Club Vitae Member Newsletter January - March 2018
Happy New Year! It’s exciting times at Club Vitae over the coming 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 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 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 https://www.clubvitae.com/corkclayton/ You can also pick up a free copy of our “Whats 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 2018 ! - Tony Tony, Gym Manager
WHAT’S ON GUIDE January - March 2018
Jan 8th - 21st
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.
Member & Guest Open Day
Here’s your chance to invite friend’s, family and colleagues to enjoy full access to our club for a whole day, completely FREE of charge as your guest. We will be running a host of activities, competitions, free sessions and gifts over the day for you all to enjoy.
PT Week
Open to both members & Non-members. Special taster session offers, this week only. Having a personal trainer can save you a lot of time, frustration and pain in your journey to achieve your health and fitness goals.
“Tribe” Small Group P.T Enrolment Fortnight
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. Supervised by one of our chief fitness trainers over 6 or 12 weeks - your call - you’ll have the opportunity to enjoy training with an intimate Tribe class at the same time every week.
February 21st
Member & Guest Day
Here’s your chance to invite friends, family and colleagues to enjoy full access to our club for a whole day, completely FREE of charge as your guest. We will be running a host of activities, competitions, free sessions and gifts over the day for you all to enjoy.
Feb 19th - 4th March
Join the “Wear The Shirt” Promotion
January 24th
Jan 22nd - 28th
Jan 29th - 11th Feb
Get a new programme. Enter our 14 workouts in 42 days challenge and win a Club T-Shirt.
March 14th
Member & Guest Day
Here’s your chance to invite friends, family and colleagues to enjoy full access to our club for a whole day, completely FREE of charge as your guest. We will be running a host of activities, competitions, free sessions and gifts over the day for you all to enjoy.
March 12th - 25th
This Girl Can Fortnight
We celebrate the efforts our female members and their friends with a fortnight of bookable activities and sessions specially designed for the girls!
Monday January 8th - Sunday 21st
Try It! Fortnight
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Have you lost the love of exercise or are you feeling stuck in a boring routine? Let’s help you get more active 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.
Try us out: • Personal Training • Specialist Programmes • Re-Programmes • Learn New Equipment • And more
What will you gain from Try It! Fortnight? • Keeping you motivated • Help you to learn new skills • Help to get rid of belly fat • Boost your metabolism • Remove your cellulite • Make you feel more energized
Commit to get fit at Club Vitae Enquire at reception or call us on 021 422 4994 for more details
January 24th
Our Monthly Member & Guest Day Promotion
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We are having an Open Day! Bring a friend and give them FREE ACCESS all day
Wednesday 24th January 2018 What will happen on the day? During the course of the day, one of our top people will meet’n’greet you both, with catch-up information on changing facilities and our fitness equipment. In no time at all, your friend will be as up to speed as you and ready to crack on.
What’s on offer: • Access to our fully furnished gym area • Introduction to our group exercise classes • Expert advice and tips from our team of fully qualified personal trainers • Introduction into our numerous fitness and dietary programmes • And much more!
Places are limited so pre-booking is essential As soon as you and your friend are registered, we’ll contact you to arrange your visit and do our best to book you in to the sessions you fancy. So come along and introduce our wonderful club to a like-minded friend or relative.
Enquire at reception or call us on 021 422 4994 for more details
Monday January 22nd - Sunday 28th
P.T. Week
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Personal Training Open Week At Club Vitae Get a 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. So why not sign up for our Personal Training Open Week 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
Don’t miss out on your chance to get expert fitness supervision for FREE Enquire at reception or call us on 021 422 4994 for more details
Meet the personal trainers
Steve Madden / Asistant Manager | Working with Club Vitae since October 2014. • Reps Ireland registered and ITEC qualified Personal trainer and gym instructor. • Specialises in strength and endurance, functional training, sports specific performance training and body conditioning. • Conducts many different classes including spinning, circuits, kettlebells, suspension training, body pump and fit ball.
Ray Lally / Fitness Instructor/ Lifeguard/ Head Personal Trainer | Working with Club Vitae since September 2014. • REPS Ireland registered, FETAC, NCEF and NEFPC qualified. • Specialises in personal training, team training, sports specific and aesthetic training with a big focus on nutrition. • Conducts many different classes including kettlebells, suspension training, calisthenics, spinning, boxercise, circuit training, stability training, resistance and weight training.
Niamh Guiney / Leisure Attendant | Working with Club Vitae since December 2016. • Qualified for gym instruction and personal training, sport and recreation level 5 and sport and nutrition. • Specialises in one on one personal training and online coaching. • Conducts many different classes including spinning, boxercise, circuit training and water aerobics. • Qualified life guard and first aid.
Jenny Boyd / Fitness Instructor | Working with Club Vitae since June 2017. • Gained a qualification in 2016 in gym Instruction and personal training through the NTC (EQF level 4) • Specialises in group training, suspension training and sports nutrition. • Conducts a variety of classes including kettlebells, aerobics, step and tone.
Edward Finn / Fitness Instructor • Conditioning coach currently doing a BSc in strength and conditioning. • Own and run One Arena Fitness and performance having worked with 1000s of clients over the years both group and individual roles varying from beginners to Olympic athletes. • Passionate about people, health, fitness and everything in between.
Monday January 29th - Sunday February 11th
“Tribe” Small Group P.T. Enrolment Fortnight
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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. Supervised by one of our chief fitness trainers over 6 or 12 weeks – your call – you’ll have the opportunity to enjoy training with an intimate Tribe class at the same time every week.
Why You Should Join The Tribe: • A wonderful opportunity to train with your friends - and make new ones • Expert supervision ensures correct exercising, that you do the work and you get the results you want • 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
Your guide to the 3 levels of class LEVEL 1 Novice Tribe Sessions - You are new to exercise, or returning after an extended absence, perhaps plus sized, generally de-conditioned
LEVEL 2 Walkabout Tribe Sessions - You have been training consistently twice per week for 12 weeks of more
LEVEL 3 Warrior Tribe Sessions - You are in good physical condition, training regularly and can tolerate high intensity workouts.
Join the next big phenomenon in fitness TODAY! Enquire at reception or call us on 021 422 4994 for details
February 21st
Our Monthly Member & Guest Day Promotion
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We are having an Open Day! Bring a friend and give them FREE ACCESS all day
Wednesday 21st February 2018 What will happen on the day? During the course of the day, one of our top people will meet’n’greet you both, with catch-up information on changing facilities and our fitness equipment. In no time at all, your friend will be as up to speed as you and ready to crack on.
What’s on offer: • Access to our fully furnished gym area • Introduction to our group exercise classes • Expert advice and tips from our team of fully qualified personal trainers • Introduction into our numerous fitness and dietary programmes • And much more!
Places are limited so pre-booking is essential As soon as you and your friend are registered, we’ll contact you to arrange your visit and do our best to book you in to the sessions you fancy. So come along and introduce our wonderful club to a like-minded friend or relative.
Enquire at reception or call us on 021 422 4994 for more details
Monday February 19th - Sunday March 4th
“Wear The Shirt” Challenge
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Wear your colours with pride! As a valued member of our club, we want to reward your loyalty with this special prize It’s FREE to enter! Do 14 workouts in 42 days 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 the challenge and wear the shirt with pride Enquire at reception or call us on 021 422 4994 for more details
March 14th
Our Monthly Member & Guest Day Promotion
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We are having an Open Day! Bring a friend and give them FREE ACCESS all day
Wednesday 14th March 2018 What will happen on the day? During the course of the day, one of our top people will meet’n’greet you both, with catch-up information on changing facilities and our fitness equipment. In no time at all, your friend will be as up to speed as you and ready to crack on.
What’s on offer: • Access to our fully furnished gym area • Introduction to our group exercise classes • Expert advice and tips from our team of fully qualified personal trainers • Introduction into our numerous fitness and dietary programmes • And much more!
Places are limited so pre-booking is essential As soon as you and your friend are registered, we’ll contact you to arrange your visit and do our best to book you in to the sessions you fancy. So come along and introduce our wonderful club to a like-minded friend or relative.
Enquire at reception or call us on 021 422 4994 for more details
Monday March 12th - Sunday March 25th
This Girl Can Fortnight
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Be the best version of you! We have designed 2 weeks of specially organised fitness programmes for our female members and their friends! This Girl Can is a celebration for active women. No matter how tough it gets you want to do things YOUR way: to look and feel great, no matter who or what.
What’s on offer? • Personal training discounts • Ladies strength re-programme • Tribe classes (Small group training) • Dropit21 (21 day weight loss programme) • The truth on why you should train with weights • Remove my cellulite programme
Don’t want another girls body - want yours, leaner, stronger and healthier Are YOU this girl? Enquire at reception or call us on 021 422 4994 for more details on the 2 week programme
Why strength training is important for women and people over 40!
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Get fit, lose weight and gain strength... The benefits of weight training for women and people 40+ hugely outweigh those of cardiovascular exercise alone Are you new to lifting weights in the gym? Strength training with weights is more than just putting your back into it. There’s probably nothing wrong with your tenacity and will to win, but your exercises need to be done RIGHT.
Why should over 40s consider resistance training? • Rebuilding muscle • Recharging metabolism • Reducing fat • Reducing resting blood pressure • Improving blood lipid profiles • Enhancing postcoronary performance • Resisting diabetes
We’ve spent years researching and testing the best programmes at our club, so you can be sure you’re getting the right advice
Get fit, lose weight and gain strength… and never forget you’re a woman. Is the flab gaining ground? Has your appeal, confidence and wellbeing taken an early shower because you’re unsure how to benefit from strength training?
THINK AGAIN!
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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? Why’s the number of women taking this to heart so low?
First, believe this: resistance training needn’t mean scary machines, full-length mirrors and a load of blokes in posing pouches. You have options. And you owe it to yourself, your health and your wellbeing to explore them.
There are women-only fitness centres. But you still need to find the right one: a superprofessional resource run by people who’ll allow your body and mind to grow, rather than forcing on you the same old routine that lacks progressive resistance. A gym like ours. Here are the gains and losses of resistance training at our gym – and all for your long-term benefit!
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1. 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.
2. 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. In our book, that’s a bonus.
3. 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.
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4. 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.
5: 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.
6 You’ll REDUCE your risk of injury, back pain and 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.
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7 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.
8 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.
9 IT’S NEVER TOO LATE TO BENEFIT: 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 You’ll fight depression and IMPROVE how you feel about yourself 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.
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AND THE CONCLUSION? Women who slowly and steadily gain muscle will change their body composition. You’ll have more lean body mass, and less fat.
Over the last few years, ‘Women’ fitness centres have become popular. Why? Mainly because so many women are taking heed of the 10 tips above. Time is one of the biggest problems for exercise, and finding a good fitness centre should be your priority. The ideal women’s fitness centre – one like our gym – will address all your fitness needs. Our state-of-the-art exercise machines with adjustable resistance, treadmills and free weights are minded by highly-qualified staff expert in shaping and tailoring bespoke exercise programmes – and paving the way to a confident, beautiful new you.
A GREAT WAY TO KEEP ACTIVE! 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 complimentary, no–obligation Personal Success Consultation with one of our specialist personal trainers. It’s worth €45 – but you could take advantage for FREE.