Newsletter – Page 3 – Cynergy Personal Trainers

Newsletter New Year 2012

Newsletter New Year 2012! Olympics Year!

“I think people are maybe a bit scared to ask. People don’t like to be seen not to know stuff.
– Daley Thompson
why only one athlete at the London 2012 Olympics will have been trained by the double Olympic gold medallist

Never thought of getting trained by a professional?
For less than the cost of gym membership, why is that?

Classes

Pilates is Back…Almost! Due to a lacklustre showing, we have not been able to get a Pilates class formed. Sadly unless we get some interest, a Pilates class will not take place at our little gym.

Winter Turbo Sessions: Are up and running! Join Cat and Gareth to maintain your cycling fitness through the winter with Turbo sessions! Thursday nights at 19:00. Bring your bike and your turbo trainer. Spaces limited so book in advance.

Yoga Class: 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.

Boxing Fitness Classes are held Wednesday nights at 19:15. Men and women welcome. Give it a try. Once you have, you will be hooked! Book your spot today as spaces are limited.

Running Group: Meets Saturday mornings at 08:30 in front of the gym/centre.

All abilities welcome! See our website for more information. Our email address is [email protected].

New Classes Starting This Month!

Water Aerobics! Cat will be teaching a low impact water aerobics class starting on Friday, 27 January from 9;00 to 10;00am. The pool is heated and indoors so class is on regardless of the weather. For those of you with sensitive skin, it is a saline pool, therefore no chlorine to hurt your eyes or skin. Sign up now as pool space is limited.

Boot Camp: Starting the 24^th of January, bright and early! Squeeze your workout in before you go to work! Let Chris whip you into shape starting at 6:30 am on Tuesdays. Book online to reserve your place.

Parent & Child Fitness Fun: Not every child likes to be active, but if you add a parent to the mix, there is a lot of fun that can be shared. Obesity in children has become a growing concern, so why not encourage your child to spend some quality time with you while also reaping the benefits of exercise. Classes to be held on Tuesdays at 16:30 beginning on the 31^st of January. Contact Cat for more information or to reserve you and your child’s place in the class.

Any questions? Call or email us for more information.

Parent and Child Fitness Fun

We devised our latest class out of a growing concern for the number of obese children growing up in society today. Most children do not receive enough exercise to keep them healthy. Recent research has shown that exercise increases BDNF, a protein formed in the brain which helps with motor skills and memory. The current trend is for children to spend hours on the computer, or playing video games, or even watching a bit of television. It is not just their inactivity that creates a problem, but the more time spent with a machine, the less social interaction that child has. This is why we developed a parent and child class. So that the child will have the security of a parent nearby to “compete with” and or play with, while still interacting with other children and having fun while exercising.

The Trainers

Cat and Gareth have kicked off their training regime in order to be fit for a few of their up and coming events in 2012. Both Cat and Gareth will be competing in the Antelope Team Time Trial in April…on separate teams, of course;-). Gareth sets off in March for his annual training camp in Mallorca. It should be an interesting year for the two of them, so watch this space.

January Specials!

To kick off the month of January Cynergy PT is offering an introductory rate to the first 10 people that sign up for a block of five personal training sessions. For those new clients, Cynergy PT will waive the initial assessment fee (which is usually more expensive than a one hour personal training session).

Sports and remedial massage: Mention this newsletter and receive 15% off of your next massage.

Free spinal check from our McTimoney Chiropractor in the month of January. Must schedule in advance.

Contact Details:

Owners: Cat and Gareth Batson Phone: 07951 659728 Website: www.cynergypt.co.uk E-mail: [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 2011

Merry Christmas from all at Cynergy Personal Trainers!

Classes

Ongoing classes and classes starting before the new year:

Pilates is Back! Starting Monday nights at 19:45 and/or Saturdays at 12 noon depending on demand…contact us for a place in the class or for more information.
Beginner to Intermediate levels.

Winter Turbo Sessions: Keep your cycling fitness up through the winter with Turbo sessions! Thursday nights at 19:00.
Bring your bike and your turbo trainer. Spaces limited so book in advance.

Yoga Class: 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.

Boxing Fitness Classes are held Wednesday nights at 19:15. Men and women welcome. Give it a try. Once you have, you will be hooked!
Book your spot today as spaces are limited.

Running Group: Meets Saturday mornings at 08:30 in front of the gym/centre. All abilities welcome! See our website for more information.
Our email address is [email protected].

New Classes Starting in January!
Water Aerobics! Cat will be teaching a low impact water aerobics class starting in January. Sign up now as pool space is limited.

Boot Camp: Starting in January, bright and early! Squeeze your workout in before you go to work! Starting at 6:30 am. Sign up today to reserve your place.

Parent & Child Fitness Fun: Not every child likes to be active, but if you add a parent to the mix, there is a lot of fun that can be shared. Obesity in children has become a growing concern, so why not encourage your child to spend some quality time with you while also reaping the benefits of exercise. Classes to be held Tuesdays at 16:30. Contact Cat for more information or to reserve you and your child’s place in the class.

Any questions? Call or email us for more information.

Sign Up for a Run

Just because the days have gotten shorter and the temperatures have dropped, this does not mean that you stay indoors while eating and drinking too much because the holidays are drawing near. If anything, it means get out into the fresh air to get you out of your Autumn/Winter funk!

There are a few running events taking place over the next few months that would be great fun to enter. There is even a Black Park 5K run on Boxing Day. Grab a friend and sign up for it!

Don’t run? Then gather some friends and family and go out for a country walk…but keep the pace highJ.

The Trainers

Cat and Jens (Cynergy’s very own fluffy mascot) are enjoying the month off from timed runs, but will start back with hard running efforts next month. This month has been filled with fun cross country running. This is the time when Jens collects every type of flora in his fur, and Cat scratches herself to bits with brambles, while both of them manage to bring home their share of mud.

In the mean time…Gareth has been getting his feet wet with Cyclocross Racing. It has not been an easy discipline, but it is fun and he is having a great time learning the techniques involved to do well. Sadly, he has noticed there do not appear to be many more events on the horizon, so he may have to go further afield to participate.

Both Cat and Gareth are participating in the winter turbo sessions. It is hard work, but definitely worth the effort. So, for those of you that have never seen the two of them sweat…now’s your chance.

Take the 28 Day Challenge!

During the month of January we will be offering a 28 day challenge to those that have resolved to lose weight this year. Losing weight is never easy, but if you can commit to following our workout regime (tailor made for each client based on an initial assessment) and following our basic food plan, then we can help you shed the pounds.

The idea behind this program is that you will be making lifestyle changes that will enable you to maintain a healthier way of life while also feeling better about yourself as well as having more energy to do the things you want to do. All it takes is a commitment from you and a determination to see it through.

New Running Shop in Marlow!

There is a new running shop in Marlow, and we are all very excited about it! Some of you may remember Brian from the Cynergy Open Day last year. He was there promoting Apex Sports in Farnham Common. He has recently joined forces with Matt (also formerly of Apex Sports) to build their own running shop and provide running kit to us in the Marlow/Henley area. Drop in and have a look for yourself. You can also check out their website at www.runners-retreat-marlow.co.uk.

New Cynergy Personal Trainer

If you have been to the Cynergy gym lately, you may have seen a new face. That face belongs to Chris Stubbs. He is a new trainer we have brought in to help out with some of the overflow. Chris has been in the fitness industry for 11 years and a Personal Trainer for 6 years in Henley-on-Thames, having worked at Exclusively Ladies and Expert Fitness.
From the age of six, Chris has been involved with amateur football. During that time he has had great success as a player and as a coach, winning numerous leagues and cups.
Two years ago Chris took up Kickboxing and represents his club Nemesis Martial Arts in competitions up and down the country. He is also a strength and conditioning coach for the club, and is currently working with British under 75kg champion Chris Djaelani towards the WKA World Championships in Germany. Chris will be available for Personal Training and will running the Boot Camp class , starting in January, at Cynergy.

New Year’s Specials!

To kick off the month of January Cynergy PT is offering an introductory rate to the first 10 people that sign up for a block of five personal training sessions. For those new clients, Cynergy PT
will waive the initial assessment fee (which is usually more expensive than a one hour personal training session).

Sports and remedial massage: Mention this newsletter and receive 15% off of your next massage.

Book in advance and receive your first Pilates Class for free!

Free spinal check from our McTimoney Chiropractor in the month of January. Must schedule in advance.

Contact Details:
Owners: Cat and Gareth Batson
Phone: 07951 659728 Website: www.cynergypt.co.uk E-mail: [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

Wishing y’all a very Happy Christmas!

Newsletter October 2011

Classes

Yoga Class: 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.

Boxing Fitness Classes are held Wednesday nights at 19:15 and a Thursday morning class may begin at 09:00 if we have enough interest. Email us if you would like to attend either. Men and women welcome. Give it a try. Once you have, you will be hooked! Book your spot today as spaces are limited.

Running Group: Meets Saturday mornings at 08:30 in front of the gym/centre. All abilities welcome! See our website for more information. Our email address is [email protected].

Pilates: Interested? Please call or write to let us know what times work best for you.

The Henley 10K and Half Marathon

On 9 October we woke up super early to go out and set up a stand at the Henley Half to offer massage to those weary runners participating in either the 10K or the half marathon. Both Jackie (our masseuse) and Katy (our Yoga Instructor/Masseuse) were on hand to do the work. We were also there to cheer on those clients of ours that were participating for the first time.

It was great running weather and our clients did very well. One in particular managed to pick up a virus from her child a couple of days before the event, but showed up on the morning determined to run the Half…and she did…in under two hours, an impressive feat under normal circumstances. So for all you that participated this past Sunday…Congratulations and well done!

The Trainers

Gareth has his first Cyclo Cross race this coming Sunday! He has been practicing with his new bike and really looking forward to the event. He still needs a bit of work with the flow of running and jumping onto the bike at full pelt, but I am sure in the heat of the moment it will all come together…or else someone better be nearby catching a rare, but funny photo opportunity.

Anyone interested in reading more about Cyclo Cross, go to www.britishcycling.org.uk.

Cat and Jens’ ran their first Canine Cross Country Race of the season at the end of last month and it was a hoot! Jens was on his best behaviour, but we still have a bit of work to do as he gets distracted/bored very easily and prefers to stop and smell the roses, foliage, soil, trees,etc. over racing.

Cat also ran the Berlin Marathon. It was the hardest marathon she has ran to date. The terrain was fine, but there were so many people…almost 50,000 on the day…that it was hard to find your pace. I was pleased though that although I did not run

Side Stitch

How many times have you been out running or even fast walking and you get a painful stitch in your side? There are many theories as to why this occurs, but the most popular one is that it is a cramp in your diaphragm muscle. The best way to deal with it is to slow your breathing down and focus on your breathing technique. This is what many of you have heard me refer to as “belly breathing”. As you exhale, pull your stomach muscles inward and when you inhale push them out.

Winter Training

Well, winter is just around the corner. We all know that once the days start to grow shorter and the temperatures start to plummet, our motivation to go outside and train reaches an all time low.
Believe it or not, the best way to beat the winter blues is to get outside and go for a run or get on the bike and go for a spin, or take your poor dog out for a much needed power walk. The fresh air will do you wonders as will the cardiovascular workout.

The holidays are just around the corner and it is so very easy to put on that extra weight, but oh so difficult to take it off again. Remember, you can always add fat cells to your body but you can never get rid of them.

Contact Details:

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 September 2011

Cynergy Personal Trainers – September News

Classes

*Free Yoga Taster Workshop at Cynergy!

Come and see for yourself the benefits of Yoga. Whether you want to work on your flexibility or address poor core strength or even quiet your mind and re-centre yourself, Yoga can help in so many ways.
When: 2 October 2011 from 11:00 to 12:30. Call us to reserve your place in the workshop. Bring a friend and receive a discount on future sessions.

Yoga Class Regular 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.

Running Group Meets Saturday mornings at 08:30 in front of the gym/centre. All abilities welcome! See our website for more information. [email protected].

Pilates Interested? Please call or write to let us know what times work best for you.

The Trainers

It is less than a week away to the Berlin Marathon. Cat is gearing up for the race and making last minute preparations for the trip. Fingers crossed, she will run injury free and focused. Gareth will be going along for support, and to cheer her on along the way.

Gareth has finished his season of racing. Unfortunately he has been fighting off a few viruses due to fatigue and did not perform according to his standards. But he is feeling much better after a holiday in the sunshine and came back ready and eager to start his winter training.
Speaking of winter training, Gareth will start doing Cyclo Cross racing to keep his fitness levels high and bike handling skills sharp.

Cyclo Cross races are short but very sharp! Lasting approximately one hour in duration it is very high intensity and so really good training to keep your fitness levels on top throughout the winter months. Even if you dont race, the opportunity to simply ride hard around the woods on a road bike with knobbly tyres is worth trying this winter, especially if it snows!
Anyone interested in reading more about Cyclo Cross, go to www.britishcycling.org.uk or contact us for some alternative and muddy winter training to put you ahead of the competition for next Spring!

As you read this, Cat and Jens’ are either in the process of running their first Canine Cross Country Race of the season or have just completed running it. This one is held in Bagshot, Surrey. It should be a good time for them both, and hopefully Jens will refrain from trying to sit on the smaller dogsJ.

Check out the events on the Cani-X website at www.cani-cross.co.uk and give it a go. You just might find a new pastime to share with your pooch!

Iliotibial Band Syndrome

ITB or Iliotibial Band Syndrome is a common injury to runners and cyclists. The ITB is a ligament-like structure that runs from your pelvis and along the outside of thigh to the outside of the top of your shinbone. As you run or pedal the ITB rubs across a bony outcrop on your knee, which helps to keep it in stabilised. However, sometimes whether due to poor running mechanics, weight gain, racking up too many miles too soon or a structural imbalance, the ITB comes out of its groove and rubs against other structures in your leg thereby creating friction on the ITB

This friction can result in inflammation and or a click in your knee. If you continue to run or cycle you will usually feel a stinging or burning sensation on the outside of your knee.

A Few Common Causes: Poor warm up prior to efforts. Increasing distance too quickly. Weak hip abductors.
Prevention/Maintenance: One of the easiest ways to try and prevent ITB syndrome is to regularly roll the outside of your leg on a foam roller. Initially this is very uncomfortable, but the more you do it, the more bearable it becomes. You can find these rollers at most running shops. Ask us how to use it properly.
In addition, watch your weight and increase your mileage slowly.

Contact Details:

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 August 2011

Newsletter August

Classes

Free Yoga Taster Class at Cynergy! Come and see for yourself the benefits of Yoga. Whether you want to work on your flexibility or address poor core strength or even quiet your mind and re-centre yourself, Yoga can help in so many ways. When: 21 August 2011 from 11:00 to 12:30. Call us to reserve your place in our class. Bring a friend and receive a discount on future sessions.

Running Group: Meets Saturday mornings at 08:30 in front of the gym/centre.
All abilities welcome! See our website for more information.
Our email address is [email protected].

Pilates: Interested? Please call or write to let us know what times work best for you.

The Trainers

Well, Cat’s training is back underway. July started the move towards the Berlin Marathon at the end of September. August will be the bulk of the long miles and the most time consuming. The focus at this point will be to remain injury free by regular visits to the Cynergy Chiropractor and Massage Therapist, as maintenance is key to maintaining a healthy and strong body.

Gareth has resumed his training as well in the run up to the end of the season; a couple of key races in mind, one in August and one in September. The time off from training has been crucial as it pointed out a fatigue that still needs to be addressed in order to have the desired success…nothing that a short holiday will not cure.

Cat and Jens’ first Canine Cross Country Race of the year will be the 17^th of September. This one is held in Bagshot, Surrey. There are earlier events, but this one is the closest. If you missed the last newsletter, Cani-X is where you run with your dog(s) while harnessed together. The dogs love it and so do their people.
Check out the events on the Cani-X website and give it a go. You might find that you love it too!

Stretching

When it comes to exercise, do not waste time performing static stretches prior to running or cycling. Instead why not perform some dynamic warm up exercises (arm and leg swings, trunk rotations, etc.)? Dynamic stretching will warm your muscles in preparation for the effort and mobilize joints; whereas static stretching, prior to running or cycling, is not only unnecessary, but will only reduce the elasticity, i.e. power, in your muscles.

September Bicycle Maintenance Workshop
Dan Slyfield will be teaching an advanced bicycle maintenance class at Cynergy PT on the 4^th of September. Dan works at Saddle Safari in Marlow, and if you have ever had your bike in there for a service, there is a good chance he worked on it.

As mentioned last month, Dan has worked on our bikes for over 6 years and has always managed to help us out…even when it meant working on his own free time. With summer making an occasional appearance, it may often be difficult to have your bike maintenance done quickly, so if you can do some simple things yourself, you might free up some all important cycling time.

Book now to hold your spot on the day as class size is small to give you the best attention on the day.

Students of all ages and abilities are welcome!

Contact Details:

Owners: Cat and Gareth Batson

Phone: 07951 659728

Website: www.cynergypt.co.uk

E-mail: [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 Summer 2011

Summer Newsletter from Cynergy Personal Trainers

Yoga at Cynergy! Whether you are a yoga novice or a yoga elite; Katy can push you to achieve more.

Call us about our introductory rates to see if the class is right for you. 07951 659728

Boxing Fitness Classes are held Wednesday nights at 19:15 and a Thursday morning class may begin at 09:00 if we have enough interest.

Email us if you would like to attend either. Men and women welcome! Give it a try! Once you have, you will be hooked!

Book your spot online! Spaces are limited.

Running Group: Meets Saturday mornings at 08:30 in front of the gym/centre.

See our website for more information or email

[email protected].

Pilates: Interested? Please call or
email to let us know what times work best for you.

The Trainers

The month of June has been a recovery month for both Cat and Gareth. Both have been training full on since February and have cut back on their training for the month of June to re-charge and get ready for upcoming events.

Cat has been focusing on building up muscles so she can run the entire Berlin Marathon at a pace she can be happy with.

Gareth has also taken a few weeks off from racing in order to mentally prepare for his upcoming National Time Trial Race in September. The time off from hard training brings back the love of cycling, which you need to succeed.
August starts the Canine Cross Country events…running with your dog(s) while harnessed together.

The first local event will be held in Bagshot, Surrey in mid September. It is an absolute hoot got get out with your do and run a set distance through the countryside. The dogs love it and so do their people, I highly recommend it to everyone.

Come and see for yourself, or just cheer me and Jens (our Standard Poodle) on to victory! Watch BBC’s Mike Bushell try out Canix here…

High Frequency

Finding time to get out and train can be difficult. Try and do your workouts as frequently as possible though. You are better off getting your heart rate up four or five times a week for 30 minutes each time then by doing one long 3 hour session for overall fitness and weight loss.

Cynergy’s Featured Instructor
Dan Slyfield will be teaching bicycle maintenance classes at Cynergy PT.

He works at Saddle Safari in Marlow, and if you have ever had your bike in there for a service, there is a good chance Dan worked on it.

Dan will be teaching a Beginners Bicycle Maintenance Course at Cynergy PT on the 24^th of July at 10:00am.

Class fee is £15 per person for a three to four hour class.

He will also be conducting an Advanced Bicycle Maintenance Course in September so check with our website for dates and times.

Dan has worked on our bikes for over 6 years and has always managed to help us out…even when it meant working on his own free time. With the onset of summer it may often be difficult to have your bike maintenance done quickly, so if you can do some simple things yourself, you might free up some all important cycling time.

Book now online to hold your spot on the day as class size is small to give you the best attention on the day.

Students of all ages and abilities are welcome!

Contact Details:

Cynergy Personal Trainers
are Cat and Gareth Batson and are located at
Lower Woodend Barn, Fawley, Henley-on-Thames, OXON, RG9 6JF

Phone: 07951 659728 Website:
www.cynergypt.co.uk E-mail:
[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

Having trouble reading this?
View it in your browser. If you do not wish to be contacted

unsubscribe instantly.

Newsletter SPRING 2011

Classes

Pilates Classes are ongoing at Cynergy! If you have any question as to whether Pilates is for you, come and give the class a try! Call us to find out about our introductory rates! Classes are held on Monday mornings from 11:00 to 12:00.

Yoga has begun at Cynergy! Katy Senn is our instructor, and has experience working with people of all abilities, so whether you are a yoga novice or a yoga elite; Katy can push you to achieve more. There are only a maximum of 8 people per class, so ensure your spot by booking early on our online booking form. There are introductory rates to see if the class is right for you.

Boxing Fitness Classes are held Wednesday nights at 19:15 and a Thursday morning class may begin at 09:00 if we have enough interest. Email us if you would like to attend either. Men and women welcome! Give it a try! Once you have, you will be hooked! Book your sport today as spaces are limited.

Running Group: Meets on Saturday mornings at 08:30 in front of the gym/centre. See our website for more information. Our email address is [email protected].

The Trainers

Cat is well into her cycling team time trial training as well as her marathon training. There is only three weeks to go for the Antelope Team Time Trial and six weeks to go for her first marathon of the year.

Gareth is back from his week away in Majorca and licking his wounds. Hopefully the tough cycle training will pay off in the races! His first 25 mile time trial resulted in a 6^th place finish out of approximately 72 participants, so well done to him! More results to come so stay tuned! Follow Cat and Gareth’s progress on twitter and facebook!

Spring Training Tips

Step it up: Spring is here and what better way to celebrate the improved weather conditions then by making a few fitness goals. Training for training’s sake is good, but why not put something in the diary for you to work towards?

If you like to run, sign up for a local 5K or 10K running event. If you like multi-sport events, there are a number of RatRace Events to challenge the runner, cyclist and even rower in you. These events are fun and often can be done as a team for extra support. Go on! Get some dates in the diary!

Cynergy’s Featured Therapist
Cat has known Sandy almost as long as Cat has lived in this country (over 6 years), and she has been Cat’s sports masseuse the entire time. Sandy has treated Cat and now Gareth after hard training sessions, for general maintenance, and or injury. When Cat mentioned she was going to start their own business, Sandy said she wanted to be a part of it, and Cat was thrilled to be able to include her. Our goal at Cynergy is to have the best that we have found coming to work under one roof so we can pass their expertise on to our clients.

In addition to sports and remedial massage, Sandy also does a host of other treatments. Among them…allergy testing, aromatherapy massage, Indian head massage, Reiki, and much more.

Contact Cynergy to book your appointment with Sandy and receive 10% off in April, and see what Sandy can do for you. See our website for rates.

Contact Details:

Owners: Cat and Gareth Batson

Phone: 07951 659728

Website: www.cynergypt.co.uk

E-mail: [email protected]

Hours of Operation:

Monday: 13:00 to 20:00

Tuesday-Thursday: 07:30- 20:00

Friday: 07:30 to18:00

Saturday: 08:00 to 13:00

Newsletter February 2011

Classes

Pilates Classes have begun at Cynergy! If you have not already booked your space for our Pilates class, then do it now! Sally is a well accomplished instructor and you will love her class! They are held on Monday mornings at 11:00.

Yoga Class: Beginning 3 March at 11:00 on Thursday mornings. Katy Senn is our instructor for the class, and has worked in such prestigious places as Champneys and Cliveden. There are only a maximum of 8 people per class, so ensure your spot by booking early on our online booking form.

Boxing Fitness Classes: Wednesday nights at 19:15 and Thursday mornings at 09:00. Owners Gareth and Cat lead the respective classes. Open to both men and women. Experience a cardio workout like never before! Book online today as spaces are limited.

Running Group: Meets on Saturday mornings at 08:30 in front of the gym/centre. See our calendar for more information. Our email address is [email protected].

The Trainers

Cat has begun her cycling team time trial training as well as her marathon training. Gareth heads to Majorca the first week of March for a week of road cycling training! His first weekend back from camp happens to be his first race of the season! Follow their progress on twitter and facebook!

Winter Training Tips

Mix it Up!

February is a hard month for training! There is no denying that, but if you switch things up a bit, you might find that you can rejuvenate your exercise regime.

For example, if you typically run with music, try leaving it behind. Or if you do not typically run to music, try it. Be adventurous and look at different running routes. Leave the cross country routes until drier weather and head for the roads. If you usually exercise on your own, try including others by joining a running or cycling club, or join a class.

Cynergy’s Featured Therapist
Sarah graduated from the McTimoney Chiropractic College in February 2005 after studying for four years. Interested in manipulative therapies whilst studying her A levels an episode of sciatica prompted a visit to a Chiropractor in 2000; and then the natural progression to studying in 2001! Sarah previously studied a Health Sciences degree at Salford University.

Sarah thoroughly enjoys her job. She said “what I find fantastic about being a Chiropractor is that each day in clinic is different, presenting new challenges.

People come to see me for a variety of reasons which keeps me interested and enthusiastic. Part of my job is being a detective – trying to work out what is causing patients pain and discomfort and then resolving it”.

McTimoney Chiropractic is a gentle, precise, whole body approach to Chiropractic care. Misalignments are corrected using quick, gentle and accurate adjustments which ensure the patient experiences maximum comfort.

Contact Cynergy to book your free spinal check for the month of March and see what Sarah can do for you.

Contact Details:

Owners: Cat and Gareth Batson

Phone: 07951 659728

Website: www.cynergypt.co.uk

E-mail: [email protected]

Hours of Operation:

Monday: 13:00 to 20:00

Tuesday-Thursday: 07:30- 20:00

Friday: 07:30 to18:00

Saturday: 08:00 to 13:00

Newsletter January 2011

Welcome!

Welcome to Cynergy PT’s first ever newsletter! We had such a great start for our business last year and some of our clients made some amazing achievements. We have so much planned for this coming year, I cannot wait to share it with y’all!

Last Year Recap

Last year began with an amazingly tough start. As soon as our doors opened, the snow began to fall. We missed about 3 weeks in total last year due to the unexpected weather in conjunction with our very hilly location. But we persevered with the kindness and patience of our landlords, and are very happy with how the rest of the year went.

Speaking of which, last year we had clients that went on to complete such amazing events as The Etape (a particularly difficult stage of the Tour de France that opens every year to the public), the Trans Rockies (an eight day mountain bike race across the Rocky Mountains in Canada), The Windsor Triathlon, the Windsor and Reading Half Marathons as well as the Henley Half. In addition we had clients that improved their overall fitness levels and lost weight they thought would never shift.

That being said…bring on 2011! We cannot wait to see what new challenges lie ahead for us.

What’s Happening at the Centre?

Now for what’s happening at Cynergy this year! We have taken this early month to make a few changes to Cynergy.

First….We are now finally on Facebook and Twitter! You can follow us and see what the latest health tips or fitness recommendations are being supported or promoted by us. You can also just check in and see what our actual progress is after a racing event or a training day.

Classes: We have more classes being offered this year, starting in February. Check our website for dates and times. We now have a Monday morning Pilates class, a Wednesday night full on boxing class as taught by Gareth, a Thursday morning fitness boxing class instructed by Cat, and followed by a late morning Yoga class. Sign up for the classes and read all about the instructors and their many qualifications on our website (www.cynergypt.co.uk).

Running Group: Cat has started a running group that meets on Saturday mornings at 08:30 in front of the gym/centre. Our runs vary in distance, but range from three to five miles and are usually off road, unless the countryside is too muddy. We change things up regularly and may spend the time doing running drills. Those are great if you want to improve your speed or you just want to make your everyday runs a bit easier.

Call us or Register on our website if you are interested in joining us. We would love to have you along. Our email address is [email protected].

Events: We have also decided to develop our own Cynergy PT Running Event in October. It will start and finish from our Centre and will be in aid of Parkinson’s Disease to support a very dear friend of ours who was recently diagnosed. Details to follow soon, so watch this space!

Newsletter: Finally, our Newsletter! What better way to keep everyone informed than by an update from us! We will produce them monthly to keep everyone up on the latest specials, offers, health tips and fitness fads.

What Are We Up To?

First, Cat and Gareth Batson (Owners of CynergyPT) have devised quite a busy sporting year for themselves.

Cat plans to run two marathons this year…the Rotary Shakespeare Marathon in May and the Berlin Marathon in September, so wish her luck with those! The Shakespeare Marathon is just to check the legs out, while Berlin will be for time and in aid of Cystic Fibrosis as her little cousin suffers from this horrible disease.

In addition, Cat will attempt her first three person cycling team time trial in April. A little scared about the idea, but excited at the same time.

She will also be doing various individual time trials in both running and cycling this summer. She has a lot on her plate, but eager to tackle the challenges.

Gareth on the other hand will be flying off to Majorca in early March for his annual cycling training camp! He will be meeting up with some of High Wycombe’s elite riders to put themselves through their paces to prepare them for the racing season to come.

His first road race of the season is The Spring Chicken on the 12^th of March, and his first time trial of the season will be the Leslie Cole 10 Mile Time Trial on Good Friday in April. There will be many other road races he will be competing in this year and we will let you know how he gets on in all of these events.

Finally, in between training clients and racing, Gareth will be coaching the High Wycombe Cycling Club’s (HWCC) Women’s Teams for The Antelope (Three Up Team Time Trial) in April. We are cautiously optimistic that there will be three teams of three entered on behalf of HWCC.

Top Trainer’s Tip

Most people are trying to lose weight post Christmas, so here is some advice about heart rate training zones…The common misconception to lose weight is to train at 70% of your maximum heart rate (MHR) steadily, whereas in reality, research shows you will get better results if you train at a higher intensity (85-90% of your MHR) for shorter intervals.

To work out your rough maximum heart rate take 220 and subtract your age. Then multiply that number by the percentage you wish to achieve to work out. On your chosen apparatus hold that heart rate for one to two minutes and then recover for three minutes and repeat four times. As your fitness improves, increase your work interval and reduce your recovery interval.

Always get checked out by a doctor prior to undergoing workouts to this intensity.

Vitamin D…Are You Getting Enough?

With the gray days of the typical British winter upon us, it becomes more difficult to get enough Vitamin D to promote a healthy body. A Vitamin D deficiency may cause depression and fatigue, as well as diabetes, heart disease, stroke, and osteoporosis.

Recent research as published in the U.S. issue of Runners World Magazine shows that many of us would benefit from taking one vitamin D supplement daily in the winter, in addition to taking advantage of the odd sunny day for a quick run or a walk to absorb what little sunshine there might be! So if the sun is out…you should be too!

Cynergy’s Featured Therapist

As part of the New Year belt tightening, Jackie is offering treatment at the SPECIAL RATE of £35.00 for an hour during the remainder of January and February of this year. For other therapies she can provide please visit our website. Call to book your appointment today.

Winter Health Tips

This winter so many people are coming down with cold and flu, so we need to protect against the bugs by following the usual rules of hand washing and avoiding those that are ill. In the next paragraph, Jackie has provided a list of immune boosting herbs along with information on how they work. Information provided by CAMclub, complementary health care association. I hope they help!

Three Herbs to Boost Your Immune System!

1) Garlic – A natural antibiotic, immune system stimulator, and it increases the effectiveness of the infections fighting cells of the body. It also blocks the production of toxins by germs.
2) Echinacea – It is effective against a wide range of bacteria, viruses, and fungi. It is most effective when taken at the onset of a cold or flu.
3) Chinese Ginseng – Affects the immune control centres of the nervous system, both directly and indirectly through the adrenocortical hormones. It tones, increases output, and restores equilibrium.