MEMBER MAGAZINE January - March 2022
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: Will Blackwell, Fitness Manager Call: 01462 810711 Email: will.blackwell@champneys.com
For more information check out our Website.
FIND OUT MORE
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CLICK HERE FOR OUR TERMS AND CONDITIONS
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CONTENTS MESSAGE FROM THE MANAGER
Page 4
WHAT’S ON GUIDE
Page 5
CONQUEROR VIRTUAL CHALLENGE
Page 6
FITNESS CLUB SPONSORSHIP SCHEME
Page 7-8
FOOT & GAIT SCAN
Page 9
TRY IT! FORTNIGHT
Page 10-11
PT FORTNIGHT
Page 12-13
MEET YOUR PERSONAL TRAINERS
Page 14-15
KNOW YOUR NUMBERS
Page 16-17
WORKOUT CHALLENGE
Page 18-19
YOU CAN DO IT
Page 20-21
MEMBER CRUSADE - REFERRAL OFFER
Page 22-23
MEMBER EVENTS
Page 24-25
MYZONE
Page 26-27
FITNESS SERVICES
Page 28-31
USEFUL INFORMATION
Page 32-35
CHAMPNEYS SPECIAL FREE REPORT: 10 STEPS TO BEING YOUR BEST YOU IN ‘22
Page 36-40
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HAPPY 2022! The new year is rife with new opportunities and fresh starts. It’s a time for reset and renewal, particularly after festive indulgences. With enthusiasm and motivation coursing through your veins, you may be filled with hope and optimism that this is the year. And why not? The year when you’ll finally lose weight, quit smoking, eat healthier, exercise more…achieve your long-time goals for self-improvement. However, it is all too common that our grand declarations, well-intentioned as they may be, are neither realistic nor feasible. But all is not lost—it is possible to create New Year’s resolutions you can actually stick to and still achieve your goals. Let our Wellbeing Team help you to get started. By getting real about your goals and creating a practical plan, you’ll be able to reach your goals sooner than you might think. My name is Will Blackwell and I am so happy to be your new Wellbeing & Fitness Manager. I will be arranging monthly chats for members to meet up with myself so I can get to know you as well as for you to get to know myself. I’ve worked In the fitness industry for over 7 years, working with thousands of people with all different abilities. Specialising in Strength and Conditioning for the last 4 years, working with individuals and teams from sports such as Rowing and Rugby to Half and Marathon Runners. I look forward to meeting you all and excited to assist you in your journey of wellbeing and fitness. Look out for our new programmes, challenges and activities designed to help keep you involved and most importantly to keep you very motivated and healthy. It might be participating in the new Conqueror Virtual Challenge (page 6), in our Myzone challenge using the fantastic new technology we have on site or booking onto one of our 4-8-week programmes whatever you goal is. This year—and every year for that matter—you have a choice. You can do what you’ve always done, or you can try something different. It’s our aim to help you find something you enjoy and get you moving more and moving well! This quarterly newsletter will keep you up to date on all the latest news at the club, but don’t forget to also visit us at www.champneys.com Kind regards, Will Blackwell, Fitness Manager 04
WHAT’S ON GUIDE WHAT’S ON GUIDE January - March 2022 July - September 2021 January - March 2021
WHAT’S ON GUIDE January - March 2022
Try TryIt!It Fortnight Fortnight
PT Fortnight P.T Fortnight
Lost the islove of for theaexercise regime you're following? Like to sample something January time fresh start to your fitness and wellbeing. Let us help you to different? Let's help you back your buzz! TRY IT fortnight keep motivated...TRY IT! get Fortnight is coming and YOU can be isa coming! part of it.It'sIt’syour your chance fantastic range new programmes andand services to recharge chancetotobook bookonontotosome our fantastic of programmes services to keep yourexercising. routine. you You don’t have to be a seasoned athlete or body builder to enjoy the benefits of a Having aTrainer. personal trainerTraining can savebenefits you a lot of time, frustration pain inworked your Personal Personal both the person who and has never journey to as achieve your health andand fitness goals. Take of gym! the next out as well professional athletes it doesn’t haveadvantage to be in the It alltwo starts weeks to book and receive our bonus gifts. with aPT YOUnique PT screen.
Monday10th 19thJanuary July Monday -Sunday23rd 1st August Sunday January
Monday24th 2nd August Monday January -Sunday 6th 15thFebruary August Sunday
Workout Know Your Challenge Numbers
ESSENTIAL HEALTH CHECK New for ‘22 to be your best you! TakeNorth care ofv yourself and take controlover of your health. Complete our South Fitness Challenge 4 weeks and get an Our brand new Essential Health Check looksDraw. at 19 different health markers, to entry into a Prize (See Fitness Team for details - Terms Conditions Apply) in certain vitamins offer scientific understanding of more whether you&are deficient and minerals, plus looks into your liver health, “good” and “bad” cholesterols, and triglycerides.
Monday 7th February -Sunday 29th August Sunday 20th February
Know Your Workout Numbers Challenge
MYZONE CHALLENGE Set yourself up for success in the new year - Start strong, The risks of being overweight or obese to our This health are not new, especially in this stay strong.Win a £25 Champneys Voucher! month is all about maintaining climate. Signand upkeeping for a body analysis andchange get advice on howa to make resolutions the composition motivation for positive that makes difference. necessary changesmonth, for health. What’s more, Februarythe is also Heart Health and there’s no better way of
Monday21st 30thFebruary August Monday --
You Can You CanDo DoItIt
Start achieve! If you’ve everand feltdiscover unsure about what do Join an believing activity inand ouryou YouWILL Can Do It fortnight today how we cantohelp in the gymyou or have lacked and confidence to best try something new, of then these lose weight be in the possible shape your life! offers may appeal to you. We’ve got you covered...
Monday 13th September Monday 7th March -Sunday 26th September Sunday 20th March
looking after ours than rising to a challenge.
To enquire please see the following relevant pages To enquire please see the following relevant pages
05 03 03
Monday 16th August
Sunday 12th September Sunday 6th March
TAKE ADVANTAGE OF SPECIAL MEMBERS ACCESS TO A
FREE
FOR MEMBERS ONLY
Conquer Your Fitness Goals with Every Mile That You Do! Track Your Progress Unlock Virtual Postcards & Virtually Travel with Street View Plant Real Trees or Stop Plastic Bottles from Entering the Ocean as You Advance Receive your Medal of Achievement because you deserve it!
LEARN MORE Sign up before 20th January 2022 to take part
Run a Local Business or Trade? Advertise your company THROUGH US – and watch your business profile SOAR
Our Aim: • Getting Britain Fit & Healthy Again • Bringing your local community together
What your business can benefit from: • Get featured on a Special Online Portal accessed through the club website • Promoted through emails, online newsletters and sponsored fitness promotions • Huge exposure to your business for the local community
C O M P L E T E LY T U R N K E Y & B R A N D E D F O R Y O U A N D I T A L L A D D S U P TO A H I G H LY P R O F I TA B L E O P P O R T U N I T Y !
YES, I WANT TO PROMOTE MY BUSINESS
YO U R C LU B SPO N SO RS
MEMBER BENEFITS AT CHAMPNEYS Enjoy EXCLUSIVE Membership Benefits courtesy of your Club Business Sponsors
FREE CLEAN AND POLISH SERVICE IN OUR IN-HOUSE WORKSHOP
JEWELLERS Now in its 8th generation and with over 260 years in business, Gatwards of Hitchin aims to put the sparkle into buying jewellery by delivering an outstanding customer experience. As specialists in fine jewellery we have an extensive range of gold, silver and gemstone jewellery from diamonds to many different coloured gemstones. Whether you’re looking for a gift for someone or to treat yourself, our team is here to help you find something truly remarkable.
WWW.GATWARDSOFHITCHIN.CO.UK
COMPREHENSIVE INITIAL CONSULTATION AND REPORT AT NO OBLIGATION, PLUS 15% REDUCTION IN ADVICE FEES
FINANCIAL PLANNERS Because life’s a marathon, not a sprint... Time is precious; we want to spend as much of it doing the things that make us happy. So keeping on top of our finances and managing our wealth - a task that can be both time-consuming and complex can often fall way down our list of priorities. We offer a friendly and approachable service, backed by the strength and security of FTSE 100 company, St. James’s Place Wealth Management; and being local means we’re here to help whenever you need us. We pride ourselves on building trusted, long term relationships, placing clients at the heart of everything we do. Each is unique and deserves the quality of service and advice that reflects their individual circumstances and personal aspirations.
WWW.JONINGARFILL.CO.UK
The Partner is an Appointed Representative of and represents only St. James’s Place Wealth Management plc (which is authorised and regulated by the Financial Conduct Authority) for the purpose of advising solely on the group’s wealth management products and services, more details of which are set out on the group’s website www.sjp.co.uk/products. The ‘St. James’s Place Partnership’ and the titles ‘Partner’ and ‘Partner Practice’ are marketing terms used to describe St. James’s Place representatives.
YO U R C LU B SPO N SO RS
DO YOU SUFFER FROM FOOT, KNEE OR BACK PAIN? BOOK YOUR FOOT & GAIT SCAN NOW!*
A comprehensive gait assessment allows your Wellbeing Coach to determine if your feet are having a negative impact on the way that you stand, walk, run and move especially if you have foot related problems such as knee, hip and back pain. The assessment includes a foot scan using the GaitScan Computerized Analysis. A report will be generated by the GaitScan software that your coach will review and recommend a treatment plan. Performance custom orthotics may be recommended as a non-invasive treatment of foot-related problems such as knee, hip, and back pain. They also may be helpful in treating bunions, corns, hammertoes, sore arches, plantar fasciitis, sore ankles, shin splints and more.
Sign up before the end of January to receive your complimentary Gait Scan *Limited availability. Service available subject to specific days and time.
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TRY IT! FORTNIGHT Monday 10th January - Sunday 23rd January
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New Year New Start... January is time for a fresh start to your fitness and wellbeing. Let us help you to keep motivated...
TRY IT! Fortnight is coming and YOU can be a part of it. It’s your chance to book on to our fantastic range of programmes and services to keep you exercising.
PURCHASE DURING ‘TRY IT FORTNIGHT’ & receive special offers on
• Vibrogym Sessions • Learn to Clinics • Weight Loss Programme • Spa Treatments (up to 50% off selected treatments) • Train with a friend and receive a discount for two
PLUS sign up to the Conqueror Virtual Challenge PLUS why not try our Weight Management Online Programme DropIt 21
Activities and programmes will: • Keep you motivated • Help you to learn new skills • Help to get rid of excess body fat • Help boost your metabolism • Help make you feel more energized
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LEARN MORE LEARN MORE LEARN MORE LEARN MORE LEARN MORE
LEARN MORE LEARN MORE
PT FORTNIGHT Monday 24th January - Sunday 6th February
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YOUnique PT AT CHAMPNEYS Get 10 PTs sessions for £350 and get 10% off your next block if used by the 20th February 22 Offer includes: FREE Body Composition Analysis, Pre & Post 10 Block You don't have to be a seasoned athlete or body builder to enjoy the benefits of a Personal Trainer. Personal Training benefits both the person who has never worked out as well as professional athletes. It all starts with a YOUnique PT screen.
WHAT WILL HAPPEN? No one should consider attempting any exercise programme without first being screened for how they move. Therefore Champneys movement screen focuses on fundamental movements with the number one goal of preventing injury. This session includes: • Health Review
• Movement Analysis
• Sweat Session
• Body Composition Analysis
The movement screen allows every one of our members to be tested in 7 fundamental movements including walking, squats, pushing and pulling. Any imbalances are highlighted and considered when programming specific exercises for that person. This is why a one size fits all approach does not work. With our tailor-made approach and your hard work, together we will create the best possible version of YOU.
CLICK HERE TO REGISTER
So why not sign up for our Personal Training Fortnight promotion and receive a tailored plan with one of our YOUnique Personal Trainers.
Don’t miss out on your chance to get expert fitness supervision! Subject to availability. Limited offer.
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MEET YOUR PERSONAL TRAINERS 14
Amy Hi, my name is Amy, I'm the Assistant Manager here at Champneys Henlow.. Coming from a competitive sporting background, I have always been driven to reach goals from a young age. I've now turned that into a passion and desire for helping others achieve their dreams! I hold a number of qualifications: Level 3 Personal Trainer, Nutritional Advisor and Fitness Pilates Instructor. Combined, these skills give me the ability to create the best training programme for yourself. I take into account your goals and current lifestyle to ensure the plan is sustainable, enjoyable and guaranteed to get you results. If you are ready to take the steps to finally achieve your goals and dreams then book in a PT session with me today. Or if you are just looking for some advice to get started with your fitness journey, come and see me next time your in, I'd love to have a chat with you.
Tom Hi my name is Tom and I'm one of the qualified personal trainers here at Champneys, Henlow. I started competing in competitive sports such as kickboxing and boxing from the age of 7 so I know how important it is to achieve certain goals. If you're looking to achieve your goals then please come and introduce yourself, I'm always here to help people exceed their limitations. That might be for strengthening or conditioning, fat loss or even to do some boxing.
Will Will is the well-being and fitness manager here at Champneys Henlow, with a very strong background is fitness and training. Will specialises in the following: - Strength and conditioning coach - Weight loss and management - Mobility and posture correction
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KNOW YOUR NUMBERS Monday 7th February - Sunday 20th February
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ESSENTIAL HEALTH CHECK New for ‘22 to be your best you! Take care of yourself and take control of your health. Our brand new Essential Health Check looks at 19 different health markers, to offer scientific understanding of whether you are deficient in certain vitamins and minerals, plus looks into your liver health, “god test, we can measure what’s going on in your blood including vitamin D, iron, vitamin B12, and folate.
Book during February and get £26 off NORMALLY £125 now £99 Essential Health Checks are available remotely. The test will be sent to home, completed by member and then results and advice given by Nutritionist over zoom/phone.
CLICK HERE TO BOOK
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WORKOUT CHALLENGE Monday 21st February - Sunday 6th March
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MYZONE CHALLENGE
Set yourself up for success in the new year Start strong, stay strong. Win a £25 Champneys Voucher! This month is all about maintaining resolutions and keeping the motivation for positive change that makes a difference. What’s more, it’s also Heart Health month, and there’s no better way of looking after ours than rising to a challenge. You must start the challenge by the end of February, hit a minimum of 1300 MEPs (Myzone effort points) achieving the World Health Organization guidelines for physical activity to qualify for entry into the prize drawer. There will be 3 prizes dependant on MEPS points achieved: 1 voucher for 1300+ MEPs group 1 voucher for 2600+ MEPs group 1 voucher for 3600+ MEPs group The challenge ends on 31st March
TO ENTER, SIMPLY CLICK HERE If you don’t currently have a Myzone belt, you still have time to join in the Myzone fun. Simply ask the Fitness Team for a demonstration and our latest offer. Join the Myzone Challenge and let’s celebrate every move and keep motivating each other to stay active. 19
YOU CAN DO IT Monday 7th March - Sunday 20th March
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BE THE BEST VERSION OF YOU IN 2022 Start believing and you WILL achieve! Visit the link below to get started. If you’ve ever felt unsure about what to do in the gym or have lacked confidence to try something new, then these offers may appeal to you. We’ve got you covered
WHAT’S ON OFFER? PURCHASE DURING ‘YOU CAN DO IT FORTNIGHT’ & receive special offers on
• Weight Loss Programmes • Spa Treatments • Metabolic Reset Programme
LEARN MORE LEARN MORE LEARN MORE
PLUS why not try our Weight Management Online Programme DropIt 21
Start believing and you WILL achieve!
CLICK HERE FOR MORE INFORMATION ON THE TRANSFORMATION PROGRAMME
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LEARN MORE
MEMBER CRUSADE REFERRAL OFFER Monday 7th March 22
HERE’S A SPECIAL OPPORTUNITY EXCLUSIVE TO YOU AS A MEMBER OF CHAMPNEYS DO YOUR FRIENDS A BIG FAVOUR We’ve made it our quest to get more people fit and active. But we know your friends might not have yet thought about the commitment of a health club membership. So we’ve come up with this unique Refer a Friend opportunity where they can try before they buy. It means you can enjoy the great fun of training together.
Monday 7th March in Champneys Henlow at 3:00 pm, 5:00 pm, and 7:00 pm The agenda will be: • Meet and greet with refreshments • Seated introduction, meet some of the fitness team • Learn why Champneys is a great place to train, rest, and re-set • Learn about the best memberships options, how the joint memberships work, and save 50% off the joining fee if join on the day • Walk around tour of the fabulous facilities with the team • Returning to the refreshment room for Q&A Members can stay with their friends if they wish...... or just book them in and we will look after them for you. SO WHAT’S IN IT FOR ME YOU ASK You’ll be entered into a FREE Prize Draw for every friend you refer that signs up. Meal for two in the restaurant with a bottle of wine. Your friend will receive 50% off the joining fees if join on the day. All members will receive a free Champneys Gift from us *(when their friend has been a member for two months). WHAT TO DO NOW? HURRY... There will only be 10 spaces per time slot. So start spreading the good news! ACT QUICKLY AND START SHARING NOW! BOOK HERE 3PM
BOOK HERE 5PM
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BOOK HERE 7PM
MEMBER EVENTS 24
EVENTS
DOG FRIENDLY WEEKEND WALKS
VIBROTHERAPY
Due to the success of our summer walks, we would therefore like to invite you to join us for our Dog friendly walks as advertised on the activity schedule.
Discover a new type of fitness training! Experience here revolutionary vibration therapy. It’s timesaving, effective and functional. Within 10 minutes a complete and effective workout for your entire body! We invite you to attend a Vibrogym Workshop/ Demonstration so you can see for yourself, for free!!!
Explore the local grounds with fellow members & friends. To book, please sign up via the Champneys Members App.
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MYZONE 26
INTRODUCING MYZONE - YOUR PERFECT WORKOUT PARTNER IS HERE! At Champneys Health Clubs we understand the importance of time and any time committed to a workout must be time well spent. We all want maximum results in the minimum time hence why the trainers at Champneys use Myzone:
WHAT IS MYZONE?
THE BENEFITS OF 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!) By using Myzone you will be encouraged to reach those activity levels that give you the results you want and be rewarded for it!
• 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
If you are still not convinced then ask the Wellbeing Team to trial a demonstration belt for a few days.
LIMITED TIME SPECIAL OFFER Purchase a Myzone belt in February 22 for
JUST £50 AND SAVE £30!
CLICK HERE TO RESERVE
(Champneys Price £80.00, Amazon RRP £129.99)
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INTRODUCING INTRODUCING
FITNESS FITNESSSERVICES SERVICES 28
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WELCOME TO YOUR FITNESS SERVICES WEBSITE! Have you ever wanted all your fitness needs all in one place, available to access from ANYWHERE?
Well now you can. As a valued member, you deserve to be treated to the very best programmes and advice your membership entitles you to. So that’s why we’ve set up a website for all your health & fitness needs.
Here you can book from our range of programmes at the club, whether it’s: • Personal Training • Exercise Clinics • Small Group Training • Re-Programme Sessions • Specialist 4-6 Week Programme • Member & Guest Events • And much more
Visit the link below to take a look around and feel free to ask us any questions you may have.
CLICK HERE TO VISIT YOUR FITNESS SERVICES
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LEARN TO CLINICS
LEARN TO... FOAM ROLL Foam rolling involves applying your own body weight to a foam cylinder, using small repetitive undulating movements to exert pressure on the muscle.
LEARN TO... VIBRATION TRAINING With whole-body vibration, you stand, sit or lie on a machine with a vibrating platform. As the machine vibrates, it transmits energy to your body, forcing your muscles to contract and relax dozens of times each second.
FIND OUT MORE
LEARN TO... TRX TRX is a form of suspension training that uses body weight exercises to develop strength, balance, flexibility and core stability simultaneously.
FIND OUT MORE
LEARN TO... STRENGTHEN THE CORE
FIND OUT MORE
LEARN TO USE... KETTLEBELLS
Strong core muscles make it easier to do most physical activities.... Strong core muscles are also important for athletes, such as runners, as weak core muscles can lead to more fatigue, less endurance and injuries.
Revamp your workout and build strong and toned muscles with kettlebell training. The dynamic nature of the kettlebell will give you an all-in-one workout of a lifetime, combining both strength and cardio aspects.
FIND OUT MORE
FIND OUT MORE
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FITNESS PROGRAMMES LIMITED LIMITEDAVAILIBILITY AVAILIBILITY
WEIGHTS 4 WOMEN During the next 6 weeks we will aim to completely change your exercise routine, and give you the confidence to include weight training in your own exercise routine once the course is complete.
WEIGHT LOSS PROGRAMME The Champneys Specialist will advise you on the best methods to do this based on your body and your Body Composition test results.
FIND OUT MORE
FIND OUT MORE
GET FIT IN 6 WEEKS - START UP PLAN
HIPS DON'T LIE PROGRAMME
Foam rolling involves applying your own body weight to a foam cylinder, using small repetitive undulating movements to exert pressure on the muscle.
FIND OUT MORE
Hips don't lie is a practical, easy-to-follow program you can use today to release your hip flexors for more strength, improve health and all day energy.
FIND OUT MORE
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METABOLIC RESET PROGRAMME Our unique and expert led Metabolic Reset programme will help get your New Year off to a flying start and see you smashing your weight management and health goals. 6 sessions with Nutrition and Fitness experts over a time frame to suit you..
FIND OUT MORE
SKI FIT PROGRAMME Make the most of your trip and ensure you are ski fit! Solid physical preparation can make the difference between you having an incredible skiing experience or an incredibly painful experience!
FIND OUT MORE
USEFUL INFORMATION 32
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 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.
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CLASS INFORMATION BEFORE YOU LEAVE HOME • Don’t forget your kit • Towels are included so no need to bring one • Check you have your membership card to scan in on arrival • Book your class to ensure availability via the Champneys app. Members can book up to 6 days in advance
WHEN YOU ARRIVE • Come to the Wellbeing & Fitness Reception to say ‘hi’ and scan in • Let us know if you are new so we can guide you especially on class and gym advice • Take a locker band from reception • Get changed if you need to and then pop your belongings in a locker
DURING A CLASS • Let the instructor know if you are new to the class, have an injury or are pregnant, so they can give you extra attention • Listen out when told what equipment you need. • Work hard, enjoy and get sweaty... • Be respectful to each other
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AFTER CLASS • Ask the Instructor or team at the Wellbeing & Fitness Desk if you have any questions or would like any class recommendations. • Skip out the door. It’s compulsory!
ADDITIONAL ACTIVITIES Make use of the fantastic grounds that your club has to offer and 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
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CHAMPNEYS SPECIAL FREE REPOR T
10 Steps to being your best you in ’22!
01
Reflect On This Crazy Year
Take a look at what your diet and health have been like for the last 12 months. Think about these questions and write down your answers in a notebook so that you can look back at them again a year from now: • How does your weight compare with a year ago? • How do you rate your energy levels on a score of 1 – 10? • Do you take any nutritional supplements? • Do you eat at home most of the time? If so, what types of foods? Whole fresh foods, ready meals, or takeaways? • Do you dine out frequently? What types of restaurants do you like and what kinds of foods do you choose? • How physically active are you? Do you exercise regularly? • If you track your daily steps, what’s your average number? • Do you eat until you’re comfortably satisfied, or stuff yourself with every meal? • Do you smoke? • How much alcohol do you drink each week?
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It’s important to take an honest look at your health and dietary habits so you can set goals for the next year.
Reset And Refocus Your Goals
Do you want to lose body fat? Do you want to be able to run up and down the stairs without getting out of breath? Do you want to reduce cholesterol or lower your blood pressure? Decide what you want to achieve over the next month and over the next year. One possible goal for your first month could be a resolution to take your lunch to work four days per week for each week this month instead of getting a takeaway lunch every day. Another example of a monthly goal would be to aim for 10,000 steps every day or workout for 45 minutes, four days per week this month. Know your numbers. Book a Body Composition Analysis and Essential Health Test. Find out where you’re at with your health and take control. Set your targets to improve things. Write goals in a notebook or in the food diary you are going to create in step seven. 37
03
Determine Your Dietary Needs
Here are some ideas you might want to consider: • Are you overweight? Book a Nutrition consultation to discuss your ideal energy (kcal) intake and steps towards better weight management. • Do you have high blood pressure? If so, it may be worth looking at your salt intake. Avoid adding salt and watch items high in hidden salt like processed meat, cheese, salty snacks and ready meals. • Do you have IBS / digestive problems or feel bloated all, the time? Book a food sensitivity test to discover the underlying cause and take action • Do you have high cholesterol? Boost your soluble fibre intake with oats, kidney beans, soya beans, avocado and passion fruit.
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Reduce your intake of animal fats from meat and dairy and increase your intake of omega-3 fatty acids from oily fish (salmon, mackerel, trout), walnuts and pumpkin seeds.
Bridge The Nutrition Gap
Many of us follow a diet where we’re over fed but under nourished. Nutritional deficiencies affect an alarming number of the population and this figure only seems to be growing. If you have unexplained symptoms like tiredness, joint aches, low mood and poor immunity you could be lacking in vital nutrients. Book to see one of our Nutritionists and consider some testing for deficiencies to help formulate your perfect prescription of nutritional supplements.
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Design Your Diet Here’s what you need to know to design your optimal diet: • Ideal energy (kcal) intake to best meet your needs and goals • Macronutrient balance (carbs, fat, protein) ideals to suit your needs and wishes. • How much planning and preparation does your eating need to fit into your lifestyle? • Do you feel better with regular grazing eating or time restricted eating (16:8)? • How can you incorporate your preferred foods in a slightly healthier way? 38
06
Shop and Cook
Make a grocery list before you go shopping. Stay away from the snack food aisles and the pre-packaged foods aisles when you shop. Choose fresh fruits and vegetables, whole grain breads, lean meats, fish, and legumes. Avoid foods high in saturated fats, sakt, trans-fats, and sugar. The best cooking methods are essential for healthy nutrition, too: • Sautéing is better than deep-frying. Frying foods adds fats and calories and doesn’t add any nutrition. • Steam your vegetables instead of boiling them to mush. Steaming will preserve the vitamins found in the vegetables. • When you cook your healthy meals at home, be sure to make extra to take to work or school the next day.
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Track & Trace
If you’re serious about making changes and improving your health, keep a simple food and exercise diary. This can really aid in self-awareness, accountability and motivation. We are offering club members a free ‘’food diary feedback clinic’’ whether it’s by zoom or on site. It will help keep you motivated and help you get back on your diet if you have a temporary setback. Click here to book your complimentary session. Be sure to note the portion sizes and track the calories you eat every day. This might be via a food diary or an app. Add up the number of calories per day and your total for the week. If you need to lose weight, one long-term strategy is to decrease the number of calories you need to eat each day by about 500.
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Fit for Life
Good nutrition is just one part of a healthy lifestyle. Another component of health and fitness is exercise, which as a member of Champneys you obviously already value. The Guidelines for optimal heart health is about 150–300 minutes of moderate-intensity exercise per week. But that doesn’t mean you need to do that amount of exercise when you first start out. At Champneys we use the Myzone system to help members track their intensity level, check they are meeting the guidelines and rewarding members on achieving this success month after month. For more information on myzone click here.
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Often members are faced with doing the same exercise week after week with little improvement or eventually plateau. Champneys trainers will ensure progress and achievement. You can get PT in the pool through swimming or aqua, via a variety of our exercise classes, in the gym or outside. We can help with arthritis, osteoporosis, back pain as well as helping you to lose weight or gain strength for life. Click here to view our trainer profiles.
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Reduce Your Stress
Stress is detrimental to your health. Stress includes daily events like constant deadlines at work; long drive times with excess traffic; more activities than time to do them; and emotional trauma like death or divorce. Did you know we offer Champneys Adrenal Stress Test? A simple saliva swab can reveal imbalances of stress hormones cortisol, DHEA and SIgA. The symptoms of stress hormone dysfunction are highly variable, but may include: fatigue, insomnia, weight gain, depression, digestive complaints, and chronic pain. Adrenal Stress Profile testing can reveal these imbalances and provide direction for clinical intervention with targeted therapeutic treatments, such as nutrient support and/or adaptogens, stress management, behavioral modification, and lifestyle interventions. Speak to one of the team to book today! Also have you considered our life coaching breaks? www.champneys.com/retreats/ Presenters will also offer 1-1 consultations.
Stay Motivated
Sometimes getting started with a new healthy diet and fitness plan is the easy part. Many of us then hit roadblocks due to busy schedules, a repetitive, uninspiring exercise plan that is too generic or extreme, or boredom with what we’re eating and weight loss plateaus. Those are the times when we feel like we do everything right, but our body composition doesn’t seem to budge. When this happens, don’t give up. Think back to why you made the goal in the first place, review activity and food diaries from weeks you were doing well and find the inspiration you need to get back on track. Don’t let a lapse turn into a collapse. Be sure to celebrate your small successes too!
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