Exercise & Food to Fall in Love with this Autumn - China Fleet Country Club
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Exercise & Food to Fall in Love with this Autumn

Hello, Debbie here again and welcome to the very Autumnal October edition of your monthly Live. Better blog!

I’m not sure where the Summer went. Those long warm days, alfresco eating and glorious sunshine seems a long time ago now. Though, I’m not sure about you, but I’m sort of looking forward to the changing of the season. Comfort food, log fires and enjoying brisk walks on the moors.

Summer may have gone, but there’s plenty to ‘fall’ in love with this Autumn.


Hip Thrust For Bigger, Stronger Glutes

The Hip Thrust or Glute Drive as it’s also known, is the latest must-do exercise for building strong glutes.

At our China Fleet Gym, we’re delighted to have a brand new Nautilus Glute Dive machine. It isolates the glutes to build power through strong hip bridge movements to create fabulous shape and tone. The Glute Drive is safe on the back, promotes a proper hip hinging motion and improves hip and core stability. 

Inspired by the increasing trend for glute exercises, and the need to limit dangerous executions, in gyms today, the Nautilus Glute Drive safely and smartly isolates the glutes to build strength and stability The machine is designed to promote good biomechanics and balanced weight. Users can load up to four plates on each side, which gives the machine a maximum weight load of 163 kg (360 lbs).

  1. Load the machine with the appropriate resistance onto the poles on the side.
  1. Lie on the machine and slide down so your bum is on the edge of the seat. Firmly attach the seat belt so it is in line with your lower hips.
  2. Keep your feet about hip width apart & towards the end of the platform positioning them outwards like a sumo squat.
  1. Thrust in an upwards direction & push the handles forward to release them from the catch.

To perform each repetition lower your hips down, ensuring you hit the full range of movement by hitting the bottom.

  1. At the bottom push through your feet, lifting & thrusting your hips up & squeezing at the top of the repetition.
  1. Once you have completed the set, return to the starting position & then pull the handles back in. Finally unclip the seat belt

Tips Try not to arch your back on the seat because this can cause strain on the lower back

If you’re new to this type of machine, please do not hesitate to ask one of our expert Fitness Intructors in the gym who can demonstrate it for you and help you get to grips with it.


Healthy Pumpkin Muffins (Dairy Free)

Why not use up leftovers from carving Halloween lanterns this year with these healthy pumpkin muffins. Your whole house will smell amazing as these bake away in your oven, and I guarantee they’ll be a huge hit with whoever you choose to share them with!

Nutritional Info

Kcal 167

Fat 5g

Saturates 0.7g

Carbs 23g

Sugars 10g

Fibre 3g

Protein 5g

Salt 0.85g


vegetable oil, for the tin

200g coarsely grated pumpkin or butternut squash

2 tsp ground cinnamon

1 tsp ground mixed spice

½ tsp ground ginger

175g Greek-style oat yogurt

2 eggs

125ml oat milk

1 tbsp maple syrup

175g wholemeal spelt flour

100g raisins

1½ tsp baking powder

25g pecans, chopped



Heat the oven to 200C/180C fan/gas 6, line a muffin tin with 10-11 cases and very lightly oil them (otherwise the fat-free mixture tends to stick to the paper). Alternatively, use silicone cases. Put the pumpkin in a bowl, partially cover so steam can escape, then microwave on full power for 5 mins. Mash the cooked pumpkin with the spices until smooth. Allow to cool.


Beat the yogurt, eggs, oat milk and maple syrup into the pumpkin, then fold in the flour, raisins and baking powder until well mixed. Add a drop more milk if required. Scoop into the muffin cases and sprinkle over the pecans. Bake for 20-25 mins until risen and firm. Leave to cool and serve. Will keep chilled for up to three days in an airtight container.



GIVEAWAY – The Extraordinary Book that Makes You Feel Happy – children’s book.

As it’s World Mental Health Day on 10th October, we thought it would be good to highlight a great new book for children; The Extraordinary Book that Makes You Feel Happy. We all know the benefits of not just keeping your body healthy, but your mind too and introducing children to the concept of good mental health is a great way to help them practice happy habits.

Created by experts, every page includes 30+ fun activities to cut out, make, keep, cherish, give, or share. And there is a special pocket of happiness at the back to store them in.

With projects, ideas, and activities to help children feel positive, confident, focused, calm, relaxed, inclusive, and included…and it’s fun!

Plus, we’ve got 2 copies of The Extraordinary Book that Makes You Feel Happy to giveaway – 

Enter Here

See you next month for more health news, stories and tips that inspire healthy bodies, healthy minds and healthy lives.

Stay active.  Live. Better.

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