY TO EXERCISE?

Hi All

Studies have shown that seven out of ten people who start an exercise programme drop out within the first two months. One problem is that most people jump into exercise without doing any planning up front. They’re just not prepared for the commitment involved. Are you ready to make exercise part of your lifestyle? Sherri McMillan, MSc has discovered that people who stick with exercise buy into the following four “Laws of Success.”

1. The Law of Possession: “If it is going to be, it is up to me.” Understand that you need to take ultimate responsibility for the success or failure of your exercise programme. It may be tempting to blame your husband or kids or shift responsibility to your Team Training instructor or Sound Fitness personal trainer, but you will be the one who actually exercises! Loved ones can support you and fitness professionals can help educate and guide you, but you must be willing to give up a sedentary lifestyle.

2. The Law of Effort: “Anything worth achieving is worth working for.” Exercise takes discipline, willpower, character, persistence and a commitment to delayed gratification. Starting and staying with an exercise programme requires hard work, but you can do it!

3. The Law of Consistency: “I have to stick to the game plan.” Researchers have found one characteristic common to those who adhere to exercise: They move toward their goals one step at a time and are committed to constant, never-ending improvement. Consistency and persistence are key to achieving results. If you get off track for a week or so, it’s no big deal. However, if you are regularly tempted away from your programme, you will not succeed. Regardless of busy work schedules or lack of energy, you must keep exercising. For example, if you want to be 10 pounds lighter 10 years from now, it is not what you do over the next eight weeks that matters; it is what you do over the next 10 years.

4. The Law of Self-Efficacy: “If I think I can or I think I can’t, I’m probably right.” If you immediately start questioning whether you can make the changes required to live an active lifestyle, you are going to have a difficult time. You must believe you can do it. But don’t think you have to make the changes alone. Get support from your Sound Fitness Team Training Group, and make it even more effective by getting friends and family on board too!

If you are now ready to exercise, take action today! Sign up for Sound Fitness Team Training and you will succeed. Motivation gets you started, Sound Fitness keeps you going.

Email info@sound-fitness.co.uk to find out how we can help you realise your fitness goals!

Leon

TEAM TRAINING NOW RUNNING ON THURSDAYS!

Hi All

I am delighted to say that due to the success of Sound Fitness Team Training sessions at Central Park, Plymouth on Saturday mornings, we have decided to add a Thursday session to this venue.

I will start the new Sound Fitness Team Training Central Park session on Thursday 3rd February, at 19:00hrs.

For our existing monthly 'unlimited session' membership clients, this is included in your membership. For those who will need to upgrade from the 'one session per week' membership, if you do this before 31st Jan (yes, tomorrow!!!), you will get 20% off the monthly cost, bringing the membership price for UNLIMITED sessions to just £27 per month (normal price £34).

For those of you who have not yet taken the plunge, please do come along for a FREE session, and see what it's all about! Just email info@sound-fitness.co.uk to book.

For those attending either the Thursday evening or Saturday morning sessions, it is important to wrap up warm in the current temperatures, so please make sure you bring a sweatshirt and wear gloves and a hat.

Look forward to seeing you all on the park on Thursday!

Leon
https://uniquebootcampworkouts.com/

WHAT IS TEAM TRAINING ALL ABOUT?

Dear Readers

A few of our clients have asked me to write this blog to give their friends and family a bit more information on Team Training and what it involves. So here goes!

Sound Fitness is the brain child of Royal-Marine, Leon Melnicenko: fitness expert, qualified personal trainer and nutrition adviser.


















Sound Fitness Team Training is an exciting and fresh way to achieve the fitness you desire, while having fun with friends or meeting new ones. Leon runs Team Training at Central Park, Plymouth, and Sound Fitness has developed a loyal team of converts who never miss a session.

In the fresh open air (regardless of the weather), you are able to challenge yourself without the intimidation of complicated fitness equipment or gyms. The focus is about personal achievement within a supportive team atmosphere.


Whether your goal is weight loss, fitness, toning or just to get out and blow away the cobwebs, Sound Fitness Team Training offers the results of boot camp without the war paint and shouting!

Rain or shine you can rely on the sessions to take place. With flexible payment options, we are sure you will find a plan to suit you. You can test the waters by attending one session completely FREE before committing to a programme.

Our classes are all about having fun, and are open to everyone, regardless of your age, gender or existing fitness level! Leon's technique ensures that everyone is challenged, yet supported. Achieving new levels of fitness is just one of the fantastic bye-products of our novel and exciting approach to exercise. Come along and try it for yourself. (And have a look at the photos on our Facebook page for an idea of the fun we have!)

Leon runs a session every Saturday at Central Park, Plymouth at 09:00am. We are hoping to start running sessions on Tuesday, Wednesday and Thursday evenings too within the next couple of months.

As I mentioned, your first session is completely FREE, so you have nothing to lose by coming along one week! Why not bring a friend along with you too?

As Leon has mentioned previously in the blog, we have a special New Year offer on at the moment giving a 20% discount for people who join a monthly membership before 31st Jan.

If you require any more information or you would like to book your FREE introductory session don't hesitate to email info@sound-fitness.co.uk or call Leon on 07514 650105. Alternatively, contact us through our Facebook page!

Look forward to seeing you at Sound Fitness Team Training very soon!

Hanni
Sound Fitness Ltd

www.sound-fitness.co.uk
soundfitness.blogspot.com
www.twitter.com/soundfitnessuk

Nona's Breakfast Booster!

Good Evening Readers!

As so many of us, and so many of my clients are seeking a healthier lifestyle in 2011, I thought I would share this super 'Breakfast Booster' recipe with you.

This recipe was devised by my mother-in-law. Lucinda, or Nona as she is known to the family, has worked all around the world as a chef (she currently resides in New Zealand). She has extensively studied the effects of diet on your health and wellbeing and has a treasury of wonderful recipes that she has devised. She has allowed me to share this super 'Breakfast Booster' with you and I hope to bring you more of her nutritious, delicious recipes in the future!

This recipe is perfect to get your metabolism kick-started in the morning, and especially great if you are undertaking any form of activity (e.g. Sound Fitness Team Training!). Packed with essential fatty acids, it also helps increase overall energy, vitality and stamina. (Flaxseed and linseed have countless nutritional benefits.)

I have taken the extract below directly from Nona's 'book':

Breakfast Booster

Use organic ingredients whenever possible
Seeds and grains to be freshly ground daily for maximum goodness and benefit but if you’re short of time you can grind a week’s worth and keep in an airtight container in the fridge. Must be raw and untreated.
2 dessertspoons live active yoghurt or soy yoghurt
2 tsp flax/linseed oil
½ very ripe banana
Juice of ½ lemon
1 tsp honey (not if you use fruit yog)
2 tsp seeds (sunflower, pumpkin, linseed ground finely)
2 tsp grains (millet, quinoa, oats ground finely)

Beat yoghurt and oil together with a fork, mash the banana in, add rest and mix together.
Add other fruit if desired

I hope you enjoy this recipe! If you try it, let us know how you enjoy it. We all think it's delicious in our household!

Leon

Sound Fitness Team Training Referral Scheme

Love Team Training? Don't keep it to yourself!

Refer your friends and they get their first session free. As a thanks to you, for every 5 friends you refer who sign up for monthly membership, Sound Fitness will give you a WHOLE MONTH FREE!*

*Terms and conditions apply, contact info@sound-fitness.co.uk

January Special Offer - 20% off!

Hi All

We currently have a special offer - giving you OVER 20% OFF ALL MONTHLY MEMBERSHIPS!

Monthly memberships normally £26, ONLY £20 per month............that’s less than £5 per session (normal price £8 per session)!

What’s more Sound Fitness offers a ‘ONE PRICE FOR LIFE’ guarantee: Providing there is no break in your membership, you will NEVER see an increase in your monthly fees, regardless of future price increases, VAT hikes etc!!!*

ON TOP OF THAT, we will also honour your 20% discount when we increase the number of sessions we run, (within the next few months we are hoping to be running sessions at Central Park, Plymouth on Tuesdays, Wednesdays and Thursdays as well as our Saturday session!) if you wish to upgrade to our monthly membership for unlimited sessions making the cost of this for you £27 per month* (normal price of £34) WHAT A WHOPPING SAVING!

YOUR FIRST SOUND FITNESS TEAM TRAINING SESSION IS FREE! So what are you waiting for? Sign up today by emailing info@sound-fitness.co.uk. But hurry! This special offer is only valid until 31st January, and will not be repeated.

Hope to see you at Sound Fitness Team Training very soon!

Motivation gets you started, Sound Fitness keeps you going.

Leon

*Providing you opt to pay monthly by Paypal, and there is no break in your membership. Other terms and conditions apply, for more information email info@sound-fitness.co.uk

Team Training 2011 Underway!

Hello readers!

Well, Sound Fitness Team Training 2011 is officially underway! We ran our first two sessions of 2011 this morning and what a great turnout we had! The sun shone over Elburton Playing Fields and Central Park in Plymouth for us, and the Teams turned out in fine form.

After a quick warm-up game of bulldog, we had a crocodile run to the station where we undertook some agility games in pairs, followed by 'stair slalom' and a cheeky circuit before a warm-down and some stretching.

We took lots of photos at Central Park, Plymouth which we'll upload to our facebook page soon, for anyone who wants to see what it's all about.

Well done to everyone who took part this morning, you all put in amazing effort and it was great to see so much enthusiasm, even in the bitter temperatures!

For anyone who's thinking of signing up for Team Training, we'll be running the Central Park, Plymouth session every Saturday morning at 10am. If you'd like more information, with no hard sell, feel free to email info@sound-fitness.co.uk or call Leon on 07514 650105.

Everyone is entitled to their first session free, so what do you have to lose? Try before you buy! All we ask is that you book, as there are a couple of essential forms we need you to complete, and places are limited, so we need to know how many to expect at the session.

Once again, great stuff from all our Team members this morning, well done.

Leon

P.S. Existing members - don't forget our referral scheme! Refer 5 people, and once they sign up to monthly membership you get a WHOLE month's membership free!

Website Temporarily Down

Hi All

Just a quick note to let you know that our website (www.sound-fitness.co.uk) is temporarily down for some maintenance work.

We should be back online today but in the meantime if you need any information don't hesitate to email Hanni@sound-fitness.co.uk or call Leon on 07514 650105.

Happy Friday!


- Posted using BlogPress from my iPhone

FREE INTRODUCTORY SESSION!

Hi All

As many of us are making resolutions to make 2011 our healthiest year yet, to shed the pounds and to get fit and healthy, we thought we would give you a helping hand to get these new good habits underway, by offering you the opportunity to attend a Sound Fitness Team Training session, absolutely FREE.

Team training is the craze that's sweeping the USA and Australia, and who better to bring it to the UK than the extensively qualified fitness expert & nutrition adviser (and Royal Marine Commando), Leon Melnicenko.

Leon comments "I have spent a lot of my life in gyms, but realised that many people are intimidated by the equipment, loud music, excessive lycra and confined space that many gyms provide and like the freedom of the outdoors. We found people needed a comfortable and supportive environment where every session challenged, but did not intimidate them. The supportive environment fo the group encourages and enthuses them." For more information on Team Training, see Leon's first blog: http://soundfitness.blogspot.com/2009/10/leons-first-blog.html

Leon is running two FREE introductory sessions THIS Saturday 8th January 2011:

09:00hrs at Elburton Playing Fields, Plymstock

11:00hrs at Central Park, Plymouth

This offer is not limited to invitees, feel free to book places for friends and family too. But hurry! Book by email ASAP to take advantage of this special offer. (We must receive a booking form for EACH person attending.) Places are limited and we'll even be offering introductory discounts for those who sign up for a monthly membership on the day!

To book, simply email me hanni@sound-fitness.co.uk and I will send you the appropriate forms. Upon receipt of your booking, I will send you joining instructions confirming where to meet us on the day and other details.

Look forward to seeing you there!

Hanni

So What's Your New Year's Resolution?

Hi All

I hope you had a wonderful Christmas, lots of turkey (a fantastic, lean source of protein!) and managed to relax a bit.

As we are all coming to terms with the fact that the party season is over, and there are a few long, dark months before the Spring Bank Holidays, now is the time that our thoughts turn to the age-old tradition of making New Year's Resolutions........

So, what will yours be? Perhaps you want to give up smoking, shift a little weight, live a healthier lifestyle, save more or take more holidays?

Whatever it is, we all find it easy to utter the words on January 1st, when we are tired, fed up of eating, drinking and partying, but how does one keep oneself motivated?

This is something I come across with my clients all the time: So many times they have joined gyms, started a regime of jogging, in fact tried all manner of things when that initial burst of motivation hits them to have a healthier lifestyle. But it is tough, and for most people the first month is the hardest. That's where I come in and why my clients' success rate is so much higher than those who try and do it alone. For my one to one clients, from me simply turning up on their doorstep three times a week, to pushing them harder than they would push themselves in a session, I have a number of techniques to 'keep you going'.

Perhaps the best way to succeed at anything is with the support of others who understand what you are going through. It's well known that people who join slimming clubs, or quit smoking groups are far more likely to succeed and to achieve their goals than those who try and 'go it alone'. Sound Fitness Team Training is the perfect platform to achieve your health, fitness and weight loss goals, in a supportive environment, which is also fun and enjoyable. For more information on team training, or to book a class, go to www.sound-fitness.co.uk and fill in the enquiry form, or call me.

Everyone's initial motivator is unique, but my top tip for those of you who are going to try and go it alone, is keep the end in sight. Want to get back in to your size 12 jeans? Hang them somewhere that you can see them and picture yourself in them every day. Want to be able to run for the phone without feeling and sounding like you are about to keel over when you get to it? Keep this in mind when out and about, make small changes like taking the stairs instead of the lift in the shopping mall.

We all have the power to make the changes and be what we want to be. Keep checking back to my blog for tip tips for staying motivated, and good luck!

Leon