Stronger Arms, Flapjacks & Yoga Quick Wins  - China Fleet Country Club
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Stronger Arms, Flapjacks & Yoga Quick Wins 

Hey it’s Debbie here and welcome to the August edition of your monthly Live. Better blog!

August is typically the time when many of us go on holiday and it can be hard to ensure that you stay motivated right through the month.  So, here’s some ideas to help keep you inspired from exercises for stronger, toned arms to a fantastic healthy flapjack recipe and an article about how you can get some quick wins with yoga.…

Happy holidays!


Build Stronger Arms With These Expert-Approved Exercises

The benefits include having better posture (especially if you slouch over a desk all day), a stronger core and improving your bone strength. You will also boost your metabolic rate.

Bicep curls

This exercise targets your bicep — to perform a bicep curl, start by holding a dumbbell in each hand by your sides, turn your palms to face forward. Bend at the elbows, slowly bringing up the dumbbells towards your shoulders. Keep the elbows locked in at your sides and lower back down slowly until your arms are almost fully extended. 

Dumbbell shoulder press

The dumbbell shoulder press, targets your shoulders, chest and arms. To perform the dumbbell shoulder press, hold a dumbbell of medium weight (or a weight you can manage pressing overhead) in each hand. While standing, bend your arms in a 90-degree angle outside of your body with your palms facing forward. From this position, brace your core and press both arms straight up above your head, so your biceps are in line with your ears. Lower back down to the starting position and repeat. 

Tricep pushups

Pushups are a great exercise to target not only your arms, but your chest, back, core and glutes as well. Tricep pushups are different from regular pushups, because your arms are positioned directly at your sides, whereas with the traditional pushup, your arms are at a 45-degree angle. 

Chest press

The chest press targets the chest, triceps, biceps and shoulders. It can be done using dumbbells, a chest press machine, cable machines or even a barbell. To perform the chest press, lay down on a flat bench with your feet pressing down against the floor. Start by holding a dumbbell in a pronated grip in each hand above your shoulders. Draw your shoulders down and press your back against the bench. Lower the dumbbells slowly until they are slightly wider than mid-chest and your elbows are slightly below your shoulders. Press back up to your starting position. 


Fruit and Nut Flapjacks

A healthier version of traditional fruit and nut bars packed with healthy seeds, heart loving oats and agave syrup – perfect for summer picnics!


150g ready-to-eat stoned dates

100g low-fat spread

3 generous tbsp agave syrup

50g ready-to-eat stoned dried apricots, finely chopped

50g chopped toasted hazelnuts

3 tbsp mixed seeds

50g raisins

150g porridge oats



Heat the oven to 190C/170C fan/gas 5. Line an 18cm square tin with baking parchment. Put the dates into a food processor and blitz until they are finely chopped and sticking together in clumps.


Put the low-fat spread, agave syrup and dates into a saucepan and heat gently. Stir until the low-fat spread has melted and the dates are blended in. Add all the remaining ingredients to the pan and stir until well mixed. Spoon the mixture into the tin and spread level.


Bake in the oven for 15-20 mins until golden brown. Remove and cut into 12 pieces. Leave in the tin until cold. Store in an airtight container.


Enjoy Quick Wins with Yoga

Think making progress with yoga is a slow burn? Think again. Recent studies show even just small doses of yoga can make a remarkable difference to your health and wellbeing.

5 minute read:  Yoga Quick Wins


Exercise Classes

Health Club Membership

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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