...To Work Out With the Girls
 Become a Superchick
Women’s fitness company SUPERchick was founded by Cat Dugdale. We love her attitude to fitness – she works out, but likes her milkshakes and white wine. Her sessions also make the most of the local parks this summer. Group training classes include most weekdays with a choice of 6.30pm or early birds can join the 7am sessions at Hyde Park or join a boot camp at Hurlingham Park.
 www.iamsuperchick.com;
020 7384 9295
 Anyone for Tennis?
Westway Sports Centre, 1 Crowthorne Road, W10; Mon and Wed 10am–midday; £10 per session, booking required
There are plenty of women-only exercise classes at the Westway, including taster sessions, but we like the fact that we are warned on our timetable that the Pay and Play Tennis might have a male coach...
 www.westwaysportscentre.org.uk;
0208 969 0992
 Get that Bikini Body
Beautcamp Pilates, The Colonnades, 34 Porchester Road, South Suite, First Floor, W2; Tue 6.30pm and Sun 10am; until end of Aug; contact the centre for price details
Prepare for your hols with this class which targets legs, abs and thighs with a combination of fat-burning cardio and toning and strengthening Pilates exercises.
 www.beautcamppilates.co.uk;
020 7034 0000
Sarah Colbourne has 15 years’ experience in the fitness industry, starting out in track and field where Olympic champion Tessa Sanderson spotted her. In 2003, she started Heart & Soul Fitness, which boasts a team of 20 fitness trainers...
Posted on 27/07/2010
 Any tips for improving my tennis skills?
 Get a coach or play with a friend who is a better tennis player than you. Check out the Lawn Tennis Association [LTA; www.lta.org.uk] to find a local club or coach. Also check your local leisure centre. YouTube also has plenty of tips you can download for free.
020 8354 4301
info@heartandsoulfitness.co.uk www.heartandsoulfitness.co.uk
Get fit for free
All West London Living readers can enjoy a free 30-minute personal training session with Heart & Soul Fitness. To book, call or email Sarah (see details above). Subject to availability. Terms and conditions apply.
www.heartandsoulfitness.co.uk also offers easy-to-use downloadable training programmes for 99p per programme.
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Kinesis Studios welcomes all West London Living subscribers to a free Gyrokinesis Class
Kinesis Studios has recently launched a class in this system and wants everyone to get to know what it is, so is offering a first class for free.
Gyrokinesis class is suitable for all ages, shapes and sizes and is a rhythmic, flowing class that starts seated on low stools to gently awaken the spine before moving onto floor and standing work.
020 7229 2100
Free Workshops
Lighthouse, 111–117 Lancaster Road, W11; Mon 26 Jul–Thu 29 Jul; 12.30pm–5pm; free
If you fancy something a little different this summer check out the free summer workshops in Capoeira and Samba Reggae drumming at Lighthouse.
Get More at TenPilates
 TenPilates, 2–4 Exmoor Street, W10
Want to add something extra to your regular Pilates session? Then check out TenPilates' new massage, TenSpin and physiotherapy services at their Notting Hill studio.
TenSpin is designed to deliver results fast; weight loss (burning up to a whopping 700 calories a session), improved strength, flexibility and muscle tone. The massage treatments include holistic and deep tissue massage from holistic therapist Hermione Bigland, Swedish massage and lymphatic drainage. Great for all-round fitness and wellbeing.
www.tenpilates.com
Kick Some Epic Butt
 Epic Gym, 401 Westbourne Studios, 242 Acklam Road, W10; £15 for a single session, offers available, including first session free
Take your aggression out at Epic – the new kickboxing fitness gym launched by Dominique Day, founder of Beautcamp Pilates. On the schedule is Boxfit, a new style of high-intensity interval training that combines martial arts and Western-style kickboxing using punching bags, boxing gloves, pads, kettlebells and Swiss balls, burning an awesome average of 1,100 calories per session.
epicgymkickboxingclublondon.co.uk;
020 3008 6060
Dance the Lambada Zouk
Inn on the Green, 3–5 Thorpe Close, W10; Mondays; 7.30pm; Transfers to Ruby & Sequoia, 6-8 All Saints Road W11, until Mon 2 Aug
Learn this hot style of the lambada with innovative zouk teacher Lindale. A well structured warm-up is followed by elements of contemporary dance, jazz, footwork drills, partner work, musicality exercises and choreography work.
Lindale_t@yahoo.com
bikini by tu at sainsbury's
TenPilates trainer Neil Dimmock reveals his top tip on how to look good in...
The String Bikini
‘The thought of putting on show those parts of the body we have expertly hidden during the winter can feel uncomfortable and getting your bum into a string bikini might seem like you’re reaching for the impossible, but a combination of lunges and spinning are your secret weapons for a more pert bottom.
When you lunge forwards, the aim is to keep your bum tightly squeezed, lowering yourself slowly until your back knee hovers over the floor – breathe, keep your head up and check that your torso is as tall as possible. And repeat. To complement this, if you ride a bike to work, stand up while you cycle to really hone your rear. Otherwise, TenSpin will get you peddling through a set of movements, changing the settings on the bike so you vary the resistance to make you work harder. When you are cycling slower due to a stronger resistance, try to squeeze your bum while going through this motion. You will feel the burn – but it’s good for you!’
www.tenpilates.com
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