Come along to our new Diet and Nutrition group at Retallack every Thursday from 5.30 pm to 6.00 pm.

Each week we’ll be providing easy to follow and interesting diet information, that combined with the right exercise, could help you quickly reach your goals!

Only £2.50 for members and £3.00 for non-members. Come along to learn and discuss diet and lifestyle choices at…

‘Think Thin Thursdays‘

See you there!

Do you feel you need that extra boost to increase the intensity of your workout? If so then Personal Training is exactly what you need. You will get a brand new training programme tailored to your exact needs and also have a trainer there with you to perfect your technique and help increase your motivation. For a limited time only we are offering 10 P.T sessions for £160, they do not need to be booked in all at once and are valid for 12 months so is perfect for anyone, Weather you need to lose those few extra pounds ready for Christmas or you would just like a review every month or so. For any more questions just ask one of the Leisure team and they will be happy to help.

If your looking to lose weight this winter then the best way to burn fat is through resistance exercise that also raises the heart rate, rather than from cardio work alone. Resistance work creates lean muscle and lean muscle is the most efficent burner of fat. So before you spend countless hours pounding away on the treadmill book in with one of the Leisure team today to set you up with your resistance training program to get you into the shape of your life this winter.

With an increasing prevalence of obesity and unhealthy lifestyles the incidence of type II diabetes has increased dramatically, even predicted to reach epidemic proportions over the next decade.

Along with diabetes, patients can develop many unwanted cardiovascular complications.

If you are overweight / obese and have an inactive lifestyle, but do not have diabetes yet, now is the time to do something about it before it is too late!!

Exercise helps control type II diabetes by:

- Improving your body’s use of insulin.
- Burning excess body fat, helping to decrease and control weight (decreased body fat results in improved insulin sensitivity).
- Improving muscle strength and increasing bone density and strength.
- Lowering blood pressure.
- Helping to protect against heart and blood vessel disease by lowering ‘bad’ LDL cholesterol and increasing ‘good’ HDL cholesterol.
- Improving blood circulation and reducing your risk of heart disease.
- Increasing energy levels and enhancing work capacity.
- Reducing stress, promoting relaxation, and releasing tension and anxiety.

- Call or drop in to discuss with one of our leisure team our membership information and variety of fitness classes we have on offer. Also take advantage of our personal training sessions which are tailored to your individual needs!!!

Ingredients
4 medium Bramley apples , each weighing about 200g/8oz
4 tbsp clear honey
½ tsp ground cinnamon
finely grated zest and juice of 1 large orange
250g blackberries

Method
1. Preheat the oven to 180C/gas 4/fan 160C. Core the apples so you have a hole the size of a pound coin in each one. Make a cut just into the skin around the middle of each apple.
2. Stand the apples in a shallow baking dish large enough to take all four. Mix together the honey, cinnamon and orange zest, put an equal amount into the cavity of each apple, then pour the orange juice into the dish.
3. Roast the apples for about 40 minutes, spooning the juices over them occasionally. Then, when the apples are almost ready, spoon the blackberries around and over the top of each apple. Return to the oven for 10 minutes or until the juices start to run. Spoon the blackberries and juices over the apples to serve.

(Adapted from BBC Good Food)