MEMBER MAGAZINE Summer 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
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
FITNESS SERVICES
Page 23-27
USEFUL INFORMATION
Page 28-31
CHAMPNEYS SPECIAL FREE REPORT: STRENGTH TRAINING IN LATER YEARS
Page 32-35
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BECOME UNSTOPPABLE THIS SUMMER! Summer is here! The lighter mornings and evenings offer us the opportunity to live more of our time outdoors, wake up the tired fitness programme and to try something new and with the help of the Wellbeing Team we can get you summer fit and beach ready! While there may be no time to lose weight before you jet off (if you are lucky!) you can still make positive steps towards feeling trimmer and more toned. With our short effective workouts https://fitness-services.mottram-hall.uk/4-6-week-programmes/ giving you maximum benefits in a minimal amount of time, it doesn’t have to mean hours spent in the gym, class or pool! And to round off your holiday fitness, our trainers can provide you with a ‘hotel room workout’ or post holiday reboot programme to ensure that all your hard work isn’t lost when you return home or get you back on track asap! To get the maximum benefits from our Summer Shape Up Programme you’ve also got to eat the right foods at the right time in the right quantities. Check out our on line nutrition programme or speak to our nutritionists remotely or on site (subject to club). To truly enjoy the summer, set a fitness goal for yourself. Make no excuses – it’s all within your control, and we can help you. Reach out to the team and see what Champneys what Champneys services are right for you. Don’t delay, summer will be gone before you know it. Kind Regards,
Samantha Harland Wellbeing and Fitness Manager
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WHAT’S ON GUIDE WHAT’S ON GUIDE July - September 2022 July - September 2021
Try TryIt!It Fortnight Fortnight
Lost of theis exercise regime Like deals! to sample something TRYthe IT! love Fortnight here! Don’t missyou're out onfollowing? our summer It’s your chance different? help get back yourofbuzz! TRY IT fortnight is coming! It'syou your to bookLet's on to ouryou fantastic range programmes and services to keep chance to book on to some fantasticexercising. new programmes and services to recharge your routine.
Monday 19th 11thJuly July Monday -Sunday1st 24th July Sunday August
PT PTFortnight Fortnight
Personal Training trainer Special can for Two in topfrustration shape during Having a personal save to youkeep a lotyou of time, and the painsummer. in your Buy a pack to get you the fitness summer from as little as £30ofpp session. journey to achieve yourthrough health and goals. Take advantage theper next two Don’t miss out to onbook your PT chance to get expert fitness supervision! weeks and receive our bonus gifts.
Monday August Monday2nd 25th July -Sunday15th 7th August Sunday August
Workout Know Your Challenge Numbers Fortnight
Introducing - Your perfectFitness workout partnerover is back! The Wellbeing CompleteMyzone our North v South Challenge 4 weeks and get anTeam will set you up and explainentry your into five colour-coded a Prize Draw. personalised zones and our (Seescheme Fitness Teamand for more details(Myzone - Terms & Conditions simple rewards si MEPs EffortApply) Points) so you get the results you want FAST.
Monday August Monday16th 8th August -Sunday 29th Sunday 21st August August
Know Challenge Your Workout Numbers Fortnight
The Boost risks ofupbeing or obese to our health are not new, especially in this youroverweight workout with a motivational and fun-loving Bingo Challenge! climate. Signour up Fitness for a body composition on how to make Complete Challenges over 4analysis weeksand andget earnadvice yourself a Champneys thePlus, necessary forahealth. T-Shirt. get onechanges entry into Prize Draw.
Monday 22nd 30th August Monday August -Sunday September Sunday12th 4th September
Join an your activity in our You Can Doup. It Iffortnight todayfelt and discover how we to candohelp Start post summer shape you’ve ever unsure about what in youorlose be in thetobest shape yourthese life! offers the gym haveweight lackedand confidence try possible something new,ofthen may appeal to you. We’ve got you covered....
Monday September Monday13th 5th September -Sunday 26th Sunday 18th September September
You Can Do You Can Do It It Fortnight
Scan the QR Code to visit your Member Fitness Services website
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 by all club members • 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. 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 July to receive your complimentary Gait Scan *Limited availability. Service available subject to specific days and time. A £45 charge for no shows or same day cancellation.
CLICK HERE TO BOOK
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TRY IT! FORTNIGHT Monday 11th July - Sunday 24th July
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TRY IT! Fortnight is coming and YOU can be a part of it. Don’t miss out on our summer deals! 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 20% off • Summer Shape Up 20% off • Kettlebells & Calisthenics conditioning programme 20% off • Spa Treatments (up to 50% off selected treatments) • Vibrogym Sessions 20% off • Learn to Clinics 20% off
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
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PT FORTNIGHT Monday 25th July - Sunday 7th August
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YOUnique PT AT CHAMPNEYS PT Special for Two to keep you in top shape during the summer. Buy a pack to get you through the summer from as little as £30 pp per session Personal training for two or is when you team up with a buddy or partner and share a personal training session. Not only do you get to share in the cost of the session, but it is a great way to keep each other on track and motivated. Plus, it can be lots of fun too! Whether you want to train for a special event to lose weight, get into shape, or simply feel that you’d benefit from the additional accountability, booking a PT for Two training session with one of our personal trainers is an excellent choice. Why wait. – start today The services contained in the packages have expiry dates, and payment must be received prior to starting the services.
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. 13
MEET YOUR PERSONAL TRAINERS 13
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
KNOW YOUR NUMBERS Monday 8th August - Sunday 21st August
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INTRODUCING MYZONE YOUR PERFECT WORKOUT PARTNER IS BACK! Have you ever felt lost or confused when trying to start a fitness programme? Has a lack of confidence stopped you from reaching your health & fitness goals?
Don’t suffer alone - Myzone takes all your concerns away from you...
Try a Myzone Belt for 30 days and pay half price between 8th-21st August. The Wellbeing Team will set you up and explain your five colour coded personalised zones and our simple rewards scheme and MEPs (Myzone Effort Points) so you get the results you want FAST.
30 Day money back guarantee. If you don’t like the Myzone belt after 30 days, please return the belt for a full refund.
LEARN MORE
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WORKOUT CHALLENGE Monday 22nd August - Sunday 4th September
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BOOST UP YOUR WORKOUT With a Motivational and fun-loving Bingo Challenge!
Itʼs FREE to enter! Complete this Fitness Challenge over 4 weeks and earn your Champneys T-shirt + get a FREE entry into a Prize Draw
HOW IT WORKS? Using the BINGO card provided, perform a series of tasks in a row, (vertical, horizontal, or diagonal) to get a BINGO. For each completed BINGO row during the 30-day challenge, a user will receive a ticket to be entered into a free prize draw. •Everyone! Sign up between Monday 22nd August - Sunday 4th Sep with belt. No belt? Trial one before the challenge starts... •Pick up your Bingo Card from the Fitness Desk. You have 30 days to complete this challenge. •Have fun and add variety to your workouts. Plus receive the Champneys Challenge T Shirt!
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CAN YOU COMPLETE THE CHALLENGE? Enter using your Myzone Belt and start your 4 week challenge. *Get your Bingo card at the Fitness desk.
CLICK HERE TO REGISTER
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YOU CAN DO IT Monday 5th September - Sunday 18th September
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SUMMER BLUES? Start your post 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 • Summer Shape Up • Weight Loss Programmes • Kettlebell & Calisthenics Conditioning Programme • Spa Treatments
LEARN MORE 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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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
INTRODUCING INTRODUCING
FITNESS FITNESSSERVICES SERVICES 23
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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.
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LEARN TO... TRX TRX is a form of suspension training that uses body weight exercises to develop strength, balance, flexibility and core stability simultaneously.
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LEARN TO... STRENGTHEN THE CORE
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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.
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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.
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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.
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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.
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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..
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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.
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FITNESS PROGRAMMES
SUMMER SHAPE-UP PROGRAMME During the 6 weeks, we will aim to completely change your exercise routine. The workout’ strategically blends full-body movements, intense abs training, and fat-burning HIIT cardio to drive MAJOR progress in an accelerated time window.
FIND OUT MORE
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USEFUL INFORMATION 28
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
Strength Training in later years
It’s important to stay active as you get older. It’s good for your body as well as your mind, and can even lift your mood and spirits. But if you want to be as healthy and as strong as you can possibly be later in life, adding strength training to your exercise routine is the way to go. This is because strength training offers a lot of benefits, and it is safe to do as long as you stay within a few guidelines.
It is important to talk with your doctor before beginning any type of exercise programme. This ensures that the workout you want to do is good for you based on your health conditions and fitness status. Your doctor may also have suggestions on which exercises to include or avoid to keep your strength-based workouts safe.
Benefits of Strength Training Lifting weights isn’t just for athletes or bodybuilders. It’s for everyone, especially older adults. There are many ways in which strength training benefits seniors. They include: •R educing the rate at which you lose muscle as you age, also known as sarcopenia • Giving you more energy • Making it easier to manage your weight •R educing 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. One study found that it can even reduce your risk of falls by up to 50%. Together, all of these benefits can help you stay healthier as you get older. They can also keep you more independent. 33
How to Start a Strength Training Routine If you’ve never lifted weights, you may be wondering where to start. Following a few basic guidelines can help you create a weight lifting routine that is both effective and safe. First, start slow. The National Strength and Conditioning Association (NSCA) recommends that older adults begin with two days of strength training per week with at least one day of rest in between. Rest days allow your muscles to repair themselves and grow stronger while also giving your body a chance to recover. As you get stronger, you may decide to add a third day of strength training. You can also increase the intensity or your sessions after you get used to lifting weights. You do this by lifting heavier weights or doing more repetitions (lifting the weight more times). If you’re not sure that you’re ready to lift heavier weights or lift lighter weights more times, it can help to meet with a personal trainer. This person will give you some guidance as you begin your strength training journey, which includes also making sure you’re using proper form so you don’t injure yourself.
Creating a Complete Strength Training Workout
The Department of Health and Human Services (HHS) has issued physical activity guidelines which recommend that older adults work all of their major muscle groups when strength training. This means that your weight lifting routine should work the muscles in your: • Abdomen (stomach area) • Arms • Back • Chest • Hips • Legs • Shoulders When your strength training routine hits all of these areas, it gives you a full body workout. You’ll notice that you feel stronger when doing everyday activities like putting away the groceries, cleaning the house, or playing with your grandchildren. Working each group has other benefits as well. For example, strengthening the muscles in your core (your stomach and hip area) helps with reducing back pain.5 And if you increase the muscle in your legs, it can help with your balance.
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Strength Training Exercises to Consider If you are doing your strength training workout in a gym, you can use machines to hit all of these areas. You can do leg presses, chest presses, seated rows, trunk curls, and back extensions. If you don’t know how to use these machines, ask a staff member for help. You can also strength train without machines. This involves doing exercises that use your own body weight or using handheld equipment such as dumbbells, resistance bands, medicine balls, or kettlebells. For example, you can do: • Crunches • Dumbbell chest presses • Lateral raises • Pushups • Squats The HHS suggests doing each of these exercises eight to twelve times until you begin to develop some strength. Then you can increase these numbers by doing two to three sets of eight to twelve repetitions, building your muscle even more.
When to Hire a Personal Trainer A qualified certified trainer (especially one with experience in working with older adults) can provide a fitness evaluation and make suggestions regarding the best exercises for you. They can also evaluate your form during exercise and help you track your progress. At Champneys we do this via our YOUnique PT programmes. 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. To find a great personal trainer click here.
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