MEMBER MAGAZINE Summer Edition
CONTENTS MESSAGE FROM THE MANAGER
Page 2
WHAT’S ON GUIDE
Page 3
FITNESS CLUB SPONSORSHIP SCHEME
Page 4-5
TRY IT FORTNIGHT
Page 6-7
PT FORTNIGHT
Page 8-9
MEET YOUR PERSONAL TRAINERS
Page 10-11
WORKOUT CHALLENGE
Page 12-13
KNOW YOUR NUMBERS
Page 14-15
YOU CAN DO IT! FORTNIGHT
Page 16-17
MEMBER CRUSADE (REFERRAL OFFER)
Page 18-19
MEMBER EVENTS
Page 20-21
FITNESS SERVICES
Page 22-25
MYZONE
Page 26-27
CHAMPNEYS ON DEMAND
Page 28-29
YOUR MEMBER APP
Page 30
WHERE TO FIND EVERYTHING YOU NEED
Page 31-32
USEFULL INFORMATION
Page 33-36
CHAMPNEYS SPECIAL FREE REPORT: 6 WAYS TO REDUCE BELLY FAT
Page 37-41
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ITS TIME FOR CHANGE & TIME FOR YOU FIND YOUR FEEL GOOD AT YOUR CHAMPNEYS HEALTH CLUB OVER THE COMING MONTHS Hi I'm Darren, your Wellbeing & Fitness Manager. Although I'm new I have 30 years experience in the fitness industry that I would love to share with you. I specialise in vibrogym training and indoor cycling so come join my classes and /or let me introduce you to the amazing benefits of vibrotherapy - you will not be disappointed! Over the next few months we are aiming to introduce a whole host of new programmes, services, challenges and activities. They are designed to help keep you involved and most importantly to keep you very motivated and healthy. We have some very special promotions and programmes available for you to sample including our Hips Don't Lie & Summer Shape Up to prepare you for the summer months ahead, so go ahead, take part and do something different. Why not try a new class, book regular personal training sessions to help you get the results you want and fast! As the saying goes, if you always do what you have always done you will always get what you have always got! In other words, take that step and move out your comfort zone and let us help you to achieve your health and fitness goals today. Plus... having a regular commitment with a trainer or even with friends at the club will ensure that you don’t get bored, demotivated or stop coming. We are determined to do be the Club of choice for members who need that little bit more support or motivation and get confidence from the expertise of our resident fitness team. This quarterly newsletter will keep you up to date on all the latest news at the club, but don’t forget also to visit us at: www.fitness-services.champneys-henlow.co.uk Read on and see what you can expect to experience in the next 12 weeks at your Club. Enjoy! Wishing you and your family a happy, healthy, and active summer! Kind Regards,
Darren Garrett Fitness & Wellbeing Manager
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WHAT’S ON GUIDE July - September 2021
Try It! Fortnight
Lost the love of the exercise regime you're following? Like to sample something different? Let's help you get back your buzz! TRY IT fortnight is coming! It's your chance to book on to some fantastic new programmes and services to recharge your routine.
Monday 19th July Sunday 1st August
PT Fortnight
Having a personal trainer can save you a lot of time, frustration and pain in your journey to achieve your health and fitness goals. Take advantage of the next two weeks to book PT and receive our bonus gifts.
Monday 2nd August Sunday 15th August
Workout Challenge
Complete our North v South Fitness Challenge over 4 weeks and get an entry into a Prize Draw.
Monday 16th August Sunday 29th August
Know Your Numbers
The risks of being overweight or obese to our health are not new, especially in this climate. Sign up for a body composition analysis and get advice on how to make the necessary changes for health.
Monday 30th August Sunday 12th September
You Can Do It
Join an activity in our You Can Do It fortnight today and discover how we can help you lose weight and be in the best possible shape of your life!
Monday 13th September Sunday 26th September
(See Fitness Team for more details - Terms & Conditions Apply)
To enquire please see the following relevant pages
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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 • Invited to club networking events to meet like-minded local business people • 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
YOUR CLUB SPONSORS
MEMBER BENEFITS AT CHAMPNEYS Enjoy EXCLUSIVE Membership Benefits courtesy of your Club Business Partners
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FINANCIAL ADVICE Because life’s a marathon, not a sprint
Financial advice made personal
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 s reassuring to know and complex - can often fall way down our list of priorities. that there’s someone on hand who can help you address your needs, understand your goals and realise your dreams. We offer a friendly and approachable service, backed by the strength and security of FTSE 100 We offer a friendly and approachable service, backed by the strength and security of FTSE 100 company, company, St James’s Place Wealth Management; and being local means we’re here to help St. James’s Wealth whenever youPlace need us. Management; and being local means we’re here to help whenever you need us. We can help you with investment, retirement, tax and estate planning – but more importantly, we’re here to support We pride ourselfs 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 cirmcumstances and personal aspirations. Let’s start a conversation.
WWW.JONINGARFILL.CO.UK
YOUR CLUB SPONSORS
TRY IT! FORTNIGHT Monday 19th July - Sunday 1st August
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HAS THE LAST YEAR LEFT YOU FEELING LETHARGIC? HAVE YOU LOST THE LOVE OF EXERCISE OR STUCK IN A BORING ROUTINE? 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
• Discount off Fitness Services • Learn to Clinics • New COME BACK programme • Spa Treatments (up to 50% off selected treatments) • Body Composition Tests (Buy one & get another free to review your success) • Train with a friend and receive a discount for two • Summer Shape Up Programme 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
CLICK HERE TO REGISTER
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LEARN MORE LEARN MORE LEARN MORE LEARN MORE LEARN MORE
LEARN MORE
LEARN MORE
PT FORTNIGHT Monday 2nd August - Sunday 15th August
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YOUnique PT AT CHAMPNEYS Get 5 Personal Training sessions for £200 INCLUDING: FREE Body Composition Analysis, Pre & Post 5 Block + FREE Myzone Belt! 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 • Body Composition Analysis
• Movement Analysis • Sweat Session
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. 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. CLICK HERE TO REGISTER
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MEET YOUR PERSONAL TRAINERS 10
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.
Darren Darren Garrett, Wellbeing & Fitness Manager, a personal trainer who has over 30 years experience in the fitness industry, working in some of the top fitness clubs in London and with many celebrities and sporting icons. Also a master VibroGym trainer and spinning expert.
Lewis Hi, my name is Lewis, I am one of the instructors here. Since coming from a competitive sporting background, I know how it feels to want to achieve your goals. I hold a Level 2 Fitness Instructor role and Level 3 Personal Training role, I have the knowledge behind me to create a training program designed for yourself. Feel free to come and have a chat with myself and we can get the ball rolling to smash your goals.
Megan Hi, I'm Megan. I am a qualified personal trainer and swimming instructor. From a young age, I have competitively competed in sport. In turn, this highlighted to me the importance of personalised goals tailored specifically to you as well as the beneficial impact of holistic support. If you need any advice, or if you're ready begin your own fitness journey, whether it's in the gym or the pool, I'm happy to help!
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.
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WORKOUT CHALLENGE Monday 16th August - Sunday 29th August
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NORTH V SOUTH CHALLENGE Well not really geographically, but go with it... Mottram Hall, Champneys Springs & Champneys Henlow v Eastwell Manor, Champneys Tring & Champneys Forest Mere
During August the focus is achieving the highest average MEPS Participate in this challenge and your total MEPS points will be added up at the end of August. A minimum MEP score of 50 (Myzone Exercise points) will mean you are automatically entered into a prize draw to win a Champneys Prize. Top two highest MEP earners, one from the North & one from the South earn a separate prize.
PLUS the winner with the maximum MEPS zone points at your Club will also win a special gift CLICK HERE TO BOOK
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KNOW YOUR NUMBERS Monday 30th August - Sunday 12th September
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SIGN UP FOR YOUR BODY ANALYSIS CHECK JUST £10 IF BOOKED DURING THIS FORTNIGHT SAVE £15
The risks of being overweight or obese to our health are not new, especially in this climate. Sign up for a body composition analysis and get advice on how to make the necessary changes for health
WHATS INCLUDED? • Analysis of Fat Weight/Percentage • Analysis of Lean Weight/Percentage
Estimate of your metabolic rate - find out how many calories you burn at rest Administered professionally and completely painlessly under the watchful eye of our friendly personal trainers, our Body Analysis tests will give you a fantastic overview of your condition. LEARN MORE
So know your numbers - and dont leave anything to chance CLICK HERE TO BOOK
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06/12/2019 14:49
YOU CAN DO IT Monday 13th September - Sunday 26th September
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BE THE BEST VERSION OF YOU 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 & Health Programmes • Spa Treatments (50% off selected treatments) • Hips Don’t Lie Programme
LEARN MORE LEARN MORE LEARN MORE
PLUS why not try our Weight Management Online Programme DropIt 21
Start believing and you WILL achieve! Visit the link below to get started
CLICK HERE TO BOOK
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LEARN MORE
MEMBER CRUSADE REFER A FRIEND
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REFER A FRIEND IN JULY or AUGUST
Choose from one of the following gifts subject to membership sold For referring Annual payers • Luxury Manicure or Pedicure (55 mins) • Body Radiance (55 mins) • Spa Heaven Cocoon (55 mins) • Two complimentary Personal Training Sessions. (55 mins) • Dinner for two in the Resort Restaurant. • Afternoon Tea for Two • Myzone Belt
For referring Monthly payers • One complimentary Personal Training Session (55 mins) • Champneys Relaxing Facial (25 mins) • Manicure or Pedicure (25 mins) • A lunch for two in the Resort Restaurant.
REFER A FRIEND AT THE FITNESS DESK
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MEMBER EVENTS 20
UPCOMING EVENTS
SWIM LESSONS
SWIM CLUB
VIBROTHERAPY
Whether you’re a seasoned swimmer looking to perfect your technique, or a total beginner in the water, Megan, our expert coach, can help you achieve your goals.
Keen on experiencing the community and fun of a swimming group?
Looking for individual attention and a focused programme? One-to-one lessons are the way to go.
Join Megan, in our weekly swimming clubs, where you will get the guidance you need while making new friends.
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!
Megan has been a swimming coach for over 5 years and really knows how to get the best from her clients. She has worked in lots of different environments from school swimming lessons to private Health Clubs.
Our Champ Swimming clubs run every Tuesday and Thursday mornings from 08:00am till 09:00am.
LEARN MORE
All levels are welcome. A maximum of 10 people in each session.
LEARN MORE
We invite you to attend a Vibrogym Workshop/ Demonstration so you can see for yourself, for free!!! Scientifically proven to help: • Inch loss MINIMUM TIME • Fat loss MAXIMUM RESULTS! • Reduce cellulite • Increase Flexibility Safe and effective therapy for: • MS Sufferers • Osteoporosis TO GOOD TO TRUE? • Back problems WHAT DO YOU HAVE TO LOSE? • Pain reduction • Joint problems EXCEPT INCHES!! Meet Darren, Wellbeing & Fitness Manager & Master trainer and book your session today.
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INTRODUCING INTRODUCING
FITNESS FITNESSSERVICES SERVICES 22
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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.
FIND OUT MORE
LEARN TO... STRENGTHEN THE CORE 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.
FIND OUT MORE
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 USE... KETTLEBELLS
LEARN TO... SWIM (CHAMP SWIM CLUB)
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.
Join Megan, in our weekly swimming clubs, where you will get the guidance you need while making new friends. Every Tuesday and Thursday mornings from 08:00am till 09:00am.
FIND OUT MORE
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FIND OUT MORE
FITNESS PROGRAMMES L IMITED L IMITEDAVAIL AVAIL IBIL IBIL ITY ITY
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.
FIND OUT MORE
L IMITED AVAI LI BI LI TY
WEIGHT LOSS PROGRAMME
THE COME BACK PROGRAMME
The Champneys Specialist will advise you on the best methods to do this based on your body and your Body Composition test results.
Did the latest lockdown make you lose your way? Allow one of our expert trainers to help you through this 6 week body revamp programme.
FIND OUT MORE
FIND OUT MORE
L IMITED AVAI LI BI LI TY
GET FIT IN 6 WEEKS - START UP PLAN 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 PROGRAMME 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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SUMMER SHAPE UP PROGRAMME During the 6 weeks, we will aim to completely change your exercise routine. The programme strategically blends full-body movements, intense abs training, and fat-burning HIIT cardio to drive major progress.
FIND OUT MORE
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 before the end of July for
JUST £50 AND SAVE £30!
CLICK HERE TO RESERVE
(Champneys Price £80.00, Amazon RRP £129.99)
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CHAMPNEYS ON DEMAND 28
Special Offer
Champneys on Demand
WORKOUT YOUR WAY, THE CHAMPNEYS WAY It has never been more important to stay fit and active for your physical and mental health. That is why we are bringing the best of Champneys to your home, on-demand. Join us for regular workouts using Champneys Fitness On Demand. Led by some of your favourite Champneys trainers, we have adapted our class concepts for your home. Prefer to work out when you want to? With lots of workouts to choose from, ranging from pilates, yoga and stretch sessions right up to body weight and HIIT workouts - there is something for everyone.
BENEFITS OF CHAMPNEYS ON DEMAND: • Access workouts anytime and anywhere • Guaranteed to keep you motivated and help you achieve all of your goals • Lots of fun and engaging types of workouts to get involved with
Get full access to our workouts 24/7. No matter where you are, access our workouts on any device including your laptop, tablet, mobile device or TV.
LOGIN TO CHAMPNEYS ON DEMAND
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Your Members App Download your Champneys Members app to book your favourite class.
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WHERE TO FIND
EVERYTHING YOU NEED 31
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: 01462 810711 Email: darren.garrett@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
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USEFUL INFORMATION 33
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 hire a bike, 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
TERM & CONDITIONS Please click here to find your Clubs terms and conditions. CLICK HERE FOR MORE INFORMATION
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CHAMPNEYS SPECIAL FREE REPORT
6 Ways to Reduce Belly Fat
The Truth about Fat Loss
If you’ve tried to lose weight before then your probably aware that the fitness industry is largely full of mis-information and often complete lies. For example did you know that counting calories is virtually useless? Companies literally burn food in a box until it turns to dust to determine the calories in a food. Do you think it’s the way your body works? Of course not! This small fact makes it painfully clear why most diet programmes flat out fail for losing weight – they get you to count calories (either directly or via points or some other invention) when that’s not how your body works.
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Here’s the reality... Weight loss (or even weight gain) is a complex mixture of hormones, brain chemistry and habits. So to get long terms results you must absolutely address these things to succeed. Simply counting calories will not get you very far at all.
At Champneys we are on a mission to get the real information out to people and we want to help people transform their bodies and lives not just for 5 or 12 weeks but for life . Here is the truth about weight loss with Champneys – and all for your long-term benefit!
Kind Regards,
Champneys Team
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01
Eat Real Food
It’s not about calories! Slimming companies and fake health food companies want you to believe getting in shape is all about calories. Guess what? They’re dead wrong! How much you weigh and the amount of body fat is about your hormones and that is controlled by your diet. If you get this part right then fat loss and weight loss becomes easy, fast and automatic and best of all, easy to keep for life. Here’s a tip for you. Starbucks, Domino’s pizza, Ben and Jerry’s do not qualify. Before you feel too deprived though - you CAN still eat these foods and still get in shape. Everything in moderation!
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Focus on Weight Training
It’s very straightforward. Muscle speeds up your metabolism and burns fat when you’re resting. This means that you burn fat even when you are sitting on the sofa. Long duration or distance running or erobic exercise doesn't have the same impact on your resting metabolism and only burns fat whilst you are exercising and not afterwards. The best exercises are the ones that use the most muscles in one go which means that you will burn the most energy. Here are some great examples: Squats: Dead-lifts: Bench-press: Kettle bell workouts Focus on these or any other weight training exercise and you body will transform.
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An Important note for any women reading this... You won’t get bulky like a man – you haven’t got the right hormones. So enjoy the ride as you shed pounds of unsightly fat from your hips, bum, waist and arms. The key thing though is to get the best instruction on strength training safely – its super effective but you need the right guidance to avoid it being dangerous!
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Focus on Progression
Ever found that you get to a certain weight and everything seems to stop improving? We call it reaching the “body plateau” and it’s when the body gets used to the food you’re eating and the exercise your doing and it decides to start storing fat for a cold day.
The only way to keep the improvement going is to “trick” your body by changing your diet or your exercise schedule. It’s something that the slimming companies and diet books omit to tell you. You get one programme and there is no progression. Making the correct adjustments at the right time is mission critical and we make sure that our members have bodies that never get to this “plateau stage”.It is vital that you seek experts in this field such as a Personal Trainer. It means you avoid the mistakes that people so often make.
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04
Make it Fun
Sounds obvious but if it isn’t fun you won’t do it for long ! Resistance training can be fun when done right and with a professional. But practically anything that involves lifting will work. • Free weights • Machines • TRX • Kettle bells Better still you don’t need to do it alone.We have lots of classes, options for group and partner personal training and Wellbeing Coaches available to give you advice and support when you need it. So even if you don’t want to lift bars with weights on, we can still ensure that you get the lean physique you are looking for.
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Stop Making Excuses
Did you know that the average person in the UK watches 40 hours of television each week. When you consider that achieving your dream body could only take 2.5 hours per week (30- 45 minutes x 3 sessions per week) Isn’t it amazing that people still say they DON’T HAVE TIME! The other key question you have to be honest with yourself about is how important is your health to you? Inactivity is now scientifically proven to be as dangerous as smoking or being obese so if you want to have fun with your grand children or really get the most of your retirement years or just avoid some horrible debilitating conditions soon, you know what you have to 42
do don’t you? There is no greater wealth than health! So here is our recommendation: Make a vow to yourself that there will be: • No more excuses • Seize the moment • Don’t put off again • Call us • Visit us Let us show how we can help you get where you want to be! The next tip is quite is quite possibly the most important, if you get this wrong nothing else in this report matters.
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Be Flexible
And we don’t mean being able to wrap your legs around your neck or attend a yoga classes. What we mean is to be flexible with your training and your nutrition. Whats now become clear from the tons of clinical research that’s been done is that the people who are the strictest (and therefore enjoy life less due to not being able to socialise) do not lose any more weight than those who are flexible. Good news we think. Put another way not being as strict or as hard on yourself still can get you awesome results (especially if the other things we have talked about are in place). So quit being either on or off the plan and learn to eat for your body type , your tastes and your goals – we will show you how. And – there’s compelling research that suggests that cheating and eating a lot once in a while may actually speed up weight loss – when done properly. 43
There’s a lot that goes into designing a personalised nutritional programme that achieves hormonal balance and is flexible so our recommendation is for you to get help with this. If you wish for individual advice on nutrition to help with mental health, bloating, indigestion, nausea, headaches and migraines, low mood, weight gain, the menopause, fatigue and skin irritations click here to register your interest in booking an ONLINE nutrition consultation with a Champneys Nutritionist. BOOK YOUR NUTRITION CONSULTATION
The health and fitness industry is plagued by a mix of different opinions. To review the most common health and fitness myths that just aren't true, join Louise Day, our Wellbeing Director, so you can focus on what is and get the results you want!
CLICK HERE TO FIND OUT MORE
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