HITIO Member Magazine - (Jan-Mar 2023)

MESSAGE FROM THE MANAGER

DEAR MEMBER,

It’s exciting times at HITIO Gym over the coming months. We are aiming to introduce a whole host of new programwwwmes, 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 over the next few months, so go ahead, take part and do something different. It might be taking part in our small group training concept where groups of you get a supervised session with a trainer at the same time each week for a term of 6 weeks. Its aim is to get you doing a bit more exercise for a little bit longer. Having this regular commitment with your friends 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 magazine will keep you up to date on all the latest news at the club, but don’t forget also to visit us at https://fitness-services.hitiogym-orpington.co.uk/

You can also pick up a free copy of our “What’s on Guide” when you are next in the Club Read on and see what you can expect to experience in the next 12 weeks at your Club.

Enjoy!

See you down the Club very soon! Wishing you and your family a happy, healthy, and active 2023!

MANISHA NAGPAL MANAGING DIRECTOR

WHAT’S ON GUIDE

JANUARY - MARCH 2023

Have you lost the love of exercise or are you feeling stuck in a boring routine? Let’s help you get more active! We are dedicated to providing you with fun, effective and scientifically proven ways to improve your health, change your shape and make you feel great about yourself!

Exercise is not always enough! Are you failing to see the numbers on the scales change despite your best efforts? If you want to gain a better understanding on nutrition and how to have better control over your weight our new in house personal trainers are running a complimentary weight loss seminar to guide you to success.

LEARN MORE ABOUT YOUR FREE SESSION WITH A PERSONAL TRAINER. You don’t have to be a seasoned athlete or bodybuilder to enjoy the benefits of a personal trainer. Personal training benefits everyone and best results are often made by those who have never worked out or are returning to exercise.

Get ahead - Join the TRIBE! Gym training for small groups – there’s no better way to get fit and get friendly. We’re headhunting for small groups of between 4 and 8 people to get stuck into Tribe: a fantastic series of 30-45-minute training sessions at our gym.

MONDAY 16TH JANUARY

SUNDAY 29TH JANUARY

FRIDAY 27TH JANUARY

MONDAY 30TH JANUARY

SUNDAY 12TH FEBRUARY

MONDAY 13TH FEBRUARYSUNDAY 26TH FEBRUARY

Join us for our Mobility and Posture Workshop Tight or restricted joints can have a greater impact on training performance and general day to day life. In this workshop, Jack and Jack will give you some key exercises and drills that you can implement into your own daily routine.

Enter our 14 workouts in 42 days challenge and WIN a Club T-Shirt! We’re rewarding our members! It’s FREE to enter so please REGISTER NOW! The clock is ticking ... You must start your 42 day programme before the clock runs down.

2 WEEKS OF SPECIALLY ORGANISED FITNESS PROGRAMMES FOR OUR FEMALE MEMBERS AND THEIR FRIENDS! Set goals - see results! Don’t want another girls body – want yours leaner, stronger and healthier.

FRIDAY 24TH FEBRUARY

MONDAY 27TH FEBRUARY

SUNDAY 12TH MARCH

MONDAY 13TH MARCHSUNDAY 26TH MARCH

INTRODUCING OUR FAMILY CLASSES

A BRAND NEW CONCEPT NEVER SEEN BEFORE IN THE HEALTH & FITNESS INDUSTRY

A 30-minute FUN yet effective HIIT workout for any adult and child (7 years and up)

Celebrate getting fit and active with your family

at HITIO

Gym

Our new Family Classes will provide fun, exciting and most of all, a healthy activity for you and your loved one to all enjoy at the same time.

This class combines both of our in-house classes; fitness boxing and Crosstraining. With a similar layout to finess boxing and the high-intensity interval training exercises you will find in Crosstraining.

This class is for all levels and abilities as every exercise is scalable, so this welcomes everybody.

BENEFITS OF A HITIO GYM FAMILY CLASS WORKOUT:

Instructor lead and very motivational, giving members commitment and likelihood of achieving their health and fitness goals.



You can work hard and keep those muscles too! ... Yes, it’s even a class for our members who only like the ‘weights area’, the ‘weight lifting parents’ that think classes are not for them. Studies show that both weight training and HIIT workouts allow dieters to preserve their hard-earned muscles while ensuring most of the weight loss comes from fat stores. WIN/WIN!

But hurry! The days are numbered ... and appointments to sign up on this offer are limited.

CLICK HERE TO GET STARTED

Starts Saturday 21st January 2023, 11:00am

This class offers seasoned (experienced) exercisers a new challenge, meaning regular gym goers can add some new variety into their routine and include the added benefit of family time. 



This is a really good class for new exercisers looking for a quick way to see results and of course, interact with their children, instructors and fellow members (we love to intergrate our HITIO family!) 

Not only does the parent benefit from a workout but so does the child, it also gives them quality time together with someone else giving the instructions.

MEMBER FEEDBACK

WE ARE KEEN TO KNOW... MAKE YOUR VOICE HEARD!

Play your part in helping to make this the Club you’ve always wanted!

You don’t have to be a seasoned athlete or bodybuilder to enjoy the benefits of a personal trainer. Personal training benefits everyone and best results are often made by those who have never worked out or are returning to exercise. So why not sign up for our Personal Training Open Fortnight and receive a FREE Session with one of our Expert, Friendly Fitness Team members.

WHAT WILL HAPPEN:

Working one - on - one (or 2:1 if you have a training partner) with our staff of certified, professional personal trainers will provide you with a highly efficient and more productive workout. You will receive a FREE taster session that will provide expert motivation and push you mentally and physically.

MEET

DON’T MISS OUT ON YOUR CHANCE TO GET EXPERT FITNESS SUPERVISION FOR FREE

You don’t have long to register for this amazing deal! There are limited spaces available for this special offer. Hurry, before you’re too late!

MEETTHETRAINERS

MEET THE TRAINERS

JACK GILLETT CERTIFIED PERSONAL TRAINER/NUTRITION GUIDE

“When I first began my journey into fitness, I was under the illusion that extreme methods are the only way to get results. I believed nutrition had to be restrictive and my lifestyle needed to be a bit obsessive and dull. Who really wants that?

If, like most, you find yourself going ‘all-in’ and then completely falling off the bandwagon, it’s time to build a new lifestyle. One which you have complete control over, where you make decisions that shape the person you want to be and achieve that body goal that fills you with confidence.

My methods give you the knowledge and skills I have gained over many years of coaching to get you the results you desire.

If you are interested in learning the tools that will shape your future, I would love to get you started on your journey!”

JACK KNIGHT CERTIFIED PERSONAL TRAINER/NUTRITION GUIDE

“As a qualified trainer, I have over 10 years of experience coaching in the health and fitness industry. I currently work with private clients along with also holding a teaching role in fitness education with the links of NCFE and Active IQ, which ensures knowledge is always at the forefront of what is being taught.

My philosophy on fitness is that it consists of five key pillars: strength, aerobic fitness, mobility, body composition and nutrition.

I aim to use my knowledge to train and educate clients on all five, as well as how they are all interconnected.

My goal is to not only train my clients but also educate them on their wellbeing. I enjoy nothing more than helping individuals achieve goals they never thought possible and live a life of health and longevity. In addition to my personal training work, I have a number of altruistic ambitions, both to elevate and enhance standards within the health and fitness industry and to improve the quality and accessibility of health and fitness information for all.”

REFERRALOFFER

SO HOW DOES IT WORK?..

1. You can nominate any friend to START their trial membership pass ANYTIME between now and 31st March 2023.

2. Send the web link (below) to your family, friends and colleagues by email, SMS or social media. Send it out as many times as you want – there’s no limit to who you invite.

3. When the link’s received, they’ll be able to access a webpage explaining that you’ve referred them for a special trial membership at the club.

4. They’ll then have the opportunity to SPIN THE WHEEL to see what trial membership prize they win.

5. Then when they click to sign up, they’ll enter their details and your name to claim this fantastic trial pass offer.

WHAT TO DO NOW?

Copy the link below and send it to all your friends via email, SMS and social media. bit.ly/hitiogym-refer

So start spreading the good news! ACT QUICKLY AND START SHARING NOW!

TRIBEENROLMENT

TRIBE ENROLMENT FORTNIGHT

GET AHEAD - JOIN THE TRIBE!

Gym training for small groups – there’s no better way to get fit and get friendly. We’re headhunting for small groups of between 4 and 8 people to get stuck into Tribe: a fantastic series of 45-minute training sessions at our gym.

A wonderful opportunity to train with your friends –and make new ones too Walkabout Tribe Sessions –You have been training consistently twice per week for 12 weeks or more

Meeting your friends at the gym helps motivate you to train as hard as they do

Classes

7 days a week – you can change class times to suit your personal lifestyle

Cheaper than hiring a trainer for 1-on-1 sessions

Expert supervision ensures correct exercising, that you do the work and you get the results you want Warrior Tribe Sessions –You are in good physical condition, training regularly and can tolerate hi intensity workouts Join the next big phenomenon in fitness TODAY!

MOBILITYWORKSHOP

CLUBSPONSORSHIPSCHEME

CLUB SPONSORSHIP SCHEME

RUN A LOCAL BUSINESS OR TRADE?

INTERESTED IN

CLUB SPONSORSHIP SCHEME?

JOIN OUR CLUB SPONSORSHIP SCHEME

WEARTHESHIRT

Monday 27th February - Sunday 12th March

WEAR THE SHIRT FORTNIGHT

WEAR YOUR COLOURS WITH PRIDE!

As a valued member of our club, we want to reward your loyalty with this Special Prize. And best of all, it’s FREE to enter! Enter our 14 workouts in 42 days challenge and win a Club T-Shirt

How it works:

Pick up your stamp card from a Fitness Instructor and get it signed each visit

Exercise 14 times in a 42 day period

“Wear the Shirt” - Earn one of our Unique Club T-shirts!

Want to join our ‘’Hall of Fame’’ of club members? Complete this challenge and Wear the Shirt with pride!

THISGIRLCAN

“FIT FUN DS” FOR SCHOOLS

WE ARE PROUD TO BE LAUNCHING OUR BRAND-NEW “FIT FUNDS” FOR SCHOOLS CAMPAIGN

We are proud to be launching our brand-new “Fit Funds” for Schools campaign. This campaign helps to develop a partnership between HITIO Gym and the local schools. We will donate SPECIAL Membership Offers to the ‘Alumni’ of the school, with ALL of the money raised by the memberships retained 100% by the school.

We at HITIO are passionate about helping to get more people active and healthy, especially after the tough few years we have all faced. This initiative will not only help with raising our profile within the local community but also, we want to help local schools raise some much-needed funds.

For more information and to get involved, please contact reception.

It’s a unique way of giving back to the local community!

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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 us – and all for your long-term benefit!

HITIO Team

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.

02

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. Inour book, that’s a bonus.

03

You’ll Decrease Risk of Osteoporosis

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

You’ll Improve your Athletic Performance

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

05

You’ll be Physically Stronger

Increasing strength will make you far less dependent on others for help with daily living. Chores will be easier, and you’ll no longer be pushed to the max lifting kids, groceries and laundry.

Boosted maximum strength also means daily tasks and routine exercise are less likely to cause you injury. Even moderate weight training can increase a woman’s strength by 30 to 50%. And you should be able to develop your strength at the same rate as most men.

06

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

Strength training not only builds more powerful muscle. It also develops stronger connective tissues and reinforces joints, helping prevent injury.

A recent 12-year study showed that strengthening lower back muscles eliminated or alleviated lower-back pain by 80%. Other studies have shown that weight training can ease the pain of osteoarthritis.

You’ll Reduce your Risk of Heart Disease

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

08

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.

09

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.

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.

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.

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 us.

Contact us now and book a book a PT with weights with one of ourspecialists