Newsletter Summer 2016

IMG_20160716_112715

 

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

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!

 


Tarifa

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.

 


mallorca

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.

majorca

 


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!

majorca


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.

doggy


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.

nearthehouse

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

hambelden-large

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!

walk

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.

doggy

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.

Newsletter Winter 2014

winterbike

Christmas Fun Run/Walk
this Saturday, 20 December at 9am! 

Bring your friends, family, dog(s) for a festive fun 6K starting from Cynergy PT.  You can walk or run the loop. The only requirement is that you wear something festive.  It can be muddy and it will be hilly!  Afterwards come in for some tea or coffee, and maybe, just maybe there might be a pastry or two.

 


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 break over the holidays, but classes will resume 22 January 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: Last class for 2014 will be held on Tuesday, Christmas Eve Eve at 7pm. This is a thirty minute high intensity workout for everyone. Squeeze in one last workout before the holiday indulgences. Classes will be suspended over the holiday but will resume 6 January 2015.

Turbo Training: Classes are suspended over the holidays, but will resume on Monday, 5 January 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.

Running Group: Meet 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].

 


Majorca

Majorca Cycling Training Camp

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.  The trip is from the 21st to the 28th of February.  There are still spaces left if you would like to come along or know someone who does.  See our website for more information: www.cynergyaventura.co.uk.

 


New Addition to Cynergy PT

Meet Daryl Fitches. Daryl will be working from the Cynergy Centre on Thursdays, initially, while he builds his client base.  Daryl is a Motion Movement Therapist.  Through performing specific Biomechanic screening he is able to identify muscle  weaknesses/imbalances and potential injury sites before they become a problem, as well as assessing how your body is performing.  See our website for further information and how to contact Daryl for an appointment.

 


What We Are Up To

Over the Christmas and New Year’s break, Cynergy PT will be undergoing a bit of freshening up. It has been almost 6 years since we began our little personal training gym here in Fawley, and frankly it is due a bit of face liftJ. So that being said, the painting will be completed during the break and hopefully all other changes will take place during the month of January.  We hope y’all like itJ.

After Christmas, Cat and Gareth will be in a mad rush to sort out all the details for the first Aventura Cycling trip of the year, including club sports kit. We will display our cycling kit once it has arrived and we nominate someone to model it for us.  Next on the agenda will be to source running kit for us to place our logo upon. Watch this space!

Cat is in the process of trying to organize a charity run for the last Sunday in March. This will be in aid of a couple of dog charities that desperately need help. She is still waiting to hear back from one person that has the authority to let us use a stretch of land to hold the event.  Once Cat receives confirmation that we can use it, she will contact everyone to let you know where and when the event will take place . Watch this space!

 


Seven Big Benefits of Exercising Outside this Winter

from The Huffington Post

  • You’ll burn more calories
  • You’ll strengthen your heart
  • You’ll drink more water
  • You’ll build a tolerance for the freezing elements
  • You’ll remember the importance of warm-up and cool-down routines
  • You’ll get a dose of Vitamin D
  • You’ll feel happier and more energized

So now that you have seven great reasons to get out and train in this weather, go and do it!  Remember, if you want/need a bit of company, you can always run or cycle with us on Saturdays.  We love company!  Go to our website for more information.

 


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.

 

Newsletter Autumn 2014

newsletter-sept-2014

Classes

Yoga Class: The Yoga class takes place on Thursday morning from 11:00 to 12:30. All abilities welcome. Call to reserve your place.

Boxing Fitness Class: A high intensity workout for everyone. Class day to change next month based on attendance requests. Time is from 19:30 to 20:00.

Turbo Training: Starting Monday, the 6th of October, Turbo Sessions will be held in the gym to work on winter training. Get there early to set up your turbo and secure your place. Session starts at 20:00.

Running Group: Meets at 08:30 am in front of the gym/centre. All abilities welcome! We run between three and five miles. See our website for more information. Our email address is [email protected].

 


Our New Logo!

logo
Well, Cynergy Personal Trainers has been in existence for five years now, so we thought our logo needed a little freshening up. We wanted a logo that was easy to replicate onto clothing and products as we plan to expand our reach. What do you think? The logo will be used for Cynergy Personal Trainers, Cynergy Aventura, and Cynergy BeSpoke. Read on to find out more.

 


Cynergy Aventura

Speaking of reach, we would like to introduce a new Cynergy venture. It is called Cynergy Aventura. Gareth Batson and Richie Barnes are heading up this new leg of the business. We are very pleased to have found a like-minded business partner in Richie and we look forward to growing the business with him.

This part of the business will focus on adventures abroad as well as local cycling club runs. We wanted to create an all-inclusive cycling club that will educate members how to ride their bikes in a group safely as well as improve their cycling abilities.

Cynergy Aventura has its own website at www.cynergyaventura.co.uk, but you can also reach the link from our CynergyPT website and vice-versa. Here you will find out more information on some of our up and coming adventures:

  • Kilimanjaro Trek – August 2015. Fancy trekking up Killi? Cynergy staff will be on hand to help you reach the summit as well as encourage you along the way.
  • Majorca Cycling Training Camp – February 2015. Geared towards the beginner to intermediate level cyclists. It is a week-long training camp cycling in the beautiful island of Majorca, with it’s varied terrain, helping to build confidence ,technique as well as cycling strength.
  • The Fred Whitton Cycling Challenge – Takes place in the Lake District. Strong cyclists, daring to take part, will be fully supported by Cynergy staff to help finish the challenge. Already fully subscribed. Maybe try next year?
  • Saturday Afternoon Club Rides – Rides set off at 12 midday. These first few rides will be focused on beginner to intermediate level riders to help them with riding in a bunch as well as road etiquette.

Watch this space for… Cycling Paris to Roubaix, a one day classic cobbled route, and Alpine cycling adventures planned for next year.

Go to the Aventura website for detailed information on any or all of the above.

 


Cynergy BeSpoke

So under the Cynergy brand we have personal training (orange logo), adventures with an emphasis on cycling (yellow logo), and now a bike shop (red logo). Cynergy BeSpoke will be fully operational for any cycling equipment needs, repairs, and or advice at the start of the new year. Currently they can do bike repairs and bike sourcing for our clients.

Richie Barnes owns and manages this leg of the brand. You can find a link to his website from Cynergy Personal Trainers website or go directly to www.cynergybespoke.co.uk.

 


What We Are Up To

Cat is still recovering from injury and sadly has had to defer her place in the Marine Corps Marathon which is to be held in Washington D.C. on the 26th of October 2014. She will focus on recovering properly and run the event next year.

In the meantime, Cat is enjoying her time on the bike and doing the low mileage runs she is permitted to do to keep her sanity. She is also looking forward to the Majorca Training Camp in February.

Gareth’s Cyclo-Cross Races start next weekend! He is looking forward to the change in training and to his first race of the season. Gareth’s full winter training program will also include the Turbo training sessions mentioned under the Class heading.

Finally, Gareth will be gearing up to lead some of the rides on the Majorca Training Camp in February. He and Richie Barnes, will be group leaders on the camp.

The new season of Canine Cross Country has begun and soon the bears will be dragging Cat and Gareth through the woods at various locations. Their agility training continues on, but we are pretty clear that Jens just goes through the motions to appease his people, while Heidi has a real zest for haring around the courses.

 


Core Fitness

As the race season winds down and Christmas draws near, most people start to back off of their training regime. Usually this is because the days get shorter and it gets harder to motivate yourself in the cold, dark months.

This is understandable, but it is important to remember that at a minimum, core fitness should be maintained during this time.

Whether you are a runner, a cyclist, or even a gardener, you are more prone to injury if your core is weak. Many of you will know this fact already, but it is easy to let things go in the coming months because of hectic lives, travel plans, or sheer lack of motivation due to the onset of the cold, dark days.

So get yourself a mini core workout plan and stick to it! If that sounds a chore, contact Cat or Gareth and they will sort one out for you. No excuses.

 


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 to18:00
Saturday: 08:00 to 13:30

Personal Training Sessions are by appointment only. Please call or email for details.

Newsletter Spring 2014


Newsletter Spring 2014!

Classes

Yoga Class: Yoga is still ongoing!  The Yoga class takes place on Thursday morning from 11:00 to 12:30.  All abilities welcome. Call to reserve your place.

Power Yoga:  Coming Soon to Tuesday evenings.

Pilates Class: Classes are one hour long and for all abilities. Class to resume in May after the Bank Holiday. Reserve your place now as it is very popular and fills up quickly.

Running Group:  Meets at 08:30 am in front of the gym/centre. All abilities welcome! We run between three and five miles. See our website for more information. Our email address is [email protected].


Cynergy Open Day!

26th  April 2014  1pm – 4pm

Well, it has been a little while since Cynergy held their last Open Day, so it is high time one was held for everyone to come out and visit with the Therapists, Instructors, and even the Personal Trainers of Cynergy.  All will be on hand to answer any questions you may have about any of the services offered. Come and try the mini taster sessions on the day. Tea, coffee and nibbles will be available for those that get a bit peckish.

Pilates Class

Our Pilates class has had a bit of a break due to our Class Instructor falling ill for several weeks.  We are pleased to announce that she is feeling better now and ready to get back to work.  Class will be reorganising and resuming after the May Bank Holiday.

If you are interested and want to sign up, now is the time as her class usually fills up quickly.  For more information look on our website or contact us on 07951-659728.

Power Yoga

Power yoga will be coming to Cynergy soon!  Claire Trundell will be looking to start up an evening power yoga class on Tuesday nights for those looking for something a bit more challenging in their yoga workout.  Come for a taster at our Open Day next month!  She will be here to hand out flyers and give a bit of a taster to those of you interested in a new challenge.

What We Are Up To

Cat has managed to secure a place in the Marine Corps Marathon to be held in Washington
D.C. on the 26th of October.  There is quite a bit of time before proper training needs to commence, but it is something to for her to keep the motivation high.

Gareth has booked his flight for his annual trip to Majorca for his cycling training camp.  Basically it is a week of hill training and riding 100+ miles per day to prepare him for his racing season back here in England.  Good luck with that G!

The weather has been so ridiculously wet that even the dogs have suffered.  Their agility and Canine Cross Country events have been postponed until better weather prevails.  Hopefully that will be soon.  Cynergy cannot have soft, squishy dogs for mascots.

“Flu risk cut by vigorous exercise”

According to the BBC’s latest report, new data suggests “Doing at least two and a half hours of vigorous exercise each week cuts the chance of developing flu…”  The London School of Hygiene and Tropical Medicine conducted an online flu survey with a sample size of approximately 4,800 people. Researchers stated that “Moderate exercise did not appear to have a protective effect.”  Although these are preliminary findings, they are encouraging, according to Dr. Alma Adler of the London School of Hygiene and Tropical Medicine.

 So, get out there and get training!

Cat and Gareth Batson • 07951 659728 • www.cynergypt.co.uk[email protected]

Hours of Operation: Monday: 11:00 to 20:00 Tuesday-Thursday: 07:30- 20:00 Friday: 07:30 to18:00 Saturday: 08:00 to 13:00

Newsletter Winter 2013

Cynergy Personal Trainers
Winter Newsletter 2013
  

Merry Christmas!


Classes


Yoga Class: Yoga is still ongoing! The Yoga class takes place on Thursday morning from 11:00 to 12:30. All abilities welcome. Call or book on-line to reserve your place.

Kettlebell Class (New):To begin Thursday, 9th of January at 7:00pm. A short 30 minute cardio blast to get your fitness levels back on track in the new year. Book early as space is limited! If we don’t have the numbers signed up, we don’t have a class. Read on for more information.

Pilates Class: Classes are one hour long and for all abilities. The class is currently full, but if enough people are interested we will start another one. Read on for more information.

 

Running Group: Meets at 08:30 am in front of the gym/centre. All abilities welcome! We run between three and five miles. See our website for more information. Our email address is [email protected].

New Kettlebell Class!

Beginning on the 9th of January, we will be running 30 minute Kettlebell training sessions. This is an intense, full-on workout to fit anyone’s work schedule.The focus is cardio fitness and an overall core workout.

Class to be held at 7:00 pm on Thursdays! For those of you interested in taking part, contact us today to book your first session. Classes are based on a six week program schedule.

New Personal Trainer Starting in January

Cynergy PT has a new Personal Trainer starting in January. We have searched long and hard to find the right fit and we believe we have found him. His name is Joe and he has recently finished his University based qualifications in Sports and Science.

We know Joe from the cycling world and his abilities have always impressed. He knows the dedication required to win races, and he is more than capable in applying that dedication to his work. More recently Joe has become involved in Martial Arts. No doubt he will excel at a competition level here too.

Joe will look at bringing his knowledge and interests to the gym to help motivate others. We are thrilled to have him join our little team at Cynergy.


What We Are Up To


Cat, Gareth and ‘The Bears’, otherwise known as Jens and Heidi will be taking the week off between Christmas and New Year’s to gear up for 2014.

Work has been busier than usual and down time is a bit harder to come by these days. This down time is where plans are made for new classes, training courses are organized and general administrative duties are sorted, all so that we can provide you with a better service.

So, ideally, we will rest up over the break and come back to work recharged and ready to tackle the new year as well as our new adventures!

We are looking forward to a fabulous 2014!



Winter Bugs

Keep your immune system strong throughout the holiday season. Although it is Christmastime and everyone is gearing up for their social parties and drinks dos, try not to overindulge.

Eat healthily, keep up with your exercise regime, and keep your alcoholic intake to a moderate level in order to keep from weakening your immune system. And if you do come down with a winter bug, take the time to rest and recover. Do not panic! A couple of weeks off from training will not hurt your fitness levels.

You will bounce back quicker having taken the time to fully recover than if you push yourself to work out too soon.


Cynergy’s New Acupunture Therapist
Clare Agnew Lic Ac BSc (Hons), MBAcC, CAUK

Clare has been in private practice for 14 years. Starting out as a Personal Trainer and Sports Therapist she has set up a successful practice from Wooburn Green, Bucks. Clare graduated as an Acupuncturist from the College of Chinese Medicine in 2007 and now treats many other medical conditions. She is also a member of the Cosmetic Acupuncture UK (CAUK) and has extensive knowledge of cosmetic acupuncture techniques.

Acupuncture is a complex medical system which from a Chinese Medicine perspective allows a diagnosis to be made to treat an illness. It can also be used to improve well-being and prevent disease. She has a special interest in treating athletes. Treatments are to maintain optimum health, injuries, observing technique and motivation. She hopes to attend the Commonwealth Games next year supporting these athletes.

Acupuncture has been used in China for thousands of years, and is widely practised in the world as a drug-free therapy. Its effectiveness is increasingly recognised in the West.

Clare strives to listen deeply to the needs of all of her patients. This provides a sense of trust and compassion when a patient decides to try acupuncture.

Clare works closely with other practitioners and has patients referred by doctors, chiropractors and physiotherapists. Referrals can include injuries, chronic fatigue, back pain, migraines, depression to name but a few.

Clare will be joining us on the 14 January to help our clientele as well as existing patients she already treats in the surrounding area.
If you want to know more she is offering free 15 minute consultations on the 14th.
If you want to book in she can be contacted on 07773 187 637 or [email protected]
www.clare-acupuncture.co.uk.


Merry Christmas!
Cat and Gareth Batson

Cat and Gareth Batson 07951 659728

www.cynergypt.co.uk [email protected]

 

Hours of Operation: Monday: 09:00 to 20:00 Tuesday-Thursday: 07:30- 20:00 Friday: 07:30 to18:00 Saturday: 08:00 to 13:30

Newsletter Summer 2013


Newsletter Summer 2013!

Classes

Yoga Class: Yoga is still ongoing!  The Yoga class takes place on Thursday morning from 11:00 to 12:30.  All abilities welcome. Call or book on-line to reserve your place.

Kettlebell Class (New):To begin Tuesday, 30th of July! Lunchtime and Evening Classes available! Short 30 minute cardio blast.  Book early for this class! If we don’t have the numbers signed up, we don’t have a class. Read on for more information.

Pilates Class (New): To begin with a taster session on the 22nd of July!  Classes are one hour long and for all abilities.  Read on for more information.

Running Group:  Meets at 08:30 am in front of the gym/centre. All abilities welcome! We run between three and five miles. See our website for more information. Our email address is [email protected].

 


New Kettlebell Class!

Beginning on the 30th of July, we will be running 30 minute Kettlebell training sessions.  This is an intense, full-on workout to fit anyone’s work schedule.  Classes begin at 12:30 on Tuesday for a mid-day energy boost, and 17:30 on Friday afternoons for a pre-weekend kick off!  For those of you interested in taking part, contact us to book your first session.

New Pilates Class!

Well, here we go again!  We are starting up yet another Pilates Class. This time the class will be instructed by Lauren, who first started doing Pilates at the age of fifteen when she was diagnosed with Scoliosis: a curvature and a twist of the spine. She was advised to try Pilates first to see if it could help, and she found the results to be amazing. So much so that she didn’t need surgery anymore! Since then, Lauren has been attending Pilates classes and decided to pass on her knowledge to help others and trained to be a Body Control Pilates instructor. She also trains young horses and is a competitive show jumper; She has found that Pilates helps her enormously, as it corrected her posture, helped prevent her chronic back pain and improved her riding.

Come along on Monday, 22nd of July at 10am and give her first class a try.  It is a taster session and is only £5.

What We Are Up To

San Francisco has come and gone.  Cat ran the Marathon at the end of last month and managed (just) to finish in under the four hour mark. It was much hillier than expected. But even with the extra efforts she has never had a quicker post-race recovery. Aside from sore toes (due to the steep descents) all other muscles were pain free after a good stretching session given by none other than Mr. Gareth Batson.  Although before the SF Marathon even began, Cat had stated she would do no more marathons. After her visit to Washington D.C. she has decided to do perhaps one more…the Marine Corps Marathon in October 2014.  Watch this space.

Gareth has been to his week-long training camp in Mallorca, and has been focusing on his Time Trail (TT) efforts. Back in June he competed in the men’s National 25 TT as a Vet for the first time. Gareth finished midfield. On the 19th of July Gareth is cycling at the Silverstone 9-Up Team Time Trial where he will be in a team of nine men.  He has a few more TTs to go before the season ends in September.  Fingers crossed he will have a podium finish at the end of the season.

Jens and Heidi have both managed to compete in a couple of Canine Cross Country events this past Spring. Jens got bored of it quite quickly while Heidi was definitely more impressed with the events. However, they both ultimately just enjoyed running with each other and forgot (or did not care) that there was a competition going on.

Cynergy Running Adventures

Back in March (the 23rd to be exact) the Cynergy Running Group went out for the usual Saturday run.  However, this Saturday it was snowing.  Which of course does not stop a run outing, but we had a visitor from Barbados (Jaggs Dass) visiting the Affonso’s (regular attendees). This was the first time Jags had seen snow and was delighted to be running in it.  For those of you that were there, you will remember that he was so taken by the snow that he decided to go on a little solo adventure chasing some deer that he spotted. We eventually caught up with him and fortunately he had a big smile on his face. So no man was left behind and more importantly, everyone had a good run!

Speed Training Tips

Some of you may be trying to improve your overall speed by just going faster, whether it be running, cycling, or frankly any sport where speed is important.  Unfortunately, just trying to go faster within your regular workouts will not do the job.  You have to do short, sprint efforts in order to improve your speed, so for running, start off with doing 16 efforts of 200 meters as fast as you can go.  Give yourself a 200 meter jog recovery.  For cycling, sprint for signs or trees, but make it a good effort and use the next target for your recovery time. Repeat throughout your ride. By performing sprint efforts every few weeks, you should start to see an improvement quite quickly.  Keep pushing yourself and the results will come.

Cat and Gareth Batson

07951 659728 www.cynergypt.co.uk [email protected]

Hours of Operation: Monday: 11:00 to 20:00 Tuesday-Thursday: 07:30- 20:00 Friday: 07:30 to18:00 Saturday: 08:00 to 13:00

Newsletter Spring 2013

 

Newsletter February 2013

Classes

Yoga Class: Yoga is still ongoing!  The Yoga class takes place on Thursday morning from 11:00 to 12:30.  All abilities welcome. Call or book on-line to reserve your place.

Funtional Fitness: To resume in the Spring!  Watch this space. Read on for more information.

Kettlebell Class: To begin 6 March! Lunchtime and Evening Classes available!  Book early for this class! If we don’t have the numbers signed up, we don’t have a class. Read on for more information.

Running Group:  Meets at 08:30 am in front of the gym/centre. All abilities welcome! We run between three and five miles. See our website for more information. Our email address is [email protected].


New Kettlebell Class!

Beginning on the 5th of March, we will be running 30 minute Kettlebell training sessions.  This is an intense, full-on workout to fit anyone’s work schedule.  Classes begin at 17:30 on Tuesday afternoons, and 12:15 on Wednesdays for a mid-day energy boost.  For those of you interested in taking part, contact us to book your first FREE session.

Bootcamps/Retreats Coming to Cynergy PT

Cynergy PT will be hosting both residential and non-residential “bootcamps” in the near future.  We are looking to instruct healthy and effective workouts as well as show a healthy way of eating to improve and change lifestyle choices.  Watch this space or check our website for the latest information and schedules.

What We Are Up To

Cat has begun training for the San Francisco Marathon in June of this year.  Although off to a slow start, due to an ankle injury, she should be back on track soon and ready to go the distance.

Gareth is gearing up for his annual cycling training camp the first week in March and his racing season starts on the 23rd of March.  Hopefully his legs will have recovered from training in time for his first race.

Jens is preparing for his first Canine Cross Country race of the year in March and Heidi is preparing for her first ever Canine Cross Country race on the same day.  Cat will be running with Heidi and Gareth will run with Jens.  Wish them luck!  It could be very interesting for all involved.

New Rates

As most of you know we have had to increase our fees.  As of January 1, our hourly rates increased to £45.  However, if you buy a block of training sessions in advance or are signed up for a particular training program where payment is made in advance, then you will receive a 10% discount with each purchase.

We have maintained the same fees for the past three years, and needed to finally make the change. We hope you understand.

 High Intensity Training Tips

Vector stopwatchRecent findings show that if you are short on time, a high intensity shorter workout will give you increased fitness benefits.  After a good ten minute warm up, aim to do 30 second maximal bursts with four minutes recovery, repeat four times.  Ensure you do a decent cool down and stretch afterwards.  Only undertake this effort after a full health screening from your doctor and judged to be in good health without any underlying conditions as it is a maximal effort.

Biomechanical Assessmentsbiomechanical

Mention this article and receive a 20% discount on a biomechanical assessment. If you are suffering from reduced functionality as a result of an injury or perhaps you are not performing as well as you would like in your sport as a result of a musculoskeletal injury, then Chris can identify deficiencies in movement and range of motion, postural problems and asymmetries.  Should you want to continue, he can develop a rehabilitation program to have you functioning and feeling better quickly. Contact us to schedule an assessment today.

Functional Fitness-Open Sessions!

Starting in the Spring we will open our gym for two hours on  Friday nights from 4:00pm to 6:00pm for people to come and try out our Functional Fitness Sessions. It is an open training session for you to come and workout as little or as much as you can within the designated time slot. Cynergy Staff will guide you through the session and help with technique.  Each week a new circuit/challenge will await you. As more people attend, you can compete against others, thereby increasing your workout efforts. Do not worry if you are new to some of the exercises, we will show you how to perform them correctly, and over time, you will improve and build strength as well as increase your cardio fitness. For more information, read more about it on our website at www.cynergypt.co.uk.
cynergy personal trainers logo

Cat and Gareth Batson

07951 659728 www.cynergypt.co.uk [email protected]

Hours of Operation: Monday: 11:00 to 20:00 Tuesday-Thursday: 07:30- 20:00 Friday: 07:30 to18:00 Saturday: 08:00 to 13:00