November 2014 Newsletter issue #3
Gym membership from only 25.00€ per month

They are certainly not Charlies Angels!!

These boys are waiting for you. Join the gym here at Sophias from only 25.00 euros per month. That's less than 85 cents per day. The team will give you a full induction and show you how to use the equipment safely and to help you achieve your personal goals. We open Monday - Friday at 8am until 10pm. If you just want to come and have a chat or look around then please feel free to pop in. We guarantee you a warm and friendly welcome. Mention this newsletter for a 10% discount.

Benaltor Fighter's Championship

Well done Ben Scarborow. Ben won the first fight in the semi finals and submitted his man in the second with a transition from back mount to Armbar. Asylum now have two fighters in the final of the BFC. Ben and Guido. Good luck guys. If anyone requires tickets for the final on 22nd November in Torremolinos then let us know. This promises to be a great night.

MMA Prize Belt

What's new

Beauty Clinic with Sharon Wayman - Monday 10th November
Sharon is offering eyebrow threading at 10.00 euros, Lip threading 7.00 euros and full face at 20.00 euros. Also micro derm abrasion for 35.00 euros.

Sharon has also introduced to Sophias the Poring Shireen Porejet Method. Change the way you treat lines and wrinkles.
This is an instantaneous needle free treatment to combat facial lines and wrinkles at a fraction of the price you pay for botox or fillers. Free consultations available or demonstrations.

  • Immediately visible results
  • Short treatment times
  • Non invasive, needle-free
  • Only natural ingredients
  • Separates compacted skin layers
  • Lasting effects*
  • Smooth, natural appearance

Bring a Friend Friday

Most of us are rearing to get into the Gym and train hard early in the week with our motivation waning as the weekend approaches, especially on Fridays! Working out with a friend is a great way to overcome this, so every Friday evening throughout November all members can bring along a friend or family member for a workout for 2 weeks at no cost.
Simply sign your friend/family member in at reception with Stacey. (Only one friend per Friday)

Warm Up with Spicy Poached Pears and Custard
Recipe courtesy of

Sometimes it is nice to be able to enjoy a tasty dessert after a light meal. The combination of flavours is just outstanding!
Ingredients (serves 4)

  • 4 pears
  • 1 tbsp honey
  • 1 tsp cardamom
  • ¼ tsp nutmeg - freshly ground is best
  • ¼ tsp of ground cinnamon
  • ¼ cup water
  • 2 cups of custard (made with low fat milk)
  • 10 walnuts - chopped
  1. Peel the pears, remove the cores and cut into quarters
  2. Place pears into a pan with the honey, spices and water
  3. Simmer gently for around 10 minutes then leave to cool
  4. Divide pears into small bowls or glass dishes and top with ½ cup of custard on each one
  5. Top each dish with chopped walnuts
  6. Serve chilled
Nutritional Information / serving
KJ = 1183, Carbs = 42g, Protein = 9g, Fat = 9g, Fibre = 3g

November Birthdays

Rob Wain, Charlie White, Elaine Giles, Andy Campbell and our very own gym monitor Aran Bates.
Best wishes to you all. X

Macs - Make A Cuppa at Sophias

On behalf of Macs and Sophias we would like to thank you for your generous, beautiful and very tasty donations of cakes and biscuits donated to us to raise money for MACS. We have raised over 100 euros for Macs.

Don't Forget

Sophia Gift Vouchers are available to purchase from our reception or on-line.

Featured Article
What do you know about FAT?

It is a simple fact that we all need to include some fat in our diets for good health. For an average adult roughly 45-80g is about right, sticking to the lower end of this range if you are trying to watch your weight. Ideally, the fat that you should be aiming to have is unsaturated fat e.g. Olive/Canola/Rice bran oils or spread, nuts, seeds, avocado and oily fish. Saturated and trans fat should be limited as much as possible.
Most people seem to have got the message that the deep fried takeaway foods, chips, chocolate and pies are high in fat, but a lot of people were very surprised to hear that some of the common foods that they eat every day have far more fat than they realised.
NOTE for your reference that 5g fat = 1 teaspoon of fat
The foods most people knew were high in fat:

  • Meat Lovers Pizza 45g
  • A meat pie 35g
  • A big muffin 23g
  • Eggs Benedict 69g

Those which people were surprised about:

  • 1 cup blue top milk 10g (10g = 2tsp butter)
  • 1 sausage 17g
  • 1 can coconut cream 111g
  • Caesar salad 30g

With the influence of TV chefs splashing olive oil on things left, right and centre, a lot of people I spoke to said that as a result they have started using more oil in cooking. Also, as olive oil is perceived as 'healthy', a lot of people didn't really worry about how much they were using. Here is what YOU NEED to know:
Yes, olive oil is a healthy type of oil and good for your heart, HOWEVER it is still very high in calories (Kcals) with one flat tablespoon being 120 kcals which is more that the kcals in a slice of bread! If you are watching your weight and trying to manage the total number of Kcals you have in a day - it is best to stick to a single teaspoon!
Light oil - most of the people I spoke to thought that light olive oil is lower in calories that regular olive oil. The truth is, it has exactly the same number of calories as regular oil but just lighter in colour and flavour.

Dates for your diary

Dr Juan - Botox, fillers and cosmetic surgery Advice - Friday 14th November

June - Semi Permanent Make up - Monday 17th November

Well Person Clinic - Thursday 6th November - Including cholesterol check, diabetes checks, prostate checks, and general health care

Specialist tarot reader and spiritualist on Friday 28th November Only 10.00euros a session which also includes a 10 minute meditation with every reading. Only 4 spaces available

Pole Dancers of the Season

The Pussy Cat Poles are going from strength to strength. Our best improver is Jane Neate. Jane has been coming to Pole Fitness regularly from the first day. Our instructor Rachael said "No matter what challenges I throw at her, she always gives it a go and never gives up".

Rachael's second nomination is Ellie Ruby Unwin. Ellie only started a couple of months ago and is continuously improving and once again gives each class 100% effort.

Rachael would just like to add how happy and proud she is of all the girls who attend and encourages others to come along to see what a great way pole dancing is to get fit and have lots of fun and is suitable for all ages and abilities. The Pole dancing classes are at Sophias every Tuesday at 12:30 and Wednesday's at 7pm. Everyone is welcome.

Sergeant Ovie's Boot Camp

Well done to everyone who has been attending Sergeant Ovie's boot camp. Ovie is really pleased with the enthusiasm shown by all our clients that are participating. Every Tuesday Ovie marches his team outside and trains on the grass beside the municipal pool.

The Look You've Always Wanted

Li Lash - Now available at Sophia's
Achieve the look you've always wanted by transforming your eyes with the iconic eyelash serum that helped start the long lash revolution within the cosmetic industry.
LiLash™ conditions and fortifies your lash follicles to help create the most beautiful eyelashes you have ever experienced.
Begin to appreciate how building your look around your best and most stunning eyelashes will reinvent how the world sees you and how you see the world.
Don't just take our word for it. Try LiLash for yourself. Only 20.00 euros

Hours: Mon-Fri 08:00-22:00, Sat. 09:00-13:00, Sun. Closed
Tel: 950 449 451
Facebook: Sophia Rurador

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