Eastwell Manor - New Member Newsletter by Momentum Business Development

S.M.A.R.T START

NEW MEMBER NEWSLETTER

CONTENTS Page 3

WELCOME TO S.M.A.R.T STARTING YOUR WELLBEING & FITNESS JOURNEY

Page 4-5

YOUR PERFECT WORKOUT PARTNER IS HERE!

Page 6-8 Page 9-10

BOOK YOUR ‘BEFORE & AFTER’ PHOTO SESSION SPECIAL PERSONAL TRAINING OFFER

Page 11-12

SPECIAL SPA TREATMENT OFFER

Page 13-14

BOOK YOUR BODY COMPOSITION ANALYSIS

Page 15-17

YOUR 6-WEEK DIET & NUTRITION PROGRAMME

Page 18-19

DON’T MISS OUT ON OUR FAMILY & FRIENDS OFFER

Page 20-21

CARDIO TRAINING - HOW TO DO IT RIGHT

Page 22-25

MYZONE TEST

Page 26-27

GUIDE TO A HEALTHY & EFFECTIVE RESISTANCE TRAINING PROGRAMME

Page 28-31

FORGOTTEN HOW THINGS WORK?

Page 32-33

WHERE TO FIND EVERYTHING YOU NEED

Page 34-35

USEFUL INFORMATION

Page 36-38

CLUB SPONSORSHIP SCHEME

Page 39-41 2

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 8 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. We also have a members zone promoting the latest offers and services CLICK HERE. 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,

Paul Foreman

Spa & Leisure Operations Manager

STARTING YOUR WELLBEING & FITNESS JOURNEY 4

START YOUR FITNESS & WELLBEING JOURNEY WITH US For the last 25 years, every single day, our team of experts have been working together to make our members fitter, healthier, happier and stronger. We aim to deliver to our members simple solutions in health, fitness and nutrition which manifest into meaningful change and lifestyle balance. As a new member we offer you as part of your fitness journey a Champneys YOUnique Personal Training session in the first 8 weeks of your membership.

GETTING STARTED Your first session is a very important landmark for our new members so we want you to know exactly how we handle that session. It’s perfectly normal for many new members to feel a bit nervous at first so we have created a simple yet bespoke personal training programme to help you achieve your goals. Read on to make sure you are ‘in the know’…

CHAMPNEYS YOUnique PT We have all got our reasons for training. But no two bodies are the same. This is why we have created YOUnique PT and subsequent one-to-one sessions designed to be progressive and challenging that work best with your body, your lifestyle, and your terms.

HOW IT WORKS Your first step is our Champneys YOUnique PT Your Wellbeing Coach will always start with an assessment and evaluate your history and goals, taking into account current fitness, potential injuries, limitations and nutrition to create your personal roadmap. Since needs, goals and lives change, the conversation between you and your coach will play a vital role in your success. They then assess your body composition and identify key areas for improvement, along with an 8-point movement screen to identify any weaknesses or imbalances in your body finished with a short-sweat session to ensure you have completed a workout before you go home (60 mins). If you then decide to continue training with your coach, they will design and guide you through a progressive fitness journey with regular ‘check-ins’ to create long term changes in health and mind whilst transforming your body! If you think at this stage personal training is not for you then the trainer will design a general programme of exercises for the gym that you can begin to follow during the first 8 weeks. We would like you to keep records of what happens at each workout and will therefore provide you with a purple workout card. We 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 you need to make small adjustments to the intensity of your programme should you require their help in the future. From 6-12 weeks we offer all members a reassessment using the YOUnique PT protocol. If you are happy to continue training alone, we will provide you with a green programme card to record your fitness efforts. However, if you require one to one personal training to deliver fast and effective goals then please book with one of our Wellbeing Coaches, please Click Here. PARTNER UP! Staying fit is always easier and more fun if you have a friend by your side. If you want to train with a friend we can offer PT for 2. So, don’t worry. You are in good hands with us! Please click the link below to visit our website and we’ll help get you sorted and booked in. Alternatively, you can contact the Wellbeing & Fitness Desk.

CLICK HERE TO BOOK YOUR YOUnique PT

YOUR PERFECT WORKOUT PARTNER IS HERE! 6

INTRODUCING MYZONE - YOUR PERFECT WORKOUT PARTNER IS HERE! Champneys Health Clubs are excited to announce its new partnership with Myzone

WHAT IS MYZONE? Myzone is a wearable activity belt used to record your exercise effort (rather than fitness), so it doesn’t matter if you’ve been training for years, or are just dipping your toes into it. It’s based on your individual stats and is accurate (equiv. to an EKG at 99.4%). This means that it’s a level playing field for all (think of it as a golf handicap!)

HOW IT WORKS? Your Myzone belt monitors your heart rate, calories and time spent exercising that convert into Myzone Effort Points (MEPs). If you earn 1300 MEPs in the month you meet the minimum requirement for physical activity specified by the World Health Organisation* and you make progress towards the next Myzone status level. Your Myzone status level is determined by how consistent you are with your exercise on a monthly basis so if you do not hit at least 1300 MEPs for any given month, your status level will drop. The Wellbeing Team will monitor your points and reward you as you accumulate them and move through the status levels.

THE BENEFITS OF MYZONE: You will be able to view your effort live in club on the Gym TV’s AND on your smartphone You will be able to record ALL your activity (inside and outside of the club!) You will receive email workout summaries You will earn points, gain status rankings and get rewarded You can enter challenges or set your own challenges You can connect to 3rd party equipment for maximum versatility

INTRODUCTORY NEW MEMBER OFFER Purchase in the first 8 weeks of your membership and get a Myzone belt for just £50 and save £30! Champneys Price £80, Amazon RRP £129.99 If you are still not convinced then ask the Wellbeing Team to trial a demonstration belt for a few days.

SEE HOW MYZONE HELPS PEOPLE LIVE HEALTHIER LIVES... “MYZONE has taken my workout to different heights. I’ve learned that more is not necessarily better; effi ciency 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. 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 four workouts a week now - three times in the club with a run outside. I’ve only had my belt for four months What people say about Body Composition and I’m completely addicted.”Analysis (Bodystat)?

“ I used to get so disheartened when I would weigh myself to find that I had hardly lost any weight even after being really strict with my diet and spending hours in the gym. Now with Bodystat, when I see my body fat reduce and muscle mass increase, I feel great about myself. I no longer allow myself to feel dejected by a lack of weight loss and all the hours spent in the gym finally seem like they were worth it. ”

Wherever you are in your ﬁtness journey, let MyZone take it to the next level.

Don’t letI your go unrewarded. “ Before startedeffort using Bodystat I always struggled to stick to any diet and fitness regime. Bodystat was an absolute gamechanger. I love being able to track my progress and I get a huge deal of satisfaction when I achieve personal goals.There truly is no better feeling than seeing hard work and dedication pay off. ”

NEED A REFRESHER SESSION?

FIND OUT MORE ABOUT MYZONE

Don’t worry if you can’t remember what we have told you at your YOUnique PT session.We Click the link below to visit our website helpoverload you get sorted with your very own MyZone belt! understand thatand wewe’ll often you with detail.

Click the link below to visit our website and we’ll get you booked in for your Body composition analysis today * If you’re not familiar with the World Health Organizations Guidelines for Physical these guidelines recommend a person performs 150 minutes of moderate or or book as part of youActivity YOUnique PT session. 75 minutes of vigorous activity per week. In Myzone terms, this equates to 300 MEPs per week and 1300 MEPs per month.

That’s why we can arrange a refresher session with you in your first 6 weeks to cover off any gaps in your knowledge about how theCLICK programme or howINFORMATION to work the equipment. HERE works FOR MORE It’s just so key to us that you feel thoroughly confident in what you need to do and how to work the equipment to help you. 8

BOOK YOUR ‘BEFORE & AFTER’ PHOTO SESSION 9

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” photos are also essential. We recommend you take your ‘after photo’ every week or two but no later than 3 weeks.

5 Tips for the Perfect "Before" Photo:

Men should take photographs wearing shorts or a swimwear 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.

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. Click the link below and we’ll get you booked in for your photos. CLICK HERE TO BOOK

SPECIAL PERSONAL TRAINING OFFER 11

SPECIAL OFFER

3 SESSION INTRO PACKAGE FOR ALL NEW MEMBERS (Valid for the first 8 weeks of your membership ONLY.)

Get 180 minutes of Expert, Motivational PERSONAL TRAINING for just £90. That’s just £30 per one hour session.

Plus you get a complimentary Body Composition Analysis pre and post PT package.

We are truly proud of our team of Personal Trainers! 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.

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

Having a personal trainer can save you a lot of time, frustration and pain in your journey to achieve your health and fitness goals.

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. Click the link below to visit our website and claim this Special Personal Training Offer.

CLICK HERE TO CLAIM THIS OFFER

SPECIAL SPA TREATMENT OFFER 13

SPA TREATMENTS AT EASTWELL MANOR Do you alongside have what it takes tobrands become a stronger, fitter &treats happier you? Working award-winning we have all the pampering you could

possibly imagine to leave you feeling refreshed, awakened and rejuvenated. Discover an extensive range of spa treatments, from manicures and pedicures to facials and waxing and hairdressing services. We look after brows and lashes and offer body wraps, scrubs and a sumptuous collection of massages. Our treatments are not just for women. Men’s spa treatments are just as important as any other, and our grooming services are perfect. At Champneys, we are proud to employ both what male you and want…don’t female therapists. our staff at time of We’re here to help you achieve miss Please out on inform your chance. booking, if you have a preference.

Click the link below to visit our website and claim this Special Personal Training Offer.

GET UPGRADED TO A 50 MINUTE CLICK HERE TO CLAIM THIS OFFER TREATMENT FOR FREE! *Terms and Conditions Apply. See below for details.

14 Book one of our 25 minute treatments in the first 8 weeks of your membership and we will upgrade you for free to 50 mins.

CLICK HERE TO CLAIM THIS OFFER

BOOK YOUR BODY COMPOSITION ANALYSIS 15

TIRED OF CONSTANTLY BATTLING YOUR WEIGHT? Does it feel like no matter how many times you try, you just can't stay motivated to reduce the pounds? It's time to stop losing weight.

Despite what many believe, the key to transforming YOUR body is NOT by losing weight... It's through changing your body composition.

Body composition analysis will help you to stay motivated to transform your body and your life.

WHAT YOU NEED TO KNOW: • Your body is mainly composed of muscle, fat, water and bone • When you exercise more and diet you gain lean muscle and lose body fat • Your body weight may not change - you may even gain weight • This is because lean muscle is 5X denser than fat

This is why you need to think Body Composition NOT body weight.

Would you be disappointed if you only managed to lose 2lb like this lady? I imagine the answer would have been Yes... But not if you knew the truth.

The scales may not lie... But they definitely mislead.

2 REASONS WHY YOU ARE DOOMED TO FAILURE BY FOCUSING SOLELY ON WEIGHT LOSS:

Very low calorie diets may force your body into 'starvation' mode. Which means you end up storing body fat rather than burning it. So even if you lose weight, your fat ratio will increase

Quick-fix, crash diets may produce fast results but the weight loss will be in the form of body water and muscle NOT fat

HOW DOES BODY COMPOSITION ANALYSIS WORK? • It uses bioelectrical impedance analysis technology • A low, safe electrical signal is sent from metal electrodes through your hands and feetto provide readings for the whole body, i.e legs, arms, trunk and abdominal area • Your metabolic rate, body fat, lean weight and water retention is analysed in less than 30 seconds

WHAT PEOPLE SAY ABOUT BODY COMPOSITION ANALYSIS TEST?

“

I used to get so disheartened when I would weigh myself to find that I had hardly lost any weight even after being really strict with my diet and spending hours in the gym. Now with with the Body Composition Test, when I see my body fat reduce and muscle mass increase, I feel great about myself. I no longer allow myself to feel dejected by a lack of weight loss and all the hours spent in the gym finally seem like they were worth it. ”

Click the link below to visit our website and we’ll get you booked in for your Body Composition Analysis today or book as part of you YOUnique PT session.

CLICK HERE FOR MORE INFORMATION

YOUR 6-WEEK DIET & NUTRITION PROGRAMME 18

A REVOLUTIONARY NEW HEALTH PROGRAMME "FOR MIND, FOR BODY... FOR LIFE". This is a unique online programme for mind and body. Based on healthy eating and a whole 6 weeks’ support and education from Champneys & the DROPiT21 Team.

If you are truly ready to make a positive lifestyle change then DROPiT21 is the programme for you.

DROPiT21 is a structured weight loss plan geared towards people with busy home and work lives, but who want to make a positive change to live healthily.

NO calorie counting, NO pills, NO shakes or meal replacements. It’s not a quick fix faddy diet that is impossible to stick to. DROPiT21 is simply about getting back to basics in the approach to food and cooking, avoiding sugar and chemical-laden processed, refined and packaged foods. It’s about eating real foods, as close to their natural form as possible...

Protein ALL meat / fish, nuts & other unrefined protein sources

Vegetables

Virtually ALL vegetables

Fruit

Limited fruit

Carbohydrate

Good quality (unrefined and natural sources)

Drink

Water, fruit, herbal & green teas

DROPiT21 is a completely online programme focusing on education and motivation based around clean eating and most importantly wellbeing.

It is designed to be fully inclusive for both male and female of all shapes and sizes, of any age. So it’s suitable for everyone! Click the link below and get started on your own diet programme. CLICK HERE TO REGISTER

WHAT PEOPLE SAY ABOUT DROPiT21

HOWEVER IF YOU WISH TO SEE A NUTRITIONIST CLICK HERE

DON’T MISS OUT ON OUR FAMILY & FRIENDS OFFER 20

GUEST PASSES

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

Treat up to 3 of your friends to a COMPLIMENTARY GUEST PASS at the club.

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 8 weeks of your membership. On renewal of membership you will receive up to 3 guest passes each year to be used at your convenience in a 12 month period.

Please click the link below to find out about our Terms and Conditions for this offer. Your complimentary guest passes will be sent to you via the Club Administrator. Please note bookings are subject to availability and require a minimum of 24 hours notice.

To book your guest pass please contact the Wellbeing & Fitness Desk.

CLICK HERE FOR OUR TERMS AND CONDITIONS

CARDIO TRAINING HOW TO DO IT RIGHT 22

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

Whether you're doing cardio exercise for health, fitness, or weight loss, it's important to work at a certain level of intensity based on your heart rate. Your heart rate is one of the best indicators of how hard your body is working during a workout.

• Frequency is easy to understand: it's how many times you exercise per period of time, for example per week • Duration is simple too: it's how long you exercise at a time, usually counted in minutes • Intensity is a bit more complicated – and that's where the heart rate zones come in An effective training programme will include different types of workouts with varying frequency, duration and intensity spaced out so that you have time to recover. This means that some workouts should be short and intense, some long and light, some can even be long and tough. It's the variety that makes your training effective.

Finding Your Target Heart Rate Zones Your exercise heart rate is split into 5 heart rate zones based on the intensity of training with regard to your maximum heart rate. Your target heart rate numbers will depend on your age and fitness level. There are a few ways to determine these starting with your maximum heart rate estimated as 220 minus your age. Even more conveniently, heart rate detection is now featured in many activity monitors as well in the Myzone technology used at Champneys. This device will ask you for your age and determine your heart rate zones for you. During exercise, the Myzone belt will indicate which heart rate zone you are in so you can increase or decrease your exertion. As well, our treadmills, stationary cycles, and Cross Trainers will have handgrip heart rate detectors that allow you to monitor your heart rate zones. 23

Know Your Numbers: Maximum and Target Heart Rate There are different ways to specify your heart rate zones. One simple way is to define them as percentages of your maximum heart rate. The table below shows target heart rate zones for different ages. Remember your maximum heart rate is about 220 minus your age. In the age category closest to yours, read across to find your target heart rates. Target heart rate during moderate intensity activities is about 50-70% of maximum heart rate, while during vigorous physical activity it's about 70-85% of maximum. However this can vary from individual to individual so please see a Personal Trainer for guidance. The figures are averages, so use them as a general guide.

Age

Target HR Zone 50-85%

Average Maximum Heart Rate, 100%

20 years

100-170 beats per minute (bpm)

200 bpm

30 years

95-162 bpm

190 bpm

35 years

93-157 bpm

185 bpm

40 years

90-153 bpm

180 bpm

45 years

88-149 bpm

175 bpm

50 years

85-145 bpm

170 bpm

55 years

83-140 bpm

165 bpm

60 years

80-136 bpm

160 bpm

65 years

78-132 bpm

155 bpm

70 years

75-128 bpm

150 bpm

Hit the Target: Find Your Heart Rate

High Intensity: 70-85% of Maximum Heart Rate

Now that you have a target, you can monitor your heart rate to make sure you're in the zone. As you exercise, periodically check your heart rate. The Myzone tracker makes this super easy.

Working in the high-intensity heart rate zone takes you out of your comfort zone and allows you to burn more calories. You build aerobic fitness in this zone, improving your VO2 max (your maximum rate of oxygen use). Consistent high-intensity workouts can raise your anaerobic threshold (or lactate threshold), which is the point at which your body must use less-efficient pathways to generate energy for your muscles.

Low Intensity: 40-50% of Maximum Heart Rate

To reach the minimum recommended amount of exercise each week you need 75 minutes in bouts of at least 10 minutes in this zone at a time, preferably spread throughout the week. A combination of high-intensity and moderate-intensity exercise will also meet the guidelines.

The low-intensity heart rate zone keeps you at a comfortable heart rate and is a good choice for beginners or as a warmup. You should always start an exercise session with a couple of minutes in the low-intensity zone to get your blood circulation going. Beginners may start with low-intensity cardio to build exercise tolerance and get used to walking, cycling, or using cardio equipment.

Examples of high-intensity cardio workouts include running, lap swimming, cycling faster than 10 mph, and high-intensity aerobic intervals workouts.

At low intensity, you are getting the benefits of being active rather than sedentary. Sitting for long periods can raise health risks. The drawback of staying in this zone is that you are not getting the extra benefits of moderate-to-vigorous intensity exercise in reducing health risks or achieving the minimum amount of exercise recommended each day.

Maximum Effort: 85-100% of Maximum Heart Rate Working at this level means you're working as hard as you can, as in all-out sprints or very high-intensity interval training. Most people can only sustain this level of effort for a short period of time, making this the toughest zone and more appropriate for advanced exercisers. A sprint interval workout is an example of training at maximum effort with rests in between work intervals. A drawback of exercising at maximum intensity is that you are above the anaerobic threshold and producing lactic acid. This by-product leads to "feeling the burn" in your muscles and post-exercise muscle soreness.

Examples of a low-intensity cardio workout are to take a walk at a comfortably easy pace or use a stationary cycle with little tension in pedalling.

Moderate Intensity: 50-70% of Maximum Heart Rate Experts often recommend working at a moderate intensity to build fitness and lose weight. Cardio workouts in the moderate-intensity exercise zone improve your body's ability to transport oxygen and condition your heart. You'll burn more calories and fat in this zone, as well. To reduce your health risks, you should get 150 minutes of moderate-intensity cardio per week, with workouts of at least 10 minutes in this zone. The workouts should be spread throughout the week.

Enjoying workouts in each of the heart rate zones will help you build physical fitness in different ways. It's good to mix it up for variety rather than thinking there is one best kind of workout. Important Note: Some drugs and medications affect heart rate, meaning you may have a lower maximum heart rate and target zone. If you have a heart condition or take medication, ask your healthcare provider what your heart rate should be.

Examples of moderate-intensity cardio workouts include brisk walking, easy jogging, bicycling under 10 mph, and water aerobics. 25

MYZONE TEST 26

WHY NOT TRY THE MYZONE TEST? WHAT IT IS? The MZ-Fitness Test is an 11 minute test that concludes with one minute of recovery and calculates how many beats your heart rate drops during that minute. A higher score may be indicative of a healthier heart. The test consists of: • 1 minute in the grey zone • 3 minutes in the blue zone • 3 minutes in the green zone • 3 minutes in the custom purple zone • 1 minute recovery

HOW IT WORKS? • • • • •

Go to the Myzone app Select “Workout” from the menu Select “ZM” on the workout screen Load the MZ-Fitness Test When you are ready to start, click “play” and follow the on-screen zone prompts

For the exercise portion, you may perform any cardio activity that you would prefer. During the last minute of recovery, completely stop the activity, ensuring you are at complete rest.

THE RESULT While your score is unique to you and not meant to be compared with others, research indicates a recovery of more than 20 beats in the first minute following exercise is good! This has been proven to be more closely linked to good heart health. On the other hand, a heart rate recovery of 12 beats or less in the first minute following exercise is closely linked to poor heart health. The purple zone is a custom zone unique to the MZ-Fitness Test and requires 80-85% effort. The final 3 minutes of the exercise portion of the test should be completed within this zone. If you exceed 85% for more than 40 consecutive seconds, the test will be invalid, and end. A warning will show up when you’re at 86% or over to indicate this.

HOW TO SEE THE RESULT? You will ﬁnd your result in the Body Metrics section of the Myzone App. To see your progress, perform this test every 6-8 weeks and aim to keep your test every 6-8 weeks and aim to keep your test conditions the same with each test to provide the most accurate and reliable results (i.e. same time of day and mode of exercise).

10m

GUIDE TO A HEALTHY & EFFECTIVE RESISTANCE TRAINING PROGRAMME 28

RESISTANCE TRAINING (OR STRENGTH TRAINING) ISN’T JUST ABOUT BUILDING UP YOUR MUSCLES AND STRENGTH, IT CAN ALSO IMPROVE THE WAY YOUR BODY FUNCTIONS FOR EVERYDAY LIFE. RESEARCH ALSO HIGHLIGHTS THE BENEFITS OF TRAINING WITH RESISTANCE EQUIPMENT TO BURN FAT, AS PART OF A WEIGHT CONTROL PROGRAMME.. For women please don’t worry about getting bulky, as this won’t happen with the regime we are going to use with you. Instead it will help tone and firm you.

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) • The frequency of the sessions • The rest periods between each set

With that said, you are ready to fill out your Programme Card… 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 In general we recommend performing at 8-16 repetitions on each piece of equipment you train on. 29

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

9 ST 2

4 8

TRICEP PRESS PEC. DEC BICEP CURL

Reps

Weight

Date

Reps

Weight

Reps

Date

Sets

Weight

Reps

Sets

Date

Sets

26/1

Weight

Reps

Date

Sets

19/1

Weight

Reps

Date

Sets

17/1

Weight

Reps

Date

Sets

Weight

14/1

Reps

Sets

Range

12/1

Date

Sets

Reps

CHEST PRESS

1 Date

Weight

Exercise Name

Sets

Adjustments C5 ST 2

Order of Exercise

RESISTANCE PROGRAMME

15 10

Stretching the body3 part youPRESS trained during your workout will help improve your flexibility 1 INCLINE 15 and injury prevention. 20 LOW 4 ST 6

LEG EXTENS

Stretching is very important to do at the end of your workout and we would ask you to perform each stretch at a slow 20 LEG CURL 6 1 and controlled speed and hold between 25 10-30 seconds to get the most effectiveness. LOW 5 ST 6

LEG PRESS

At Champneys we also offer stretch and yoga classes to improve15your range of movement and flexibility further. So, don’t worry as 12 your programme will be personally tailored for you and based on the latest exercise science. You are in good hands with us! 1 CHIN UPS 1 15

10 help get you sorted and booked into your desired activity. Please click the link below to visit our website and1 we’ll 10 BACK EXTENSION 12 Alternatively, you can contact the Wellbeing & Fitness Desk.

CLICK HERE FOR MORE INFORMATION

BASIC GUIDELINES FOR SETTING UP GYM EQUIPMENT Navigating your way through gym equipment marked with knobs, handles, pulleys, and cables can feel more than a little intimidating. The good news is, strength training on machines isn't rocket science. Machines are designed to make strength training comparatively easy by guiding your body through controlled ranges of motion, rather than forcing you to control your own movements with free weights.

At Champneys we want to make the process as simple for you to follow as possible, so keep these broad tips in mind: • Machines come with instructions:

• Start with a light weight to test the range of motion:

Look for the panel of instructions on every weight machine you come to. These instructions typically tell you which muscle groups the machine is designed to target, how the machine works, and where the adjustment points are on the machine. When in doubt, seek these instructions out and take the time to read through them.

For the selected weights machine, all you do to select a weight is pull out the pin on the weight stack and insert it into the stack at the weight amount you want to lift. If you're unfamiliar with a machine, or you're unsure whether you've made the appropriate adjustments to the machine for your height, select a light weight and test the range of motion.

• Adjustment points are usually a bright color:

• Your position should feel comfortable:

No one's body is exactly the same - some people are taller, others are shorter, some have long arms and legs, others have short torsos. The result is that everyone's range of motion and mechanics for a particular exercise shouldn't be exactly the same - they should be adjusted based on personal needs. Machine manufacturers try to accommodate people of all shapes and sizes by providing adjustment points on the equipment. Typically, these adjustment points can be found on the seats, chair backs, or depending on whether the machine is for the upper or lower body, the location of the moveable parts. To make these adjustment points as obvious as possible, they're typically marked with bright-colored handles for quick identification.

If you feel like your joints are hyperextending while performing a lift, or if you feel like you have to strain your back awkwardly to push against the seat, or if you feel like the weights are clanging onto the weight stack before you've gone through a full range of motion, or if you feel like the pads of the machine are hitting your joints at an uncomfortable location, chances are something on the machine needs to be adjusted to accommodate your body. Your body should feel steady and comfortable while performing each exercise, so check the adjustment points and try a different position to see if it helps. And, when in doubt, ask a Champneys Wellbeing Coach for assistance.

CLICK HERE FOR MORE INFORMATION

FORGOTTEN HOW THINGS WORK? 32

NEED A REFRESHER SESSION?

Don’t worry if you can’t remember what we have told you at your YOUnique PT session. We understand that we often overload you with detail.

That’s why we can arrange a refresher session with you in your first 6 weeks to cover off any gaps in your knowledge about how the programme works or how to work the equipment. It’s just so key to us that you feel thoroughly confident in what you need to do and how to work the equipment to help you.

Click the link below to visit our website and we’ll get you booked in for your refresher session.

CLICK HERE FOR MORE INFORMATION

WHERE TO FIND EVERYTHING YOU NEED 34

FITNESS SERVICES

ENQUIRIES

For exclusive Membership Offers check out our Fitness Services.

For Membership enquiries including statement queries, renewals, upgrades or cancellation:

FIND OUT MORE

Call: 01462 818228 Email: sandra.nice@champneys.com

FEEDBACK

WEBSITE

For Membership feedback regarding facilities or services:

For more information check out our Website.

Call: 01233 227137 Email: paul.foreman@champneys.com

FIND OUT MORE

To ensure you receive emails from us, please add our email address to your email white list, to give you the best chance of receiving our content and updates.

CLICK HERE FOR OUR TERMS AND CONDITIONS

USEFUL INFORMATION 36

MEMBERSHIP CARDS Please ensure that your membership card has been updated to the new barcoded card. In order to produce the card we require a photo ID. If we haven't already updated your card please go to the Wellbeing & Fitness Desk to have your photo taken this month. Unfortunately, we cannot issue new membership cards without a photo ID or allow you to use the Club.

SCANNING IN & OUT For health and safety reasons we require all members to scan in and out at the Wellbeing & Fitness Desk. Failure to do so may result in termination of membership.

MEMBERSHIP TIMES Please remember the club usage times apply to your membership type. It is important that you adhere to these, otherwise we will be forced to withdraw your membership.

GYM USE Due to Covid 19 and government guidance you are required to book your gym session via the members booking system prior to arrival. We advise that all members seek guidance from the Wellbeing Team before using any new or unfamiliar equipment. Please note the gym is unsupervised at various times of the day. If you are pregnant, have injuries and / or medical problems or have not used gym equipment before please contact a Wellbeing Coach prior to use. For health and safety reasons please ensure you are wearing suitable exercise clothing and trainers when using the Gym. Use of the Gym and equipment is at your own risk.

BOOKING GUIDELINES For guidance on booking please click here. CLICK HERE FOR MORE INFORMATION

ADDITIONAL ACTIVITIES Make use of the fantastic grounds that your club has to offer, play a game of tennis/ pickleball or go for a walk. We also offer swimming lessons whether you are looking to learn to swim, learn a new stroke or improve a current one. CLICK HERE FOR THE LATEST ACTIVITY SCHEDULE

TERMS & CONDITIONS Please click here to find your Clubs terms and conditions. CLICK HERE FOR MORE INFORMATION

CHAMPNEYS CODE OF CONDUCT Please watch the video below. WATCH VIDEO

CLUB SPONSORSHIP 39

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CHAMPNEYS SPECAL FREE REPORT

Strength Training for Women 42

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 Champneys, we’ve just the plan for you: Women with Weights

Women with

Weights

Why not try our Women with Weights Programme? What is included: • • • •

Body Measurements/Goal Setting One Personal Training Session a week (25 mins) Body Composition Assessment Pre & Post Programme A 6-Week Programme plan to follow

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 Champneys – and all for your long-term benefit!

Kind Regards,

Champneys Team 44

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 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. 46

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.

Women with

Weights

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 Champneys. Contact us now to book Women with Weights. RESERVE YOUR SPACE