Health & Fitness Blog

CARDIO WORKOUT – 10/2/12

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I would like all boot campers to try and complete this cardio session before next Tuesday. Remember, an extra workout per week will help burn more body fat and speed up your metabolism. It will definitely help you achieve way better results!

Interval Training:

20 seconds Walk
40 seconds Run (70-80% of your sprint speed)
10 press ups

Repeat this pattern for 30 minutes.

 

During the 40 seconds run you should push yourself so that you are out of breath. Your body will start to build up lactic acid because of a lack of oxygen to the muscles. But during your 20 seconds rest period your heart and lungs will work together to break this lactic acid down. The 10 Push Ups will help you tone your upper body at the same time.

It’s thought that by performing high intensity intervals that produce lactic acid, the body adapts and burns lactic acid more efficiently during exercise. This means you can exercise at a higher intensity for a longer period of time before fatigue or pain slows them down.

So, in simple terms you will increase your endurance and stamina by doing this interval training workout. Then when it comes to boot camp you will be able to last longer and push yourself harder, which will allow you to burn more calories and lose more inches!

 

Enjoy your workout!

Graham







CARDIO WORKOUT – 2/2/12

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I would like all boot campers to try and complete this cardio session before next Tuesday. Remember, an extra workout per week will help burn more body fat and speed up your metabolism. It will definitely help you achieve way better results!

Interval Training:

20 seconds Walk
40 seconds Run (70-80% of your sprint speed)

Repeat this pattern for 30 minutes.

 

During the 40 seconds run you should push yourself so that you are out of breath. Your body will start to build up lactic acid because of a lack of oxygen to the muscles. But during your 20 seconds rest period your heart and lungs will work together to break this lactic acid down.

It’s thought that by performing high intensity intervals that produce lactic acid, the body adapts and burns lactic acid more efficiently during exercise. This means you can exercise at a higher intensity for a longer period of time before fatigue or pain slows them down.

So, in simple terms you will increase your endurance and stamina by doing this interval training workout. Then when it comes to boot camp you will be able to last longer and push yourself harder, which will allow you to burn more calories and lose more inches!

 

Enjoy your workout!

Graham







CARDIO WORKOUT – 26/01/2012

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There is a way that you can burn calories for up to 2 days after a workout!

Sound good??

Well try my workout below and you will be burning body fat while you sit watching the tv!

Before you do the workout, let me briefly explain what makes your fat burning furnace work…

EPOC stands for Excess Pest-exercise Oxygen Consumption. Its when your body works out at a high enough intensity that your body goes into a metabolic defecit. The process of making up this metabolic defecit equals calorie burning.

Depending on how intense your workout is, it can take your body up to 48 hours to make up for this defecit.

The more intense your workout the longer you will burn calories.

So the main focus of this workout is on INTENSITY!

One of the best ways to trigger the EPOC effect is to do cardio interval training (NOT a long steady cardio run). Interval trainign means doing short bursts of intense cardio followed by a rest period, repeated a number of times.

Give my workout below a go and you will burn calories for up to 2 days…

 

Interval Training:

30 seconds Walk
10 (repetitions) Press Ups
30 seconds Run (70-80% of your sprint speed)

Repeat this pattern for 30 minutes.

 

During the 30 seconds run you should push yourself so that you are out of breath. Your body will start to build up lactic acid because of a lack of oxygen to the muscles. But during your 30 seconds rest period your heart and lungs will work together to break this lactic acid down.

It’s thought that by performing high intensity intervals that produce lactic acid, the body adapts and burns lactic acid more efficiently during exercise. This means you can exercise at a higher intensity for a longer period of time before fatigue or pain slows them down.

So, in simple terms you will increase your endurance and stamina by doing this interval training workout. Then when it comes to boot camp you will be able to last longer and push yourself harder, which will allow you to burn more calories and lose more inches!

 

Enjoy your workout!

Graham







Cardio Workout – 20/01/2012

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I would like all boot campers to try and complete this cardio session before next Tuesday. An extra workout per week will help burn more body fat and speed up your metabolism. It will definitely help you achieve way better results!

Interval Training:

30 seconds Walk
30 seconds Run (70-80% of your sprint speed)

Repeat this pattern for 30 minutes.

 

During the 30 seconds run you should push yourself so that you are out of breath. Your body will start to build up lactic acid because of a lack of oxygen to the muscles. But during your 30 seconds rest period your heart and lungs will work together to break this lactic acid down.

It’s thought that by performing high intensity intervals that produce lactic acid, the body adapts and burns lactic acid more efficiently during exercise. This means you can exercise at a higher intensity for a longer period of time before fatigue or pain slows them down.

So, in simple terms you will increase your endurance and stamina by doing this interval training workout. Then when it comes to boot camp you will be able to last longer and push yourself harder, which will allow you to burn more calories and lose more inches!

 

Enjoy your workout!

Graham

 







2012 Special Offer! *exclusive to past or present members*

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 2012 Special Offer!
*exclusive to past or present members*

Lock in the old price of £25 until 1st April 2012!

+ 1 FREE session pass

All you have to do is book your place for the first session back on 17th January. (Call Graham now to book your place 07875548880).

There’s nothing to lose, you will be getting back into shape after a Christmas of indulgence and saving a few £’s at the same time!

And, there is a FREE session pass below to get you started!

I have got a lot of new sessions planned, speciffically for shifting that extra xmas pud, so make sure you dont miss out!

PLUS, a few little New Year gifts for everyone who signs up in Jan.

 Print this page, cut the session pass out and bring it with you to your first session.

 

I hope to see you there in January to get the year off to a healthy start,

Graham

 

Please share this offer on twitter and facebook by clicking on the icons below. Thanks







7 ways to avoid the Xmas Bulge!

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December has arrived and suddenly everywhere we turn there are temptations urging us to give up on our healthy diet that we have worked so hard towards all year!

Work colleagues/customers bring in the tins ofQuality Streetor Celebrations into the office to help everyone get in the spirit.

Every other advert on TV seems to be Stacey Solomon telling mums to go to Iceland for their special offers on party foods or competitive supermarkets trying to out-do each other on their alcohol offers.

When we go shopping for gifts, we are constantly surrounded by fast food shops trying to sell us their new Christmas menu. You know what I mean you have all seen the posters advertising festive bake pasties and eggnog lattes (all packed full of crap).

There’s the work Christmas party where everyone fills their boots with the free buffet and alcohol.

Not to mention that this is one of the busiest times of the year and a lot of people forget or don’t have the time to exercise.

So, all of this over indulgence and no activity is a recipe for disaster. No wonder January is one of the busiest times of the year in the fitness industry!

That is why I have put together this article to help you avoid the Xmas bulge. I’m not going to tell you not to indulge over Christmas and New Year, but how you can enjoy yourself without the guilt and having to worry about getting caught up in the January fitness rush! You don’t have to deprive yourself or lose your Christmas spirit, just be sensible and take the healthier option.

 

1. Stay Hydrated.

Aim to drink 3 litres of water per day. There are endless benefits.

You need to be hydrated for optimum fat loss. If you are dehydrated you will not lose body fat.

It will make you feel fuller for longer, helping you stay away from those tempting fatty snacks.

It will help you avoid fatigue, and lets face it you will need all the energy you can get to hit the shops over Christmas!

 

2. Eat a healthy breakfast.

Ditch the high sugar breakfast cereals and replace with plain porridge made with water (not milk).

Add a handful of nuts and fresh berries to make it more satisfying. Not only will it taste better but it will give you loads of healthy nutrients to fuel your body and brain! It will keep you away from the vending machine at work as it will keep you fuller for longer with a slower energy release throughout the morning.

You could also add a dash of cinnamon spice to really get the festive feeling! Its sweet and warm taste makes it the perfect spice to use during the winter months. Plus it has lots of healthy benefits including helping with blood sugar control, boosting brain health, protect against heart disease and improving colon health!

 

3. Reduce the amount of caffeine!

To some people cutting out coffee or fizzy drinks can seem impossible, but not when there is an alternative…

Try this really tasty Spiced Winter Red Tea by Tea Pigs. It is caffeine free and packed with good spices. I really recommend this tea, if you drink this you will not even think about normal tea or coffee! You will get lost in the warm Christmas feeling.

Here is teapigs description:

We’ve aimed to capture the best bits of winter. Mulled wine and mistletoe. Winter coats and rosy cheeks. Log fires, happy cats and old movies on the telly.  Tea and warming spices. A blend of orange, cloves and cinnamon on a red tea base, perfect on a crisp, frosty morning, or with brandy at bedtime (the rooibos tea base is naturally caffeine free).  

You can get it here:

http://www.amazon.co.uk/Spiced-Winter-Red-Teapigs-Temples/dp/B0037B6P12/ref=as_li_wdgt_js_ex?&linkCode=wey&tag=activlifestra-21

 

4. Replace fatty Christmas snacks with a healthier option.

Try these healthy festive snacks and avoid the biscuits, chocolates and party food!

Cranberry Nut Snack

  • 2 cups sunflower seeds, raw
  • 1 cup pine nuts
  • 1 cup pumpkin seeds, raw
  • 1 cup cranberries, dried and sweetened
  • 1 cup raisins
  1. Measure all of the ingredients into a mixing bowl and stir with a wooden spoon until well combined.
  2. Transfer some to a festive bowl to serve as an appetizer. Makes 6 cups.

 

 HolidayCucumber Cups.

 These peeled cucumber cups, with their holiday color scheme, look really festive, plus they’re easy to make.

Ingredients

  • 6 medium cucumbers
  • 1 (8-ounce) container red pepper hummus
  • 1(8-ounce) container lemon hummus
  • Chopped chives for garnish

1.  Create decorative stripes on the sides of the cucumbers using a vegetable peeler (for wide stripes) or a citrus zester (for thin stripes).

2. Cut the cucumbers crosswise into 3/4-inch-thick rounds. Using a teaspoon or melon baller, scoop out the seeds to form a well, about 1/3 inch deep, in each slice.

3. Spoon about 1/2 tablespoon of the red pepper hummus into the wells of half of the cucumber cups, mounding it slightly. (For a fancier look, use a pastry bag fitted with a large star tip and pipe in the filling.) Repeat the process with the lemon hummus and the remaining cups.

4. Sprinkle all with chopped chives. Serves 20 (makes about 64 cups).

Holly Jolly Dip.

 The feta gives it a salty zip that goes especially well with veggies, including broccoli, carrots, and fresh green beans.

Ingredients

  • 1 whole roasted red pepper (from a jar)
  • 1 cup crumbled feta
  • 1 small clove garlic
  • 2 tablespoons olive oil

 Instructions

  1. Combine all the ingredients in a food processor. Pulse for 10 seconds, scrape down the sides, then repeat until combined, about 1 minute. Makes 3/4 cup.

 

5. Eat your greens!

 Increase the amount of green vegetables in your diet. Aim to have 60-70% of your meal as green veg.

 They are low in calories, but full of healthy nutrients that will, keep you fuller for longer and boost your energy (ideal for this busy time of year).

 Plus you can make lots of festive dishes with these great vegetables!

 

6. Supplements

 If you don’t already, start thinking about taking these supplements. Especially over the winter months when your immune system could do with a little boost.

 Multivitamin – they will provide you with essential nutrients that sometimes you do not get enough of in your diet and boost your energy and immune systems.

 I recommend this one:

 http://www.amazon.co.uk/Reflex-Nexgen-Multi-Vitamin-Mineral/dp/B002Q14HXM/ref=as_li_wdgt_js_ex?&linkCode=wey&tag=activlifestra-21

 This is the most advanced and comprehensively formulated multi vitamin, mineral and anti oxidant supplement available. Reflex Nexgen has been formulated to incorporate the most advanced, natural and universally acclaimed ingredients.

 Fish oil – Omega 3 fatty acids have been shown to reduce serum levels of cholesterol. It’s also been found that Omega 3’s can both enhance fat burning and actually decrease fat storage.

This is the one I use and highly recommend:

 http://www.amazon.co.uk/Reflex-Nutrition-Omega-1000mg-Caps/dp/B000T92I3O/ref=as_li_wdgt_js_ex?&linkCode=wey&tag=activlifestra-21

 

7. Find time to exercise

This can be a busy time of the year but there should always be time to exercise! Try these simple but effective was to burn a few extra calories:

  • Walk to work.
  • Take the stairs instead of the lift.
  • Park your car a little bit further away and walk.
  • Start your day with a 10 minute high intensity workout routine when you get out of bed.
  • Boost your energy with a quick 20-30 minute high intensity workout on your lunch break.

20 -30 minute high intensity workouts are perfect, in fact they are much more beneficial than spending over an hour on the cross trainer in the gym! Checkout my website www.glowfitnessacademy.com I am always putting workouts on there for you to try. We all know the build up to xmas can be a stressful time, so doing these workouts will also help reduce your stress levels!

 

Well, there you go, 7 ways to avoid the Xmas Bulge. Take action no, don’t wait until its too late.

 Hope you have a great Christmas and New Year!

 Graham

 







MUSCLE ACHE AFTER EXERCISE? READ THIS!

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Are you feeling muscle pain, soreness or stiffness after a workout?

You know, the pain when you walk downstairs or go to sit on the toilet?

Yes…

Well, congratulations! You must have had an awesome workout!

Some people worry when they wake up and feel stiff the next day, but there is no need. It’s normal to feel these symptoms.

In this e-book I will explain what causes the aches and pains and what you can do to ease them.

Firstly, I would like to spend a few minutes explaining what this nasty, but sometimes enjoyable pain is. I say enjoyable, because when you feel like this you know you have had a good workout, and when you have had a good workout you get the feel good factor, right?

Anyway, the muscle pain, soreness and stiffness that you feel 24-72 hours after a workout is call Delayed Onset Muscle Soreness (DOMS) and it normally happens when you change your workout routine or you change the intensity.

For example, if your normal workout routine includes 3 sets of 20 body weight squats, but you change it to 3 sets of 20 squats with a 30kg bar on your back, chances are you will experience DOMS, because you have increased the intensity.

Or, if you have joined a boot camp where you perform exercises that you wouldn’t normally do in the gym or at home, or maybe have never done before, you will probably feel the effects of DOMS because you have changed your whole workout stimulus and your body is not used to coping with these stresses.

But, don’t let this put you off, this is a good thing! I will explain why…

If you feel the aches and pains after a workout it is your body’s natural response to the unusual exertion and it is part of an adaptation process that your body goes through to help it recover and grow stronger and fitter.

DOMS feels like a dull pain that slowly increases over a few days after exercise and is normally at its worst in the first 2 days. After this time period it will slowly ease off. However, the muscle pain and stiffness you feel is not the same pain as when you pick up an injury.

If you feel an acute, sudden or sharp pain shortly after or during exercise, you may have picked up an injury such as a strain or sprain. In this case I recommend you see a doctor or physiotherapist to get further help and advice on how to deal with the injury.

Now that we have defined DOMS, I bet you would like to know what causes it?

Well, we don’t know for sure what causes it, but it is thought that it is a result of microscopic tears in the muscle fibres. Before we go any further, please don’t let the thought of tearing your muscle fibres worry you, your body needs to go through this procedure to grow stronger.

When you change your workout routine you are challenging your body and putting it under new stresses that it is not used to. This causes the microscopic tears in the muscle fibres. The amount of tearing depends how hard and long you exercise and what exercises you do.

Movements that are new to your routine and that you are not used to can lead to DOMS, but eccentric muscle contractions seem to cause the most soreness. An eccentric movement causes the muscle to forcefully contract while it lengthens, like when you lower the weight back to the starting position in a bicep curl for example. Or the lowering phase of a push up, or a squat. Running downhill or walking downstairs are also working your muscle eccentrically.

After you have pushed yourself through a hard workout and you have caused the microscopic tears, your body’s natural response is to protect itself so it creates a swelling around the muscle. This swelling is also thought to contribute towards the muscle pain and soreness that you feel.

As soon as your workout is finished your body starts working on repairing the muscles (there are certain things you can do to speed up this process which I will go through later). When your body repairs the damaged fibres, they grow back bigger and stronger.

You see, this is a process that we need to go through to increase your strength, endurance and stamina, as well as improving the way you look (as in muscle tone). Growing more muscle has a positive affect on burning body fat too!

There are many things you can do to help speed up the recovery process and ease your aches and pains. Let’s have a look at each of them…

Ice Baths

 

Many athletes take a dip in ice water baths after exercise to help the recovery process and reduce muscle soreness. Most athletes that take part in high intensity/strenuous sports all take the plunge after a hard session/game or event.

 

Why? Because, as I explained earlier, when we cause microscopic tearing of the muscle fibres our body creates a swelling, which is thought to cause the stiffness and pain. Taking a dip in an ice bath for about 5-10 minutes after exercise is thought to help flush waste products like lactic acid out of the tissues and reduce swelling and tissue breakdown.

 

However, most studies on ice baths have shown inconclusive results, but have found that water between 14-24 degrees has the best affect.

 

Light Exercise

Light exercise or active recovery as it is sometimes known is often overlooked by many people when they experience DOMS. Mostly because the last thing you want to do when you are stiff and aching is to do more exercise. But, believe me you will benefit form a little bit of light exercise.

 

Why?

 

Because when you exercise, your body needs energy and nutrients and we supply our muscles with it via our bloodstream. When the muscles absorb the nutrients it produces waste products.

 

The main waste product, lactic acid is produced when there is increased demand on your muscles and this causes our muscles to cramp and cause pain after exercise.

 

And, just like your bloodstream delivers the nutrients it also helps transport the waste products out of your body.

 

So, if you raise your heart rate slightly it will pump blood around your body faster which will speed up the process of getting rid of the waste products.

 

Things like going out for a walk, a gentle cycle or a swim are an easy way to raise your heart rate and speed up the recovery process. It doesn’t have to be for long either; 15-20 minutes should help!

Massage

Research into sports medicine has proved that muscles recover five times faster if they are massaged rather than rested between strenuous workouts. This is the reason why you see athletes being massaged, from professional footballers to grass roots players.

Some research has found that massage was effective in reducing the effects of DOMS by approximately 30%.

With fast rhythmic strokes, massage will help warm up the sore areas and increase the blood flow to the area, which helps remove the waste products like lactic acid out of the body. Start with fast rhythmic strokes to warm and relax them.  Concentrate on the large muscle groups like calves, thighs, shoulders and back. Once the muscle are warm you can start friction rubs or kneading but, be careful not to go to firm over the sore areas (stay within your comfort zone, it shouldn’t hurt too much).  If the aching has not gone from muscles after two/three days, you should seek medical advice as they may be injured rather than just over-exerted.

Stretching

Although research doesn’t find gentle stretching reduces soreness, some people find it simply feels good.

And, with a good flexibility programme you can gain the following benefits:

  • improve circulation
  • improve range of motion
  • improve posture
  • decrease joint stiffness
  • decrease muscle tension
  • improve your ability to relax

A complete stretching routine can take as little as 10 minutes. The best time to perform your flexibility routine is straight after exercise. This is when the muscle is the warmest and when you can use the relaxation. Focus on stretching the muscles you use the most during your specific exercise or sport.

Proper Stretching Technique

  • Perform balanced stretching. This means you should always stretch the muscles on both sides of your body evenly. Don’t stretch one side more than the other side.
  • Avoid over-stretching. Never stretch to the point of pain or discomfort. You will feel slight tension or a pull on the muscle at the peak of the stretch.
  • Go slow! Always stretch slowly and evenly. Hold the stretch for about thirty seconds and release slowly.
  • Never bounce or jerk while stretching. This can cause injury as a muscle is pushed beyond it’s ability. All stretches should be smooth, and slow.
  • Don’t forget to breathe. Flexibility exercises should be relaxing. Deep easy, even breathing is key to relaxation. Never hold your breath while you stretch.

 

 

 







Is sitting the new smoking???

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I read this article in my REPS journal (issue 22) and thought I would share it with you.

This study really hits home the importance of a good exercise routine! If you are not active enough I hope this article gives you the motivation to kick start your fitness regime.

I’d be really interested to hear your thoughts at after you read it…..

A survey of 70,000 nurses suggests that women who spend most of their time sitting down when they get home from work may be more likely to get a potentially fatal blood clot than those who are more active.

The study by Dr Christopher Kabrhel form Massachusetts General Hospital investigated the leisure habits of the 70,000 nurses, most of who would be on their feet for most of the working day. However, over an 18-year period the researches found that those who sat for longer than six hours a day when they were not working has twice the risk of a pulmonary embolism of those who sat for less than two hours a day. The results held good even after taking into account age, weight and smoking habits.

The increased risk women run by sitting down for hours is not a big one, an editorial published with the study says it is only slightly higher than that run by women who are on the pill or who take long-haul flights. But, it says, if the findings are valid they may have major public health ramifications. The study also found that inactivity correlated with heart disease and high blood pressure. “Prolonged periods of physical inactivity could be one of the hidden mechanisms that link arterial disease and venous disease,” said James Douketis, director of vascular medicine at McMaster University, Hamilton, Ontario in Canada. http://bit.ly/ij97hh







Home Workout

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Bored of doing the same thing over and over again at the gym? Or going on a long boring run?

Try this home workout… you dont need any equipment and it only takes about 30 minutes!

Perform each exercise below without rest between them:

10 Press Ups – 10 Squats – 10 Crossovers – 10 Lunges – 10 Sit Ups – 10 Burpees

30 seconds rest

9 Press Ups – 9 Squats – 9 Crossovers – 9 Lunges – 9 Sit Ups – 9 Burpees

30 seconds rest

8 Press Ups – 8 Squats – 8 Crossovers – 8 Lunges – 8 Sit Ups – 8 Burpees

30 seconds rest

7 Press Ups – 7 Squats – 7 Crossovers – 7 Lunges – 7 Sit Ups – 7 Burpees

30 seconds rest

6 Press Ups – 6 Squats – 6 Crossovers – 6 Lunges – 6 Sit Ups – 6 Burpees

30 seconds rest

5 Press Ups – 5 Squats – 5 Crossovers – 5 Lunges – 5 Sit Ups – 5 Burpees

Repeat the sequence down to 1 repetition on each exercise.

Then work your way back up to 10!

 

This workout uses a lot of the large muscles and raises your heart rate to burn off a serious amount of calories!

 

Give it a go and let me know what you think……

p.s. make sure you do a good warm up before you start to avoid any injuries!







Workout 08/09/2011

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Just finished a workout and thought I would post it on here for you to have a look at. Its simple, you dont need any equipment and it only takes about 30 minutes! All that you need is a bit of open space.

I used a local football pitch…..

Start at one end of the pitch and sprint to the other end and back.  (if you’re not using a fotball pitch approx 100 meters)
20 x squats
Sprint
20x lunges
Sprint
20x burpees
Sprint
20x press ups
Sprint
20x pull ups on goal post
Sprint
20x jack knives
sprint
20x crossovers
Sprint
20x gets ups
Sprint
20x squat thrusts
Sprint
20x star jumps

If you’re going to try it make sure you have a warm up before you start. I jogged 2 laps of the pitch and stretched the main muscle groups before I started.







  • Timetable & Booking

    MORNING BOOT CAMP – SEAHAM



    Date: Monday & Friday
    Time: 06:00 – 06:45
    Venue: Seaham Youth Centre (Strangford Road, Seaham, SR7 8QE)
    Price: £30 for 4 week block booking / £85 for 12 week block booking (saving £5) / £160 for 24 week block booking (saving £20)



    Morning Boot Camp – Seaham






    EVENING BOOT CAMP – SEAHAM



    Date: Tuesday & Thursday
    Time: 18:30 – 19:30
    Venue: Seaham Sea Front – meet in Tonias Cafe car park (North Road, Seaham, SR7 7AG)
    Price: £30 for 4 week block booking / £85 for 12 week block booking (saving £5) / £160 for 24 week block booking (saving £20)



    Evening Boot Camp – Seaham





    CIRCUIT TRAINING – SEAHAM



    Date: Sunday
    Time: 10:00 – 11:00
    Venue: Seaham Leisure Centre (Deneside Recreation Ground, Seaham, SR7 8NP)
    Price: £5 per session