Spring Newsletter 2021
Hello everyone! We hope all of you have been keeping safe and well during this whole pandemic. It has not been an easy time, but at least with the vaccinations rolling out along with this latest lockdown, there appears to be a tiny light at the end of this very dark tunnel.
29 March
Excitingly, as of the 29th of March (barring any unforeseen changes to the timeline), Cynergy Personal Trainers can resume one-to-one Outdoor Personal Training as well as the Cynergy DogFit Pack Runs (currently up to six people allowed to run together, including Cat). The one-to-one DogFit Taster Sessions are currently ongoing as they are conducted outdoors as required. For more information regarding our Taster Sessions, please see our website www.cynergypt.co.uk
Speaking of DogFit, there has been a huge boom in DogFit Canicross during lockdown as many people either have new dogs they want to create a bond with, or they need to socialize their dog, or they want to do something new and exciting with their current dog(s). It’s great to see so much interest in combining your exercise routine to include your dog, not to mention the overall mental health benefit of getting outside in the fresh air and having an adventure!
For those of you that do not mind braving the weather, we will start booking our outdoor sessions from 29th March as well. I know there are only a few brave souls that are willing to do outdoor training sessions which is totally understandable, but for those diehards out there, and you know who you are, we are here for you.
12 April
The next date of interest, assuming the timeline holds, is the 12th of April, where we will finally be able to get back into the gym for our Personal Training Sessions. We understand that some of you may prefer to continue with your PT Sessions from the safety of your own home via Zoom, and that is perfectly fine with us. We want everyone to feel safe with whatever decision you make to continue your fitness health regime.
For those of you looking for a change of scenery and happy to come and workout face to face with us, our doors will be open as of the week of 12 April. Depending on who wants to workout online and who prefers to come to the gym, current schedules may change a bit to accommodate the current situation with various training methods. Please be patient with us while we work through some of these kinks.
Although we will be permitted to work in the gym with the proper spacing for safety, both Cat and Gareth have decided that for everyone’s safety, and until the virus is properly under control, they will continue to work on separate days to ensure there is no overlapping of clients.
Referral Voucher
Finally, please feel free to share this newsletter with family and friends that might be interested in our help. We will be offering a Referral Voucher: for anyone that signs up for a block of sessions with us and mentions your name you will receive a free PT Session.
Newsletter Autumn 2019
Welcome to the Cynergy Autumn Newsletter for 2019!
What’s Been Happening
This was a crazy summer for us here at Cynergy, primarily because Gareth finally had his tonsils removed after suffering with illness since February. It has been a long, slow recovery for him but we believe he has finally turned a corner and starting to feel well enough to get back out on the bike. We are all so excited for him to build his fitness back up and return to his normal fit state.
Dog First Aid
As many of you know, Cat and Gareth are crazy about their dogs, Heidi and Jens. They are part of the business as well as beloved mascots for Cynergy. Needless to say, if anything untoward happened to either dog, it would be devastating. As a result, Cat went on a Dog First Aid Course earlier this month in order to minimize potential accidents as well as know what to do in a crisis situation. The course was such an eye opener that we thought it important enough to promote. Every dog lover/walker/sitter/etc can gain something from attending this 3-4 hour workshop. As many of our clients have dogs of their own, we thought we would post the information for this course so you can check it out should you want.
Providing Certified Training for Dog Professionals
Bridget Simms
Franchise Partner
07809 423157
[email protected]
Facebook: /dogfirstaidoxfordberksbucks
Twitter: @DogFirstAid
Website: dog-first-aid.com
National Get Outside Day!
Yes! It is almost here! Cat is going to do a local Cani-X walk/jog from the Cynergy location in Fawley on the 29th of September starting off at 9AM. Anyone wanting to come along with or without a dog in tow, please do so! This is designed to be a social and fun way to get you all outside and have a good time. The distance will be about 4 miles and take in some of the amazing views overlooking Henley. It is a free event and all abilities are welcome! If you are interested in coming along, contact Cat. Hope to see you all there! #getoutsideday.
Cynergy Members Doing Amazing Upcoming Events
We want to wish the best of luck to those Cynergy Members tackling some brilliant events in the very near future! Check out what they are up to.
On the 12th of October at the Maverick INOV8 Event in Stonor Park, the amazing Emma Harris will be running her first ever Half Marathon (as far as Half’s go this one is a particularly tough choice as it is full of off-road goodness)! As she is one to never shrink from a challenge, we are super proud and know she will smash it! Good luck Emma! Enjoy the views and just take it all in.
On the 13th of October both Georgina and Simon Strickland will be running the Chicago Marathon! Although this is not their first marathon, it has been a full-on year of sport for these two. However, their fitness levels should make crossing that finish line an absolute joy. If for no other reason but so they can put their feet up and relax until they pick their events and targets for next year. Good luck guys! Let me know how it goes!
On the 3rd of November Tom Drury will be running the New York City Marathon! Tom has been training the last couple of months for this event. He has come a long way from where he originally started, and we are happy with his progress. We are confident he will achieve his goal for a sub 4 hour run as long as he pays attention to his hydration and nutrition prior to the run as well as during. Good luck Tom! Try and enjoy it and take in the fantastic views as only New York can provide.
Our very own Gary Morgan will be playing in his first major Table Tennis event of the season in Derby this coming weekend in the Veterans British League. After that he has some County matches representing Hertfordshire in the over 40s category as well as playing for the Kingfisher Club based in Reading competing in the Senior British League. Good luck with those matches Gary!
This winter Cat will be running the Thames Valley Winter Cross Country Series to keep her running form. In addition to that, she will continue with her Canine Cross-Country running group through the winter as that is when the dogs have the most fun. Cool temperatures and mud, what could be better?
We would be remiss if we did not include Rob Hamilton in the aforementioned list. Rob without any plan or training or even any idea that he was going to be anywhere near the San Francisco Marathon on the day that it kicked off, happened to see the end of the race group set off and decided he would join in for a bit of fun. Something like 18 miles later and he called his wife to explain that he may be a bit late getting their hire car, but that he would get there as soon as he could. Rob then proceeded to finish the marathon having never signed up for it or trained for it (or any race for that matter), but apparently had a lovely time and enjoyed himself. Rob, people like you drive many of us mad with envy, but major props to you and your natural running ability! Chapeaux!
PT User App
Some of you will remember that we were going to implement a PT App to give you better access to your personal training workouts as well as general information. Sadly, the App we were hoping to get off the ground turned out to be a bit of a bust. The problem was a combination of a less than user friendly application, followed up with a very poor internet service at the gym. I have my fingers crossed that the internet access will improve over the next 6 months, and if so, I will try again with a better, more user-friendly app, that everyone can use. Watch this space.
New DogFit Running Dates
These are local runs usually situated around the ridgeway. We meet at various locations to keep things interesting for both human and dog. If interested in coming along, please contact Cat for a Taster Session if you have not run with a harness before.
- Sunday – 29 September at 9 am – Free event #GetOutsideDay (All abilities welcome with or without harnesses today only)
- Sunday – 13 October at 9 am
- Sunday – 27 October at 9 am
- Saturday – 2 November at 9 am
- Sunday – 17 November at 9 am
- Saturday – 30 November at 9 am
- Sunday – 15 December at 9 am
- Sunday – 29 December at 9 am
Newsletter Summer 2016
Classes and Group Events
Email or call us to secure your place in any of our classes.
Turbo Training
Classes suspended until the Autumn.
Cynergy PT Club Runs
Club runs are completely free for club members. We meet most Saturday mornings at 8:30am from the Cynergy Studio in Fawley. All abilities are welcome. We run between 3 and 5 miles at a social pace. We run a mixture of on and off road, depending upon the weather. Come and out and give us a try!
What We Are Up To
Cat has been battling with a persistent case of plantar fasciitis, but it looks like she may have finally turned a corner. Although her running miles are on the low side at the moment, it has not stopped her from seeing the big picture and organising her next marathon…in Rome 2017. That gives Cat enough time to fully heal and start her training from scratch. Fingers crossed this marathon is less painful than the last. In the meantime, she has signed up to the ride the Prudential Ride 100 in London at the end of July. I guess doing the last one during Hurricane Bertha was not enough to put her off completely.
Gareth Batson led the Majorca Training camp back in March. Everyone had a fabulous time riding their bikes and getting their early season training done in the lovely Majorcan weather. Sadly, Gareth picked up a cold that went to his chest, setting his training back by several weeks. As Gareth is still working to recover fully, he is hoping he will be able to do a few late season cycle races if he can get the training done in time.
Summer is here.. Finally!
The days are longer, the weather is warmer (well, sometimes anyway), and the motivation is as good as it ever will be. So, that being said…stop putting off that run, cycle ride, trip to the gym, hike in the woods, or even just power walking the dog. The older we get the harder it gets to do things to keep ourselves healthy and active. There are always plenty of excuses, but why not just get out there and get started? If you need a bit of hand holding or structure, we are here to help you. Even if you just need a bit of advice. Just stop making excuses.
Now about the food…as the weather appears to be on a warming trend, eat lighter foods. There are many types of salads you can prepare that are hearty and filling, but better for the waistline than a lot of other available choices. The longer days and better weather make us more social and often that means drinking more alcohol. Try and drink a glass of water for every glass of wine or pint of beer, or cocktail. It will minimize that hangover as well as the amount of sugar you would normally have consumed if you did not. Read on for a summer salad favourite.
New To Cynergy Personal Trainers
We have a couple of new faces to add to our Cynergy family, Gayle Shoukry and Chandra Ricks. We are very excited to welcome them both into the Cynergy PT family. Although, very different in their fields of expertise, they both bring something special to our facility and we hope they will be with us for a long time into the future. Please read on to learn a little bit more about each of them.
Gayle Shoukry
First is Gayle Shoukry, our new Personal Trainer: Gayle started her career in Public Relations and Event Management for a streaming media company before moving to the charity sector, managing the event team for the children’s charity EveryChild. This involved supporting fundraisers in sporting events as diverse as parachute jumps to the London Marathon to a 550km bike ride across Thailand.
Having three children in quick succession led her to rethink the London commute and she became a registrar and spent 9 years conducting marriages across Buckinghamshire; competing in triathlons, cycling and running events in her spare time.
Recently, Gayle returned to her original passion of health and fitness and took a job managing residential weight loss bootcamps in Marbella and Wales. Realising that she was spending more time helping train the clients than on administration, she embarked upon her Personal Training qualification alongside the camps. She is inspired by the results she has seen and is driven to help others achieve their fitness goals.
Chandra (Chani) Ricks
Our second addition to the Cynergy family is Chandra Ricks, our new Chiropractor. For those unfamiliar with the term, Chiropractors are dedicated, highly educated primary health care professionals focused on helping you to be as active and healthy as possible. Chiropractors practice a drug-free, examination, diagnosis, and treatment. Chandra’s clinical practice offers a mixture of chiropractic, massage and exercise to reduce pain and optimise mobility. Chandra uses a combination of Diversified or “traditional” chiropractic, and McTimoney. McTimoney is known for being a particularly gentle technique and does not cause the “cracking” sound commonly associated with chiropractic care.
Chandra is also fully certified in the Graston Technique®, the American “gold standard” treatment method for scarring, restriction or chronic inflammation affecting muscles, tendons and ligaments. Graston uses specially designed stainless steel instruments to help identify and treat the problem, and is both comfortable to receive and extremely effective in improving range of motion and reducing pain. Graston can be received post-injury or simply during training to improve performance. Chandra also teaches stress and pain management techniques, utilising relaxation exercises commonly employed by medical doctors to further empower and increase patient control over their own health and well-being. When not practicing in her clinic, Chandra works as a Technique Instructor and Lecturer at the McTimoney College of Chiropractic in Abingdon and Manchester.
Chandra works from Cynergy by appointment only, as she is spread pretty thin already.
Follow Us On Facebook!
We have finally started posting to our Facebook page regularly. We usually post exercise tips that we think are impressive, or that put complex things more simply for everyone to understand and implement themselves. Check us out and see if maybe we can give you a few tips you had not thought of before.
Newsletter Winter 2015
Classes
Turbo Training: Classes have resumed! The first class was held on Monday, 2 November. They take place every Monday night at 8pm. Make sure to arrive early to set up. This is a winter training series to prepare you for the up and coming race season, or just to keep your fitness levels up during the dark days of winter. You will need your own turbo trainer. If you wish to rent one, you need to let us know in advance so that we can assure availability. Turbo Rental is £5, class fee is £5. Hope to see you there!
Cynergy Aventura Club Rides: Club rides are completely free for club members. We meet every Saturday in Watlington car park at 12 noon. Safety and enjoyment are the focus of our club – we provide coaching and feedback to help you improve your road riding skills. Everyone gets looked after on our excursions. Come along for a ride, meet the gang, and see for yourself.
Cynergy PT Club Runs: Club runs are completely free for club members. We meet most Saturday mornings at 8:30am from the Cynergy Studio in Fawley. All abilities are welcome. We run between 3 and 5 miles at a social pace. We run a mixture of on and off road, depending upon the weather. Come and out and give us a try!
Fitness Camp in Tarifa, Spain
16-23 April 2016
Kick start your fitness regime with Cynergy next year in the glorious setting of Tarifa, Spain. Earlier this year Cat went out to Spain to see if she could find a fabulous location for a fitness camp. We think she has found the perfect spot!
This luxury retreat, uniquely secluded, provides the controlled environment and focus required to give you the ability to achieve marked results, while making real changes in your lives. Cat will be leading this fun-filled adventure! How could you not have fun? Have a look at our website for more information or contact Cat directly with any other questions or concerns you may have.
Cynergy Aventura Majorca Training Camp
11-18 March 2016
Well, it is that time again to start looking forward to next year’s winter training camp in Majorca. These winter training camps are designed to fast track your cycling fitness, while in the beautiful surroundings of Majorca. The cycling terrain is a mixture of flat, rolling and mountain rides, catering for beginners and intermediate riders. All rides are led by experienced, first aid qualified Cynergy Aventura ride leaders, who have first-hand knowledge of local roads and amenities. Nobody gets left behind on rides!
This year’s training camp is kicking off a bit later than last year. Weather conditions proved dismal for the tail end of the last training camp and it was thought that by starting a bit later, the camp would benefit from more ideal weather conditions, hence the slightly later start. That being said, last year most of the riders managed between 200 to 300 miles for the week. Not bad at all. All the riders were keen to keep up the training regardless of weather. Just look how happy we all looked at the end of the week.
What We Are Up To
Cat completed the Marine Corps Marathon in a very respectable 4 hours: 25 minutes. Although it is far from the time she would have preferred, running it with plantar fasciitis was always going to be a bit of a tall order. So 26.2 miles later, an aching foot, and bruised toes, Cat crossed the finish line, feeling pleased that she completed it.
Gareth Batson has fallen in love again! Yes, you heard correctly folks. G has fallen in love again with Mountain Biking…although his brand new, pretty bike might have something to do with itJ. He is rediscovering his joy of mountain biking around the Chilterns. It won’t be long before he starts racing again. We will keep you posted on his progress.
Teams Flower Power (Cat-Heidi) and Bad to the Bone (Gareth-Jens) will be running in the Stowe Pace Setter Cani-X Event on 22 November 2015. This is their first CaniCross event this season. Races start one at a time in 10 second intervals, in order to keep the motivation for the dogs high. This works really well for the first one to two kilometres and then Jens and Heidi get bored and require amazing motivational skills provided by Cat and Gareth. It is always interesting to see how things transpire along the course. We cannot wait to share the stories with you afterwards, as we are sure there will be many.
Winter – Ready or Not
Winter is just around the corner, or so they say it is. It may not feel like winter at the moment, but the days have definitely become shorter and the overall feeling of hibernating is hitting us all. That does not mean that it is fine to become sedentary and eat rubbish.
Fight the urge to become a sloth and keep up a general fitness regime. This is the time of year when people begin to pile on the pounds because there are just too many excuses to keep people from getting up off of their bums and working out. Invest in a head torch and go for a run, break out the turbo trainer and spin the legs, buy a skipping rope and well, skip. There are plenty of things to do in the winter to keep you active and healthy.
Now about the food…stop thinking you have earned it, IT being whatever indulgent food that you crave, because more than likely you have not. Keep on making those healthy choices. Now if the majority of your diet is a healthy one, then yes, you can have the occasional naughty meal. But do not get sucked into thinking that you are eating better than you actually are. Your waistline will reveal the truth about that.
Have a Happy Christmas Everyone!
Newsletter Summer 2015
Classes
Email or call us to secure your place in any of our classes.
Yoga Class: The Yoga class takes place on Thursday mornings from 11:00 to 12:30. All abilities welcome. Call to reserve your place.
Turbo Training: Classes are every Monday, at 8pm. Make sure to arrive early to set up. This is a winter training series to prepare you for the up and coming race season, or to just keep your fitness levels up during the dark days of winter.
Boxing Fitness Class: This is a thirty minute high intensity workout for everyone. Squeeze in one last workout before the holiday indulgences. Classes are ongoing and there is room for a couple more. Come join in the fun!
Kettlebell Class: The next class begins on Wednesday, 24 June, at 19:15. This is a 6 week course. All abilities are welcome. This is a short, 30 minute, high intensity session that will get you moving and focus your efforts on functional fitness. Call for more information and to secure your place..
Running Group: Meets at 08:30 am in front of the gym/centre. All abilities welcome! We run between three and five miles at a social pace. See our website for more information. Our email address [email protected].
Majorca Training Camp
Towards the end of February, Cynergy Aventura took a group of cyclists out for a training camp in Majorca. A good time was had by all. Although it did not come without a few scrapes and bruises. The weather was a bit of a challenge, but everyone there was up for it. The week started out with some sunshine and then soon came the wind and rain. Most of the riders managed between 200 to 300 miles for the week. All in all, it was a good camp! Looking forward to next year already. Bring on those mountains!
Canine Cross Country Charity Run
Sadly the first date for our charity run for Hounds First Sighthound Rescues and DogsTrust was a non-starter. We just did not have enough people sign up for it. So…we have given ourselves a longer lead time to promote the next event. That being said, please mark your calendars for the 4th of October 2015. We will endeavour to bring out a most impressive charity canine cross country run for all to join in the fun. Registration is now open. Please sign up and help us to help both Dogs Trust and Hounds First Sighthound Rescue. Both are our chosen charities for this event. If successful we hope to hold more events in the upcoming months.
Race Distance: 6K
Entry Fee: £20
Location: Peppard Common on Stoke Row Road
See our website for more details.
This area was selected for the lack of styles that you need to manoeuvre. You can run with your dog(s) or you can just run on your own. Please fit your dog(s) with a harness instead of tethered to their collar as it is more comfortable and safer for them. You can find running harnesses on the internet, or contact us for more information.
What We Are Up To
Cat has just returned from Tarifa, Spain. While she was there Cat was checking out a retreat location for future fitness camps. The camps will vary between one to two week long, fitness focused retreats. Emphasis will be on outdoor fun fitness, creating healthy dietary habits, and exploring the gorgeous countryside and beaches. The accommodations are within a beautiful, spacious house, high on the hills in Tarifa. Rooms can be shared or single, depending upon preference. Ideally we would like to organize our first outing in September, but we need to hear from you if this of interest to you. So, contact us as soon as possible, IF you are at all interested as space is limited. This is just to show us interest, this is not a commitment at this point. For more information, please see our website or feel free to contact us for a chat.
Cat is also back in training for the Marine Corps Marathon held in Washington D.C. in October. Fingers crossed she will remain injury free and be able to log an impressive time for the event. In the meantime, she has had a great start with her first 10K of the year on the 7th of June. She managed a decent pace, but knows there is much work to do to improve. She also has an 10.7 mile hilly ridgeway relay race coming up in July so it should be interesting to see how she fares. Fingers crossed old injuries do not recur.
Gareth is currently preparing to do a 9 man Team Time Trial race at Silverstone later this month. In addition he is Time Trialling on Tuesday nights as part of the Evening League. Aside from those events, Gareth is going to be organising sponsorship of the Wallingford Festival of Cycling on behalf of Cynergy Aventura. Come out and say hello if you fancy a lovely family day out on bikes!
Bring on the Summer!
Summer will be what it will be in this country. It may not actually make an appearance, or we may have already had it back in March. Regardless, we all live in hope for a few more warm days. But in the meantime, stop putting your fitness off until the weather gets warmer. At least the days are getting longer! Take advantage of the longer days by heading off after work for an adventurous run or go for a quick spin on the bike, or even just take the dog(s) out for a bit of a power walk. Stop putting your health off for another day. Life is short enough already, do not make it shorter due to a sedentary lifestyle.
Core Strength a Must to Prevent Injury
Those of you that know us, know that we are always banging on about good core strength. No matter what sport you do or don’t do, you won’t last very long without a strong core. This is not just your abdominals we speak of, but also you obliques, your lower back and the often lazy glute muscles (or more to the point, your bum). The typical person spends much of their time sitting in a chair. This creates a lazy bum that struggles to fire properly. Unless you make a point to get your bum working for you, other muscles will take over and more often than not, an injury will occur. So start by performing some simple glute firing exercises such as clams, squats and lunges. Make sure your knees do not go beyond the front of your toes while squatting and lunging.
Contact Details:
Owners: Cat and Gareth Batson
Phone: 01491-877 378
Website: www.cynergypt.co.uk
E-mail: [email protected]
Hours of Operation:
Monday: 16:00 to 20:00
Tuesday-Thursday: 08:00 – 20:00
Friday: 08:00 to 17:00
Saturday: 08:00 to 13:30
Personal Training Sessions are by appointment only. Please call or email for details.
Late Winter-Early Spring 2015
Classes
Email or call us to secure your place in any of our classes. At the start of the New Year everyone is keen to sign up and spaces fill quickly.
Yoga Class: There will be a short break at the end of February, but classes will resume 19 March 2015. The Yoga class will continue to take place on a Thursday morning from 11:00 to 12:30. All abilities welcome. Call to reserve your place.
Boxing Fitness Class: This is a thirty minute high intensity workout for everyone. Squeeze in one last workout before the holiday indulgences. Classes are ongoing and there is room for a couple more. Come join in the fun!
Turbo Training: Classes are every Monday, at 8pm. Make sure to arrive early to set up. This is a winter training series to prepare you for the up and coming race season, or to just keep your fitness levels up during the dark days of winter. There will be no class on 23 January as we will be in Majorca holding a cycling training camp, but classes will resume on the 2nd of March.
Kettlebell Class: Classes begin on Wednesday, 11 March, at 19:15. This is a 6 week course. All abilities are welcome. This is a short, 30 minute, high intensity session that will get you moving and focus your efforts on functional fitness.
Running Group: Meets at 08:30 am in front of the gym/centre. All abilities welcome! We run between three and five miles at a social pace. See our website for more information. Our email address is [email protected].
Christmas Fun Run/Walk!
All had a great time on the Christmas Run/Walk. Some ran the loop, while others walked it. Regardless, a good effort was made and promptly rewarded with cakes, coffee, and someone even managed to whip up a batch of mulled wine!
2Cynergy X-mas Participants | Cynergy Mascot -Best looking spectator ever!
What We Are Up To
Majorca Cycling Training Camp
Cat and Gareth are off to Majorca the last week in February to lead a cycling training camp. Gareth and Richie of Cynergy Aventura will be organising the riders while Cat will be there in a supportive role. The training camp is geared towards the beginner to intermediate level cyclists. It is a week-long training camp cycling on the beautiful island of Majorca, with its varied terrain, helping to build confidence, technique, as well as cycling strength. Follow us on Facebook to see the adventures.
Updated Branding
Cynergy PT has been undergoing a bit of freshening up. The main gym walls were re-painted and new road signs were created along with a couple of new posters. More changes are yet to come. Stay tuned.
Canine Cross Country Charity Run
Cat is organizing a charity run for the 19th of April. This will be in aid of a couple of dog charities that desperately need help, Hounds First Sighthound Rescues and DogsTrust. The event will take place in Stoke Row across from the Red Lion Pub. This area was selected for the lack of styles that you need to manoeuvre. You can run with your dog(s) or you can just run on your own. Watch this space for details as they come.
3Heidi – Ready to Race!
Let the Training Season Begin!
Whether you are a cyclist, a runner, wanting to get fit for summer, or just wanting to jump start a new healthy lifestyle, this is the time to get started. Stop putting it off, and get cracking! Start slow, but do get started. No the weather is not nice, but you live in England…get used to it. Once you are out in it, all is fine.
Contact Details:
Owners: Cat and Gareth Batson
Phone: 01491-877378
Website: www.cynergypt.co.uk
E-mail: [email protected]
Hours of Operation:
Monday: 16:00 to 20:00
Tuesday-Thursday: 07:30- 20:00
Friday: 07:30 to17:00
Saturday: 08:00 to 13:30
Personal Training Sessions are by appointment only. Please call or email for details.