1Life Cotlandswick - New Member Magazine by Momentum Business Development

S.M.A.R.T Start New Member Programme Newsletter

Contents Welcome to S.M.A.R.T

> Page 3

Meet the Team

> Page 4

What Happens at your First Programme Session?

> Page 5-6

Forgotten How Things Work?

> Page 7

Don’t Miss Out on our Family & Friends Offer

> Page 8

Where to Find Everything you Need

> Page 9

Cardio Training: How to Do it Right

> Page 10-11

Guide to a Healthy & Effective Resistance Training Programme

> Page 12-13

‘Before & After’ Photos

> Page 14-15

Special Personal Training Offer

> Page 16-17

Special Offers on MyZone

> Page 18-19

Book your Body Composition Analysis

> Page 20-23

Track your Results with your Personal Progress Pack

> Page 24-27

Your Diet & Nutrition Programme

> Page 28-29

Are we the Best Club You’ve Ever Joined? 1Life Free Report: Strength Training for Women

> Page 30 > Page 31-37

Welcome To S.M.A.R.T

Well that’s the hard bit done! You’ve joined!

Now let’s help you get the best from your time with us... This is designed to help you during your ﬁrst 6 weeks of membership to ensure that you get off to the best possible start. You can book all your sessions on here and access advice, and support or simply book your coaching sessions. Watch out for our regular newsletters and email bulletins that will highlight areas we think will help you and add to your enjoyment with us. Kind Regards, 1Life Team

Meet the Team Will Perry | General Manager Hi, I'm Will the General Manager here at Cotlandswick. I have been involved in the leisure industry for the past 16 years. Having worked in traditional sports centres and outdoor venues. I have developed my knowledge and skills to progress to the role i am in today. Day to day I work with my team to ensure our members receive the best experience with us. Outside of work life I enjoy training for long distance challenge walking. Currently i am training for London to Brighton. No matter what exercise you choose to do, its all about enjoying it! If you have any thoughts or feedback please don't hesitate to come speak to me.

Zak Rossides | Personal Trainer Hi, my name is Zak and I've been a personal trainer for 9 years now and i am also a Children's fitness instructor. I have been a former national gymnast and a black belt in karate! I've trained people who have been aiming to achieve weight loss, muscle growth/sculpt, cardio or even just to improve general fitness! My aim as a personal trainer is to help you achieve your goals the best way possible by being there every step of the way.

What Happens at your First Programme Session?

As a new member you are entitled to a Health Appraisal and a Gym Induction in the first 6 weeks of your membership. Let’s roll forward to this first fitness programming session because we want you to know exactly how we handle that session because it’s a very important landmark moment for new members and we pride ourselves on managing it differently to almost any other club in the area. It’s perfectly normal for many new members to feel a bit nervous about this session and it may be that we have asked you to come at a quieter time in the week so that we have a good environment in which to teach you what we need to make your programme work for you.

in your most preferred way.

We will be giving you a lot of information during the session and it’s important to say at this point that we understand that you probably will not remember everything you get told.

Your health appraisal is a simple test incorporating three vital measurements: Body fat, blood pressure and aerobic ability followed by a Gym Induction to learn how to safely and effectively use the gym equipment.

When you come to the club for that ﬁrst session you will be met at reception by your trainer. Initially zyou will have an quick brieﬁng session where the trainer will explain to you the plan for the session and what’s going to happen.

Don’t worry; we’ve got lots of ways that we can help you to learn in your own time and They will present you with your very own Personal Progress Pack which is an optional pack you can ﬁll in at home and where you will be able to track the changes in your body composition, size, weight, ﬂexibility, and strength. 5

In addition, they will also show you how to complete your personalised programme card so that you can see the progress you are making and the trainers can also see when we need to make small adjustments to the intensity of your programme. They will talk about the importance of heart rate, and how you can gauge precisely the intensity of your workouts using some highly effective scientiﬁc principles.

They will show you the exercises that we have selected for you, why they are right for you and set the correct personalised intensity for the programme they will be devising for you. This whole session will take probably about 45 minutes to an hour and after that the trainer will explain a little bit about what you can expect from your membership going forward and the support, we will be giving you to help you boost your conﬁdence and most importantly to get you to see some impressive speedy changes.

The latest research has highlighted the benefits of training with resistance equipment to burn fat, as part of a weight control programme. Please don’t worry about getting bulky, as this won’t happen with the regime we are going to use with you. It will help tone and firm you. Basically, this type of training speeds the metabolic rate, so calories are burned quicker – the secret of weight management. We will prescribe you a programme comprising several repetitions on a piece of equipment and at a specific speed – both of which we will show you when we go into the gym. The crucial factor is that we will find a weight on each piece of equipment, that you can only repeat a certain of times, before you tire completely that muscle. We will work that out for you and again, we would like you to keep records of what happens at each workout. So, don’t worry. Your programme has been personally tailored for you and based on the latest exercise science. You are in good hands with us! Please click the link below to visit our website and we’ll help get you sorted and settled in. Alternatively, you can contact the Fitness Desk.

CLICK HERE TO REGISTER

Forgotten How Things Work?

Need a Refresher Session?

Forgotten how things work? Don’t worry if you can’t remember, we have told you at your induction session. We understand that we often overload you with detail. That’s we can arrange a refresher sessioneverything with you to cover any gaps yourat knowledge about how Don’twhy worry if you can’t remember weoff have toldinyou your induction the programme or how tothat work we the equipment. session. We works understand often overload you with detail. And what’s more. you need more thansession this then that’s toofirst and6we are happy to oblige. That’s why we canIfarrange a refresher with you fine in your weeks to cover off any gaps in your knowledge about how the programme works or how to work the equipment.

It’s just just so so key keyto tous usthat thatyou youfeel feelthoroughly thoroughly conﬁdent in what need toand do how and how to work conﬁdent in what youyou need to do to work the the equipment tohelp helpyou. you. equipment to Click the linktobelow to visit website and we’ll get you booked in for your refresher session. Click below sign up for aour refresher session.

CLICK HERE TO REGISTER

Don’t Miss Out on our Family & Friends Offer

Trial Membership Passes

As a thank you for becoming a member, we would like to offer you the chance to...

Treat your friends to a special 30-day trial membership

Research shows that training with friends or family improves motivation to attend the gym. So if you sometimes struggle working out on your own, this is a great way to defeat that feeling! Please note, this offer is only valid during the ﬁrst 6 weeks of your membership. Please click the link below to ﬁnd out how you can get involved.

CLICK HERE TO LEARN MORE

Where to Find Everything you Need Facebook

Website

Check out our latest offers on Facebook.

For more information check out our Website.

LEARN MORE

New Member Portal For exclusive New Member Offers,check out your portal. LEARN MORE

Phone Number Want to contact us? Call us on: 01727 822447

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Cardio Training: How to Do it Right

There are many benefits to adding cardio exercise to your fitness programme... It helps you burn fat and calories Makes your heart stronger Can help with your mental health & dealing with stress Helps you sleep better Can improve your overall confidence and make you feel good

There are various other reasons that I’m sure you would be aware of.

But how do we go about integrating an effective cardio programme into our workouts?

Low-Intensity Cardio

Moderate-Intensity Cardio

High-Intensity Cardio

Using the table, find out the level of exercise intensity you should be working at based on your current fitness experience. To calculate your target training rate, find your age at the base axis and then scroll up to the % appropriate. This charts the zone we would like to exercise in. (Recommendations from the American College of Sports Medicine)

Next, you’ll need to recognise where you are on the ‘Programme Stage’. Your required range will be based on your age and where you are based on your fitness levels, to determine the intensity of the workout. If you now look at the graph below, you need to trace your finger along the horizontal axis, until you find the nearest point to your current age.

So for example, if I am 40 years old and am new to exercise, I would be using the 55% point to track. So my target low number ofexercising is 99 BPM and my high number would be 126 BPM at 70% intensity rate.

So now I know, if I’m new to cardio training, I should be training at a Heart Range performance range between 99 and 126. Once my ﬁtness improves, I can then move onto the Improvement and Maintenance Stages, using the Maximum Heart Rate range to determine my new training zone. Hopefully this has given you a better understanding of how to maintain an effective cardio training programme and the type of things to aim for in your workouts.

Guide to a Healthy & Effective Resistance Training Programme

Resistance training (or strength training) isn’t just about building up your muscles and strength, it can also improve the way your body functions and the ﬁtness of your heart and lungs. There are several different factors we must consider when undertaking a structured resistance training programme:

• • • • • •

The number of sets The number of repetitions (within the sets) The type of exercise we are doing The intensity of the workout (amount of weight used)

With that said, we’re ready to ﬁll out our Programme Card…

The frequency of the sessions The rest periods between each set From the left side of the card, you can input:

•

The adjustments (position of exercise i.e. incline position)

• • • •

The order of the exercises you will be partaking The exercise name The number of sets for this exercise Targeted rep range for the exercise 12

We recommend performing at 8-12 repetitions on each piece of equipment you train on. It’s also important to note down the Rep Speed we are performing for these exercises. We recommend using a 6 second rep speed to get the best results. So this would include 2 seconds for the lifting phase and 4 seconds for the lowering phase. For example, if I am doing a chest press on a bench, I would be lowering the bar for 4 seconds and then lifting the bar for 2 seconds (4 + 2 = 6 seconds).

The science is that we need to get the muscle to fatigue within 60-90 seconds, and we achieve this with the 6 second rep speed and ﬁnding a level that will tire you within 8 – 12 repetitions. If you can’t manage 8 reps, then the weight is too heavy and similarly, if you can do more than 12 repetitions, then the weight is too light. You will get it spot on within a couple of workouts.

Towards the right and along the top of the card (see below), we can write down the dates we trained and results we produced in terms of sets, reps and weight used.

Finally, we have a section at the bottom right of the card (see below) to note down your stretching numbers. Stretching is very important to do at the end of your workout and we would ask you to perform each stretch at a slow and controlled speed, between 10-30 seconds to get the most effectiveness.

Stretching the body part, you trained during your workout will help in improving muscle recovery and avoiding delayed onset muscle soreness.

‘Before & After’ Photos

Many of our clients come in with the initial fear of having a “before” photo taken but once we reassure them of the beneﬁts, they understand it’s a big motivating factor for their continued progress. Taking regular “After” is also essential. We recommend you take your after every week or two but no later than 3 weeks.

5 Tips for the Perfect "Before" Photo:

Men should take pics wearing shorts or a swimsuit without a shirt, while women should wear a bikini or ﬁtted gym shorts and a sports bra. It's important to see your stomach, so don’t suck that tummy in! You may see your most pronounced changes in that area.

If you don’t want us to take the shots, get a friend to help you take the photos or use a tripod or the auto-timer on your camera. A friend will be most helpful to get your body centred in the frame, especially for photos taken from the back. 14

Stand in front of a blank, plain-coloured wall, with as little distraction or clutter behind you as possible. You're the star of the show here!

Take multiple photos. Take at least one from the front, back and side. If you want to, you can even ﬂex or pose for one or two additional ones.

Remember to take your photos regularly in those same positions (and even same clothing). On day one, day 15, day 30, day 60, and so on. That way it's easier to see exactly how your body has changed.

Special Personal Training Offer Special Offer

Get 300 minutes of Expert, Motivational Personal Training for just £100. *Valid for the ﬁrst 6 weeks of your membership ONLY.

We are truly proud of our team of Personal Trainers and believe you won’t find a better deal with a fully qualified team anywhere else! Our Personal Trainers are highly professional with varied individual specialisms to ensure your every health and fitness goal is made possible.

You don't have to be a seasoned athlete or bodybuilder to enjoy the benefits of a personal trainer. Personal training benefits both the person who has never worked out as well as professional athletes. Having a personal trainer can save you a lot of time, frustration and pain in your journey to achieve your health and fitness goals.

What we can guarantee: The best choice of trainer for your ﬁtness goals Expert, friendly & motivational training sessions Professional and proven advice to produce the best results You will look and feel better You will be more determined to continue your ﬁtness journey

Do you have what it takes to become a stronger, ﬁtter & happier you? We’re here to help you achieve what you want, don’t miss out on your chance or someone else will… Click the link below to visit our website and claim this Special Personal Training Oﬀer.

CLICK HERE REGISTER CLICK HERE TOTO REGISTER

SPECIAL OFFERS ON

Special Offers on

Special Offer

Get a MyZone Belt for just £50!

Your perfect workout partner is here! What is a MyZone Belt you may ask. The MyZone Belt is the most accurate and versatile wearable available.

The Beneﬁts of MyZone:

View your effort live on your smartphone

Make connections and challenge friends

Earn points and gain status rankings

Connect to other wearable devices

Connect to 3rd party equipment for maximum versatility

Get trustworthy results with 99.4% EKG accuracy

See how MyZone helps people live healthier lives...

MY BMI classified me as obese. I was unhappy with how I looked and although a confident person generally, I was always quick to change the subject if people spoke about weight and exercise. My local gym had all the interactive screens up and when I tried Body Combat for the first time I could see how hard I was working (or not as the case was). I was then able to see that as I worked harder my heart rate went up and I got the greatest satisfaction out of working harder. I honestly believe that it’s down to the fact that I could see my heart rate and effort level that I got to the level I am at today, I would recommend MYZONE to everyone.

MyZone has taken my workout to different heights. I’ve learned that more is not necessarily better; efficiency is the real target. I’ve also become more aware of what I eat because MyZone tells you how many calories you burn in a workout session. Also, I don’t overtrain. I make small goals for myself and by using MyZone to calculate my exertion rate and calorie burn, I am getting better results.

MyZone has made my gym a better club. Everyone was using this thing called MyZone. I really wanted to ﬁnd out what it was all about so my PT showed me how to use the MyZone belt and what I needed to do to get into the red zone. I’d got into a bit of a rut with my training, but MyZone got me back on track. I’m averaging six workouts a week now -four times in the club with a couple of runs outside. I’ve only had my belt for four months and I’m completely addicted.

Wherever you are in your ﬁtness journey, let MyZone take it to the next level. Don't let your effort go unrewarded. Click the link below to visit our website and we’ll help you get sorted with your very own MyZone belt!

CLICK HERE TO LEARN MORE

Track your Results with your Personal Progress Pack If you prefer to monitor your progress in he comfort of your own home, we can offer you our Personal Progress Pack where you can chart the weekly changes to your body, your ﬁtness level and various other tests that we measure.

Your trainer will give you your pack at your ﬁrst visit and we would like you to complete it within a day or so of starting so we have an opening benchmark. When you open the pack, you will see a battery of different tests for you to do. We would like you to complete them weekly and if possible, at more or less the same time each week. It helps us evaluate your progress and trigger any changes we need to make to your programme.

When you open your pack on the left, at the top of the page we have a 3-minute step test that you can do at home.

Heart Rate Test Heart rate is key to our programmes and we put a lot of store by it. 11

If you can get a monitor to chart it accurately that’s great but if not than learn to take your own at the carotid artery on the neck. As you get ﬁtter you should expect that your heart rate will drop week by week when you do this step test.

After you have measured your cardio improvements, we would like you next to test your strength. To do this we ask you to do press-ups to test your upper body ﬁtness. You can do either half or full press ups but remember always use the same type in one minute. Please don’t mix them or your improvements won’t be so noticeable. After the press ups do as many sit ups as you can in 1 minute. Again, as long as you use the same techniques each test, you will see clearly the progress you are making in the number of reps you can do.

Strength Test Next, we have some ﬂexibility tests and we will show you how to do the exercises and how we measure the results:

Neck

Arms & Shoulders

Hip Flexor

Lower Back

Knees

Flexibility is important to how your body functions and how you feel. We encourage you to make stretching a vital and regular part of your workout particularly if you suffer with any sort of arthritis or muscular issues.

Flexibility Tests The Body measurement chart is possibly the most important area on the chart, and we would like you to really focus on this.

Body Measurement Chart Weighing yourself on scales is very important to many of our members and we understand this but changes in your shape are the most accurate guide to the eﬀectiveness of your programme. 25

Muscle is denser than bodyfat and because of this, you may initially weigh heavier while getting slimmer and more toned. If you weigh yourself and don’t measure yourself, this can be a surprise and de motivating. Please measure yourself FIRST and you will be delighted with the results we get for you with in the ﬁrst 6 weeks of your membership

Body Weight Chart If you are measuring in kilos, then put in the big box’s multiples of 5kg, i.e If you’re in stones and pounds, then…. Once you have done the weight chart you can see your BMI chart. Next is the area of the card where we determine the Cardio intensity of your workouts. Cardio is great for building heart strength, burning calories and making your lungs more efficient. Ideally you will have access to a pulse monitor. And we would strongly advise you to buy one sell you one or we can simply show you how to take your own pulse rate using the neck or the wrist. If you haven’t got a monitor don’t worry. Here’s how we establish your training zone. To get the most from your workout we need to ensure that your heart rate beats at a certain level throughout your workout. This level is based on your age and exercise history. This we call your training zone and it’s based on the American College of Sports Medicine guidelines, the world’s most eminent exercise organisation. Firstly, we need you to recognise where you are on the “programme stage”. Most of you will be starting out so you will be in the Initial stage area week 1 so your required range will be 55-70 %of your heart rate maximum for the ﬁrst 4 weeks of your plan and then 60 – 80 % for the 5th & 6th week. For those ﬁtter athletes, we suggest that you start at the Improvement stage with a 60 – 80 % range or for well-conditioned individuals use the 75-90% range.

Heart Rate Chart Now we have your recommended training range we need to get your personalised heart rate numbers. If you now look at the graph below you need to trace your ﬁnger along the horizontal axis until you ﬁnd the nearest point to your current age. 26

For example, if I am 40-year-old. From here trace your ﬁnger vertically until it meets the lowest number of your required range. I’m using the 55% point as I’m new to exercise.

My low number for a 40-year-old will therefore be 99. Make a mental note of that number. Now we need to get the higher-level number so continue to track your ﬁnger vertically until it reaches the 70 % line and note that number. My training zone is therefore 99- 126 beat s per minute for the ﬁrst 4 weeks and then for the next 2 weeks I will be training between 108 –and 144 beats per minute at the high end. In another area of this site we will show you how this information is used on your session by session programme cards to make every workout super effective for you.

Your Diet & Nutrition Programme

It's Time To Find Out What You Are Made Of... Exercise + Diet = Dramatic Results

The scientiﬁc proof is overwhelming! The best results come when you combine your exercise routine with a calorie controlled and nutritious diet plan. Even better news is that the results are achieved much quicker when you combine both things.

al Nutrition Support

Download your personalised nutritional and caloriﬁc report to analyse your current diet and uncover your weight loss potential...

OD DIARY

5-DAY FO

Step 1. Download our 5 day food diary and activity breakdown.

Step 2. Send it to us when you’ve completed it or hand it in to a member of the ﬁtness team when you visit.

Step 3. We will review your diary and give you a comprehensive set of tips and improvements.

Nutritiona l Support 5-DAY FOO

D DIARY

What you will get back... • The nutritional proﬁle of your current eating habits • Your calories in vs calories out • Your weight loss potential • Recommendations to help you get to your target

For information on how to get your diet analysed, please speak to one of our ﬁtness team and they will help put a Nutrition Plan together.

GET MY FOOD DIARY

Are we the Best Club You’ve Ever Joined?

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Get entered into a FREE Prize Draw to Win 6 Months of Membership! Click the link below to visit our website and submit your reviews.

CLICK HERE TO REGISTER SUBMIT YOUR REVIEW

1LIFE SPECIAL FREE REPORT

Strength Training for Women

Get Fit, Lose Weight And Gain Strength… and never forget you’re a woman. Have your appeal, conﬁdence and wellbeing taken an early shower because you’re unsure how to beneﬁt from strength training? Think Again

At 1Life, we’ve just the plan for you:

Book a Personal Training Session with an expert 1Life Personal Trainer. It’s worth £100 – valid during the ﬁrst 42 days of your new membership. take advantage of an incredible new route to a stunning new you.

RESERVE YOUR SPACE

The Beneﬁts of Weight Training for women and people of 40+ hugely outweigh those of cardiovascular exercise alone.

HERE ARE 10 GOOD REASONS WHY

Over the last 10 years, there’ve been serious arguments for the beneﬁts of weight training – especially for women and people over 40. Most women who exercise do cardiovascular exercises in the gym. Far fewer use resistance training that really challenges their bodies. So what’s the story?

Here are the gains and losses of resistance training with 1Life – and all for your long-term beneﬁt!

Kind Regards,

1Life Team 33

You’ll Lose Body Fat

Studies have found that the average woman who strength-trains two or three times a week for two months will gain nearly two pounds of muscle and will lose 3.5 pounds of fat. As lean muscle increases, so does your resting metabolism. All day long you burn more calories. For each pound of muscle you gain, you’re likely to burn daily 35 to 50 more calories. And the losses can really add up.

You’ll Gain Strength without Bulk

Compared to men, women have 10 to 30 times fewer hormones that cause muscle hypertrophy. This means you won’t get bigger from strength training. But do it right and you WILL develop beautifully healthy muscle tone and deﬁnition. In our book, that’s a bonus.

You’ll Decrease Risk of Osteoporosis

Weight training can increase spinal bone mineral density by 13% in six months. In tandem with plenty of calcium in your diet – dairy, greens, tofu, broccoli, beans, etc – weights can be your best defence against osteoporosis.

You’ll Improve your Athletic Performance

Whatever your sport, from cycling to skiing, running to golf, strength training will improve your athletic ability, ramping up overall performance and decreasing injury risks.

You’ll be Physically Stronger

Increasing strength will make you far less dependent on others for help with daily living. Chores will be easier, and you’ll no longer be pushed to the max lifting kids, groceries and laundry. Boosted maximum strength also means daily tasks and routine exercise are less likely to cause you injury. Even moderate weight training can increase a woman’s strength by 30 to 50%. And you should be able to develop your strength at the same rate as most men.

You’ll Reduce your Risk of Injury, Back Pain & Arthritis

Strength training not only builds more powerful muscle. It also develops stronger connective tissues and reinforces joints, helping prevent injury. A recent 12-year study showed that strengthening lower back muscles eliminated or alleviated lower-back pain by 80%. Other studies have shown that weight training can ease the pain of osteoarthritis.

You’ll Reduce your Risk of Heart Disease

Weight training can improve your cardiovascular health in several ways, lowering ‘bad’ cholesterol and blood pressure while increasing ‘good’ cholesterol. Add cardiovascular exercise into the mix, and these beneﬁts are maximised.

You’ll Reduce your Risk of Diabetes

Weight training can improve how the body processes sugar, which may reduce diabetic risks. With diabetes a growing problem for women and men, research shows that weight training can increase the body’s glucose utilisation 23% in just four months.

Weight Training Could Increase your Strength by 30-50%

You could improve your strength no matter your age. Even women in their 70s and 80s have built strength through weight training

You’ll Fight Depression & Improve How You Feel About Yourself

10 weeks of strength training have provenly reduced clinical depression symptoms more successfully than psychological therapy. Women who strength-train often say their programme makes them feel more conﬁdent and capable – critical factors in ﬁghting depression. 36

And The Conclusion? If you want to be as healthy and as strong as you can possibly be later in life, adding resistance training to your exercise routine is a positive step. Benefits include: • Reducing the rate at which you lose muscle as you age • Giving you more energy • Making it easier to manage your weight by increasing lean body mass to raise metabolism • Reducing symptoms of health conditions such as rheumatoid arthritis and fibromyalgia • Lowering your levels of inflammation and pain • Improving your glucose control • Research also shows that resistance exercise helps improve your balance Together, all of these benefits can help you stay healthier as you get older. They can also keep you more independent. Finally, expert advice will help you to achieve these goals tailoring a bespoke exercise programme to you. Our Personal trainers serve as coaches, mentors, and workout partners. If you feel that you could benefit from having someone in any of these roles, then hiring a personal trainer may be the best move for you.

A Great Way to Keep Active! So here’s the thing. If you’ve read this far we know you’re serious. Now I’d like to extend a PERSONAL INVITATION to you from 1Life. Contact us now and book a book a PT with weights with one of our.... specialist 1Life Personal Trainers.

RESERVE YOUR SPACE 37