MEMBER MAGAZINE Spring Edition 2022
FITNESS SERVICES
ENQUIRIES
For exclusive Membership Offers check out our Fitness Services.
For Membership enquiries including statement queries, renewals, upgrades or cancellation: Email: LeisureMemberships@mottramhall.com
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FEEDBACK
WEBSITE
For Membership feedback regarding facilities or services:
For more information check out our Website.
Email: samantha.harland@mottramhall.com
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CONTENTS MESSAGE FROM THE MANAGER
Page 4
WHAT’S ON GUIDE
Page 5
FEEDBACK HUB
Page 6
FITNESS CLUB SPONSORSHIP SCHEME
Page 7-8
FOOT & GAIT SCAN
Page 9
TRY IT! FORTNIGHT
Page 10-11
KNOW YOUR NUMBERS
Page 12-13
PT FORTNIGHT
Page 14-15
MEET YOUR PERSONAL TRAINERS
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 27-28
FITNESS SERVICES
Page 29-32
USEFUL INFORMATION
Page 33-36
CHAMPNEYS SPECIAL FREE REPORT: GO WITH YOUR GUT
Page 37-42
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SPRING INTO SUMMER Are you ready? Spring brings us a boost of fresh air, warmer weather and a better mood. So we are introducing some new programmes, services, challenges and activities just for you. 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. We are determined to 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 to also visit us at: www.champneys.com You can also view our Whats on Guide when you are next in the club. Read on and see what you can expect to experience in the coming weeks. Enjoy and see you at the club very soon. Happy Easter! Kind Regards,
Samantha Harland Wellbeing and Fitness Manager
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WHAT’S ON GUIDE WHAT’S ON GUIDE April - June 2022 July - September 2021 January - March 2021
WHAT’S ON GUIDE April - June 2022
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Monday 2nd August Monday 25th April --
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Have you hit aour plateau, dov you have a special date inover your4diary are get youanaware Complete North South Fitness Challenge weeksorand of specific weaknesses you entry want to Our Personal Trainers are here to intoimprove? a Prize Draw. Fitness Team advantage for more details -of Terms & Conditions Apply) take you to that next(See level. Take our PT FORTNIGHT weeks to book PT and receive a special offer.
Monday 16th August Monday 9th May -Sunday August Sunday29th 22nd May
Know Your Workout Numbers Challenge
Join together and celebrate the power of exercise! Complete our Fitness Challenge Theover risks4 of beingwith overweight or obese to into our health nottonew, in this weeks the chance to enter a prizeare draw win especially a Champneys climate. Sign up a body composition analysis andzone get advice how to make Prize. PLUS thefor winner with the maximum yellow pointson at your Club will the necessary for health. also a changes special gift.
Monday August Monday30th 23rd May -Sunday 12th5th September Sunday June
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Join an activity in our You Can Do fortnight today andSummer discoverready how and we can help Summer is around the corner.... It’sItyour chance to get discover and be in and the be bestin possible of your how we you can lose help weight you lose weight the bestshape possible shapelife! of your life!
Monday 13th6th September Monday June -Sunday 26th19th September Sunday June
Monday 19th Monday 11th July April --
Sunday 1st August Sunday 24th April
Sunday 15th August Sunday 8th May
Scan the QR Code to visit your Member Fitness Services website
To enquire please see the following relevant pages To enquire please see the following relevant pages
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• HAVE WE EXCEEDED EXPECTATIONS? • HAVE EXPECTATIONS NOT BEEN MET? • DO YOU HAVE SUGGESTIONS ON HOW TO IMPROVE YOUR EXPERIENCE WITH US?
TELL US! Click the link below and give us your helpful feedback CLICK HERE TO FEEDBACK
THANK YOU!
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
15% OFF WHEN BOOKING ANY TRANSPORT REQUIREMENTS QUOTE CODE: CHAMP21/22
CHAUFFEUR SERVICES Hello, my name is Andrew and I’m the owner of Manner Borne Chauffeur Services Ltd. August 25th 2020. I took over this company from its previous owner who started the company in 2001 in Cheshire and wanted to retire. We took over in the middle of a Pandemic that had a grip around the world and has caused much heartache and devastation to economies and families. Manner Borne sends its deepest sympathies to those that have been affected by Covid-19. Going forward Manner Borne will be working with the team at Champneys Mottram Hall for the next 12 months for all its members travel arrangements, this maybe a special treat to the Spa, maybe the transport for your business golf event or it might be the Wedding that’s being held at Mottram Hall or anywhere else. Manner Borne uses Mercedes Benz Vehicles, the Mercedes S Class Long wheelbase premium saloon car with privacy glass, full air con, lots of space for its occupants, especially if they have large wedding dresses, it’s a luxurious drive. We have the Mercedes V Class Xtra Long premium vehicle with full leather interior, air con and the rear seats are set up boardroom style and have the use of a table and seats for up to 7 people depending on the configuration. Then we also have the use of a Bentley Continental Flying Spur for those special occasions in stunning black with cream leather interior, full air con and its huge interior space. We have other options available as well so why not call or email us and ask the question and let us see what we can do. At Manner borne our main priority is you the customer so we will always try and go that extra mile to ensure that your trip, journey, occasion is meticulously dealt with and we will cater for everything that’s within our grasp.
WWW.MANNERBORNE.CO.UK
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 April to receive your complimentary Gait Scan *Limited availability. Service available subject to specific days and time.
CLICK HERE TO BOOK
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TRY IT! FORTNIGHT Monday 11th April - Sunday 24th April
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We’ve got eggs-celent deals – just for you! 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
• Metabolic Reset programme • Kettlebells & Calisthenics conditioning programme • Spa Treatments (up to 50% off selected treatments) • Train with a friend and receive a discount for two • Vibrogym Sessions • Learn to Clinics
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
KNOW YOUR BODY Monday 25th April - Sunday 8th May
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KNOW YOUR BODY ... AND GET UP TO 40% OFF! Knowledge is power when it comes to health. Our premium food intolerance test is ideal for anyone experiencing unexplained symptoms or suspicious of digestive disturbance / IBS whilst the DNA Pro Fit Nutrigenomic diet and health & fitness test will help you gain a unique insight to support weight management, stress or sleep issues with the advantage of formulating the most personalised optimal exercise regime possible, based on your genetics.
This month we are offering...
Special Offer Book a Premium Food Intolerance Test (£249) or DNA ‘’PRO FIT’’ Nutrigenomic Diet, Health & Fitness Test (£250) between Monday 25th April - Sunday 8th May and get £50 off both tests saving £100! Full support provided from one of our expert Nutritionists will be given to help you interpret the results and formulate your ideal plan of action. Find out more about each test here: https://www.champneys.com/treatments/wellness/ LEARN MORE
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PT FORTNIGHT Monday 9th May - Sunday 22nd May
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YOUnique PT AT CHAMPNEYS Get 180 minutes of expert, motivational personal training for just £99. That’s just £33 per one hour session. Plus you get a complimentary Body Composition Analysis pre and post PT package.
Book between 9th - 22nd May 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 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
Don’t miss out on your chance to get expert fitness supervision! Subject to availability. Limited offer. 15
MEET YOUR PERSONAL TRAINERS 16
Samantha I have been in the industry for over 10 years. My passion is to coach and mentor my clients on their health and fitness journey whilst achieving their goals. I will guide and motivate you to overcome your individual barriers and obstacles allowing you to reach your full potential. Qualifications: • • • •
• • • • •
Level 3 Exercise Referral Level 3 Personal Training Level 2 Fitness Instructor Les Mills; Body Balance/Body Combat/ Body Pump/SH’BAM/RPM
Fully Qualified Indoor Cycling Principles of Basic Nutrition YOUnique Personal Training Lifeguard/Pool Responder First Aid at Work
Jason I have been a fitness professional for 10 years and would love to share my knowledge and expertise with you. My aim is to fast track your progress, rapidly improve your health, facilitate a behavioural change and deliver results. Don't hesitate to get in touch if you'd like to achieve the body you've always wanted, begin your journey and unlock your potential. Qualifications: • • • •
Level 3 Personal Trainer Level 3 Principles of Nutrition Spin/Indoor Cycling Boxing/Boxercise
• • • •
Small Group/Circuits Fitness Pilates Fitness Aqua Kettlebells
Natasha I have a passion for the human body and how it works, fitness has become a major part of my life in the last decade. This has also helped to improve peoples lives in the simplest and most realistic way possible to help achieve their goals with health being at the forefront and to be happy with the process and the results they can achieve. I am currently studying osteopathy which helps encourage me to help my clients on the gym floor. Qualifications: • • • •
Level 2/Level 3 Personal Training Advanced personal training Level 3 Exercise Referral Level 3 Pool Responder
• Circuits • Indoor Cycling • Aqua
Nathan My passion is to help you to achieve your fitness goals. A large number of my clients have achieved phenomenal results which include weight loss, increased endurance, strength and rehabilitation from injury. From my sporting background and experience in the fitness industry plus my array of education, qualifications and skills you will be sure to achieve the transformation you want. Qualifications: • • • •
Level 3 Personal Trainer Level 3 Sports Science Level 3 Rehabilitation Fitness Pilates
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• Fitness Aqua • Spin/Indoor Cycling • Level 2 FA Football Coach
WORKOUT CHALLENGE Monday 23rd May - Sunday 5th June
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MYZONE CHALLENGE
Win a Meal for Two! YELLOW ZONE challenge: Half way point heroes. Six months into the year it’s easy to lose focus. Let’s make sure we’ve got each other’s back. If you’re doing better than you expected, maybe expand your goals. If you’ve let it slip a little, reassess and come back stronger for the second half of 2022. From here on out it’s all about supporting each other to achieve. Comment on more workouts in the app. Invite someone to work out with you. Spread positivity and inspire more people to move. You’ve got this. Together, we’re going to overcome any obstacle HOW IT WORKS THIS QUARTER: • It’s FREE to enter! Let the Team know you want to join by registering below and they will invite you • Complete our Fitness Challenge in a 4-week period. Start between 23rd May & 5th June. • Participate in this challenge and your total yellow zone points will be added up at the end of the 4 weeks. • A minimum MEP score of 1300 (Myzone Exercise points) will mean you are automatically entered into a prize draw to win a Champneys Prize PLUS the winner with the maximum yellow zone points at your Club will also win a meal for two in the Restaurant.
TO ENTER, SIMPLY CLICK HERE
TRY BEFORE YOU BUY 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. We are even offering members the chance to experience the value of Myzone for 14 days without buying! 19
YOU CAN DO IT Monday 6th June - Sunday 19th June
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SUMMER IS HERE Start your summer shape up. Visit the links 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
• Metabolic Reset Programme • Weight Loss Programmes • Kettlebell & Calisthenics Conditioning Programme • Spa Treatments
LEARN MORE
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 Monday 25th April
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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 25th April in Mottram Hall 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
DOG FRIENDLY WEEKEND WALKS
VIBRATION TRAINING
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.
Vibration training causes small muscle contractions as a standing platform rapidly oscillates up and down only a few millimetres. The speed of the vibrations of the platform determines how fast the contractions corrections of your muscles change from side to side.
Where? Ask fitness desk for outside meeting point When? Sunday 1.15pm-2pm Who? With Fitness Team and bring your dogs!
LEARN MORE
Explore the local grounds with fellow members & friends. To book, please sign up via the Champneys Members App.
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RECHARGE, REJUVENATE AND REHYDRATE
Here at your Champneys Health Spa, we really care about the wellness of our Club Members. No matter whether you are working out in the gym, joining in a class, swimming or visiting the spa, it’s essential that you remain hydrated while you are here.
Special Offer This April
WOW HYDRATE electrolyte and protein waters ensure healthy hydration on-the-go. Sugar-free, fat-free and low in calories, the drinks are an ideal way to add nutrients into your diet. At the push of a button, the ingredients stored inside the cap are released into the water, ensuring that no goodness is lost through degradation. Find WOW HYDRATE here at Champneys Health Spa at our Fitness Receptions.
SOCIALISE WITH US
@WOWHYDRATE
WOWHYDRATE.COM
£1.50 Electrolyte Drinks £2.00 Protein Drinks
MYZONE 27
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 May 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 29
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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
KETTLEBELLS & CALISTHENICS CONDITIONING During this 8 week challenge you won’t find any strict diets or expensive gimmicks, just 8 weeks of workout plans for you to follow to transform your body. The plan is looking to develop your skills and add functional, effective exercises to your routine.
FIND OUT MORE
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.
FOOD DIARY Click here to download your free Champneys Food Diary.
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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 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
Go with Your Gut
In light of IBS Awareness Month this April, we asked our Senior Nutritionist Becki Douglas to share some simple dietary and lifestyle tweaks that could help manage IBS and ease the symptoms. For many of us, the thought of discussing our toilet habits with a stranger is daunting to say the least, which is why we might be tempted to keep it to ourselves if we notice a change. But if you are experiencing symptoms of irritable bowel syndrome (IBS) – such as constipation, diarrhoea, cramps, bloating, gassiness or reflux – know that you’re not alone. IBS affects between 10 and 20 per cent of the population and is twice as common in women than in men. The condition seems to affect people between the ages of 20 and 30 the most, but cases in older adults are significant, too. According to The IBS Network, more people have been seeking help for the condition since the start of lockdown – altered eating habits and our increased stress levels might have played a role.
Understanding IBS ‘The past couple of years I’ve had to get people to work much harder on stress reduction than previously,’ says Becki Douglas, Champneys Senior Nutritionist. She explains that our evolutionary fightor-flight response to stress can exacerbate IBS. ‘If you’re in an anxious state, your body is thinking it’s got to run away from a tiger, or fight a bear. As a result, it thinks: I don’t need to digest dinner, because I might not be here tomorrow. Your digestion shuts down to help you fight harder or run faster.’ Embarrassment often means that people suffer in silence – six in 10 people with IBS have never sought professional help. They may rely on information they find online to try to manage symptoms, sometimes cutting out whole food groups unnecessarily or skipping meals. However, this can lead to nutritional deficiencies, which could create further health problems down the line. Becki advises against making any drastic dietary changes without consulting a fully qualified Nutritionist and recommends contacting your GP if you’re in pain or experiencing unusual symptoms, including ‘an unexpected change in bowel habits, blood in the stool or pain associated with the menstrual cycle’. Champneys also have a range of functional tests to support insight to digestive and nervous system function. Anyone with milder tummy troubles might benefit from implementing these simple lifestyle and dietary dos and don’ts: 38
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Do eat mindfully
Research shows that 41 per cent of us are more likely to work through our lunch breaks when we’re working from home. But mindlessly eating a quick sandwich with one eye on your inbox isn’t conducive to healthy digestion as those incoming emails might trigger stress. We’re designed to digest optimally at rest, rather than undress stress. Eating from your lap on the sofa can also compress your digestive system and impact its ability to function. ‘Sit at a table and away from distractions like your phone or the TV.’ advises Becki. Think about your posture and breathing whilst sitting and eating. Make mealtimes ceremonial and a time to relax. Settle down five to ten minutes before each meal and stay seated for a similar amount of time after you’ve finished eating. Look forward to mealtimes and use them as a time to reconnect. ‘The French take hours over their food and it’s a social event – that’s much better for your digestion,’ she says.
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Don’t underestimate the importance of hydration Drinking enough water can be a simple step towards treating constipation as it can help soften and bulk your stool. Aim for at least eight x 250ml glasses a day. However, whether you should drink lots of water WITH a meal remains debatable. The case against this is that you could dilute your stomach acid and the enzymes that chemically digest your food, reducing their efficiency. However, hydrochloric acid is a very potent substance and for most of us (because we eat too quickly and don’t chew properly), the water actually helps soften the food and aids the mechanical breakdown of the food that happens in the mouth. This eases pressure on the involuntary chemical digestion that takes over once the bolus (chewed food) reaches the stomach. So overall, some water with a meal can be a good thing for most of us but if and how much should be advised on an individual basis through consultation with a Nutritionist,’ says Becki. To make sure you’re drinking enough fluids generally over the day; limit caffeinated drinks and keep a glass or bottle of water within easy reach on your desk to sip from throughout the day. 39
03
Do cut down on alcohol
‘We know alcohol itself is an irritant to the gut lining,’ says Becki. Plus the sugars and bubbles in your favourite tipple could cause uncomfortable bloating and burping. If you really want a drink, try to stick to one and make smart swaps. Some wines and liqueurs are higher in sugar while clear spirits are usually lower and better tolerated by those with compromised digestion. ‘Clear spirits, such as gin and vodka, tend to be better options,’ says Becki. If you’re using a fizzy mixer, give your drink a good stir to reduce the bubbles. Try to use a soda water-based mixer and add your own fruit / botanical natural flavours and sweetness. E.g., a dash of pure pomegranate juice and some fresh lime. Many fizzy drinks and tonics are packed with either sugar and / or artificial sweeteners neither of which are productive to good gut health. The type of tonic you choose can also have an impact – trendy ones may contain the sugar fructose, which can cause problems for anyone sensitive to FODMAPs (carbohydrates found in certain foods, including beans and wheat – the name stands for fermentable oligosaccharides, disaccharides, monosaccharides and polyols). ‘Fructose is slightly more slowly digested than glucose, which means it sits around and gets fermented by the gut bacteria,’ says Becki.
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Don’t make drastic diet changes
Just because cutting out gluten helps some people manage their IBS, it doesn’t mean you should overhaul your own diet. ‘People end up removing things needlessly,’ says Becki, who believes specific advice should be given on a case-by-case basis. If you think something you’re eating is making things worse, invest in a recognised food sensitivity test https:// www.champneys.com/treatments/wellness/ and keep a food diary for a few weeks then show it to a specialist, who can help you identify your triggers. ‘The most common food triggers include wheat, eggs, dairy, legumes, soya, seafood and fish. On an elimination diet, you give them up for a few weeks to find out whether it’s made a difference, then look at putting them back in in a controlled way.’ People who
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Do manage stress levels ‘There’s a bi-directional conversation going from the gut to the brain and the brain to the gut,’ says Becki. ‘If you’ve got dysbiosis (imbalanced gut bacteria), it sends a strong message to the brain to be anxious. And if you’re really anxious, the brain sends a message to the gut, which impacts the bacteria there and causes dysbiosis – so you get into this negative feedback loop.’ To combat anxiety, Becki recommends doing some breathing exercises before mealtimes. Try the 3-4-5 technique, which involves breathing in for three seconds, holding your breath for four seconds and breathing out for five seconds. You can also try pranayama breathing where you use your thumb and index finger to close one nostril at a time as you inhale and exhale. Contact a Champneys Nutritionist to discuss adrenal stress testing or probiotic supplements which may help to rebalance gut bacteria.
Do prioritise movement
Exercise may reduce IBS symptoms by promoting bowel movements, easing bloating (the physical activity can help dispel gas) and managing stress. And now that the milder weather has arrived, there’s a greater incentive to get out on quick morning jogs around the block and long weekend walks in the countryside. Don’t underestimate the power of simple stretching either. ‘Yoga is particularly good, because every time you bend and twist, you’re massaging the internal organs and the digestive system and that’s helping things to move along,’ says Becki. ‘You don’t need to do an hour – 10 minutes could help.’ Just avoid jumping on the mat straight after eating.
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Don’t skip meals ‘Avoiding food because it’s causing you difficulties is not a great solution, because you’re not getting to the cause [of your symptoms],’ says Becki, who believes that anyone who feels anxious about eating because of the severity of their IBS symptoms should seek help. That said, simply delaying breakfast and sitting down earlier for dinner might give your digestive system time to rest overnight. ‘There are options like the 16:8 diet [intermittent fasting], which is where all meals are eaten within an eight-hour window, which might have an impact,’ says Becki. If you’re concerned about IBS or any of the symptoms we’ve outlined, speak to your GP. Looking for more information on gut health? ….. As a Champneys Club member, you could contact your Fitness Department for the Nutritional Services available to you. Remote services are available for all.
See more here: https://www.champneys.com/treatments/wellness/
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