S.M.A.R.T START NEW MEMBER PROGRAMME NEWSLETTER
WELCOME TO S.M.A.R.T
Well that’s the hard bit done! You’ve joined!
Now let’s help you get the best from your time with us... This is designed to help you during your first 42 days of membership to ensure that you get off to the best possible start. You can book all your sessions on here and access advice, and support or simply book your coaching sessions. Watch out for our regular newsletters and email bulletins that will highlight areas we think will help you and add to your enjoyment with us. Kind Regards,
John Smith General Manager
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WHAT HAPPENS AT YOUR FIRST PROGRAMME SESSION?
Let’s roll forward to your first fitness programming session because we want you to know exactly how we handle that session because it’s a very important landmark moment for new members and we pride ourselves on managing it differently to almost any other club in the area. It’s perfectly normal for many new members to feel a bit nervous about this session and it may be that we have asked you to come at a quieter time in the week so that we have a good environment in which to teach you what we need to make your programme work for you. We will be giving you a lot of information during the session and it’s important to say at this point that we understand that you probably will not remember everything you get told. Don’t worry; we’ve got lots of ways that we can help you to learn in your own time and in your most preferred way. When you come to the club for that first session you will be met at reception by your trainer for the day who will be up to speed with your background history and your programme. They will show you where to go to change and arrange to meet you when you’re ready. Initially you will have an quick briefing session where the trainer will explain to you the plan for the session and what’s going to happen. They will present you with your very own Personal Progress Pack which is a pack you can fill in at home and where you will be able to track the changes in your body composition, size, weight, flexibility, and strength.
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In addition, they will also show you how to complete your personalised programme card so that you can see the progress you are making and the trainers can also see when we need to make small adjustments to the intensity of your programme. They will talk about the importance of heart rate, and how you can gauge precisely the intensity of your workouts using some highly effective scientific principles.
They will show you the exercises that we have selected for you, why they are right for you and set the correct personalised intensity for the programme they will be devising for you. This whole session will take probably about 45 minutes to an hour and after that the trainer will explain a little bit about what you can expect from your membership going forward and the support, we will be giving you to help you boost your confidence and most importantly to get you to see some impressive speedy changes.
All our programmes are devised in accordance with guidelines from the American College of Sports Medicine. The latest research has highlighted the benefits of training with resistance equipment to burn fat, as part of a weight control programme. Please don’t worry about getting bulky, as this won’t happen with the regime we are going to use with you. It will help tone and firm you. Basically, this type of training speeds the metabolic rate, so calories are burned quicker – the secret of weight management. We will prescribe you a programme comprising several repetitions on a piece of equipment and at a specific speed – both of which we will show you when we go into the gym. The crucial factor is that we will find a weight on each piece of equipment, that you can only repeat a certain of times, before you tire completely that muscle. We will work that out for you and again, we would like you to keep records of what happens at each workout. So, don’t worry. Your programme has been personally tailored for you and based on the latest exercise science. You are in good hands with us! Please click the link below to visit our website and we’ll help get you sorted and settled in.
CLICK HERE TO REGISTER
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FORGOTTEN HOW THINGS WORK? NEED A REFRESHER SESSION?
Forgotten Don’t worry how if you things can’t work? remember, Don’t worry we have if you toldcan’t you remember, at your induction we have session. told you Weat understand your induction that session. we often Weoverload understand youthat withwe detail. often overload you with detail. That’s why we can arrange a refresher session with you to cover off any gaps in your knowledge about how the programme works or how to work the equipment. And what’s more. If you need more than this then that’s fine too and we are happy to oblige.
It’s just so key to us that you feel thoroughly confident in what you need to do and how to work the equipment to help you. Click below the linktobelow sign up to for visita our refresher website session. and we’ll get you booked in for your refresher session.
CLICK HERE TO REGISTER
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DON’T MISS OUT ON OUR FAMILY & FRIENDS OFFER
5 x 14-day Offer
As a thank you for becoming a member, we would like to offer you the chance to...
Treat up to 5 of your friends to a FREE 14-Day V.I.P pass art the club.
To ensure you receive emails from us, please add our email address to your email white list, to give you the best chance of receiving our content and updates.
Research shows that training with friends or family improves motivation to attend the gym. So if you sometimes struggle working out on your own, this is a great way to defeat that feeling! Please note, this offer is only valid during the first 42 days of your membership. Please click the link below to find out how to claim this offer.
CLICK HERE TO REGISTER
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WHERE TO FIND EVERYTHING YOU NEED
Website
For more information check out our Website
Check out our latest offers on Facebook
Fitness Services
For exclusive Membership Offers check out our Fitness Services
Phone Number
Want to contact us Call us on: 0000 000 0000
To ensure you receive emails from us, please add our email address to your email white list, to give you the best chance of receiving our content and updates.
CLICK HERE TO REGISTER
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CARDIO TRAINING: HOW TO DO IT RIGHT
There are many benefits to adding cardio exercise to your fitness programme... It helps you burn fat and calories Makes your heart stronger Can help with your mental health & dealing with stress Helps you sleep better Can improve your overall confidence and make you feel good
There are various other reasons that I’m sure you would be aware of.
But how do we go about integrating an effective cardio programme into our workouts? There are 3 different levels of intensity you should be focusing on during your workouts:
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Low-Intensity Cardio
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Moderate-Intensity Cardio
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High-Intensity Cardio
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Using the table, find out the level of exercise intensity you should be working at based on your current fitness experience. To calculate your target training rate, find your age at the base axis and then scroll up to the % appropriate. This charts the zone we would like to exercise in. (Recommendations from the American College of Sports Medicine)
Next, you’ll need to recognise where you are on the ‘Programme Stage’. Your required range will be based on your age and where you are based on your fitness levels, to determine the intensity of the workout. If you now look at the graph below, you need to trace your finger along the horizontal axis, until you find the nearest point to your current age.
So for example, if I am 40 years old and am new to exercise, I would be using the 55% point to track. So my target low number ofexercising is 99 BPM and my high number would be 126 BPM at 70% intensity rate.
So now I know, if I’m new to cardio training, I should be training at a Heart Range performance range between 99 and 126. Once my fitness improves, I can then move onto the Improvement and Maintenance Stages, using the Maximum Heart Rate range to determine my new training zone. Hopefully this has given you a better understanding of how to maintain an effective cardio training programme and the type of things to aim for in your workouts. CLICK HERE TO REGISTER
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GUIDE TO A HEALTHY & EFFECTIVE RESISTANCE TRAINING PROGRAMME
Resistance training (or strength training) isn’t just about building up your muscles and strength, it can also improve the way your body functions and the fitness of your heart and lungs. There are several different factors we must consider when undertaking a structured resistance training programme:
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The number of sets The number of repetitions (within the sets) The type of exercise we are doing The intensity of the workout (amount of weight used)
With that said, we’re ready to fill out our Programme Card…
The frequency of the sessions The rest periods between each set From the left side of the card, you can input:
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The adjustments (position of exercise i.e. incline position)
• • • •
The order of the exercises you will be partaking The exercise name The number of sets for this exercise Targeted rep range for the exercise
We recommend performing at 8-12 repetitions on each piece of equipment you train on.
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It’s also important to note down the Rep Speed we are performing for these exercises. We recommend using a 6 second rep speed to get the best results. So this would include 2 seconds for the lifting phase and 4 seconds for the lowering phase. For example, if I am doing a chest press on a bench, I would be lowering the bar for 4 seconds and then lifting the bar for 2 seconds (4 + 2 = 6 seconds). The science is that we need to get the muscle to fatigue within 60-90 seconds, and we achieve this with the 6 second rep speed and finding a level that will tire you within 8 – 12 repetitions. If you can’t manage 8 reps, then the weight is too heavy and similarly, if you can do more than 12 repetitions, then the weight is too light. You will get it spot on within a couple of workouts.
Towards the right and along the top of the card (see below), we can write down the dates we trained and results we produced in terms of sets, reps and weight used. Finally, we have a section at the bottom right of the card (see below) to note down your stretching numbers. Stretching is very important to do at the end of your workout and we would ask you to perform each stretch at a slow and controlled speed, between 10-30 seconds to get the most effectiveness.
Stretching the body part, you trained during your workout will help in improving muscle recovery and avoiding delayed onset muscle soreness.
CLICK HERE TO REGISTER
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BOOK YOUR ‘BEFORE & AFTER’ PHOTO SESSION
Many of our clients come in with the initial fear of having a “before” photo taken but once we reassure them of the benefits, they understand it’s a big motivating factor for their continued progress. Taking regular “After” is also essential. We recommend you take your after every week or two but no later than 3 weeks.
5 Tips for the Perfect "Before" Photo:
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Guys should take pics wearing shorts or a swimsuit without a shirt, while women should wear a bikini or fitted gym shorts and a sports bra. It's important to see your stomach, so don’t suck that tummy in! You may see your most pronounced changes in that area.
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If you don’t want us to take the shots, get a friend to help you take the photos or use a tripod or the auto-timer on your camera. A friend will be most helpful to get your body centred in the frame, especially for photos taken from the back. 12
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Stand in front of a blank, plain-coloured wall, with as little distraction or clutter behind you as possible. You're the star of the show here!
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Take multiple photos. Take at least one from the front, back and side. If you want to, you can even ex or pose for one or two additional ones.
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Remember to take your photos regularly in those same positions (and even same clothing). On day one, day 15, day 30, day 60, and so on. That way it's easier to see exactly how your body has changed.
Click the link below and we’ll get you book in for your photos!
CLICK HERE TO REGISTER
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SPECIAL PERSONAL TRAINING OFFER
Special Offer
Get 300 minutes of Expert, Motivational Personal Training for just £100. That’s just £20 per 1 hour session!
Valid for the first 42 days of your membership ONLY. We are truly proud of our team of Personal Trainers and believe you won’t find a better deal with a fully qualified team anywhere else! Our Personal Trainers are highly professional with varied individual specialisms to ensure your every health and fitness goal is made possible.
You don't have to be a seasoned athlete or bodybuilder to enjoy the benefits of a personal trainer. Personal training benefits both the person who has never worked out as well as professional athletes. Having a personal trainer can save you a lot of time, frustration and pain in your journey to achieve your health and fitness goals. 14
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 You will be more determined to continue your fitness journey
Do you have what it takes to become a stronger, fitter & happier you? We’re here to help you achieve what you want, don’t miss out on your chance or someone else will… Click the link below to visit our website and claim this Special Personal Training Offer.
CLICK HERE TO REGISTER
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SPECIAL OFFERS ON
Special Offer
Get a MyZone Belt for just £25!
Your perfect workout partner is here! What is a MyZone Belt you may ask. The MyZone Belt is the most accurate and versatile wearable available. The Benefits of MyZone:
View your effort live on your smartphone
Make connections and challenge friends
Earn points and gain status rankings
Connect to other wearable devices
Connect to 3rd party equipment for maximum versatility
Get trustworthy results with 99.4% EKG accuracy
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See how MyZone helps people live healthier lives...
" MY BMI classified me as obese. I was unhappy with how I
looked and although a confident person generally, I was always quick to change the subject if people spoke about weight and exercise. My local gym had all the interactive screens up and when I tried Body Combat for the first time I could see how hard I was working (or not as the case was). I was then able to see that as I worked harder my heart rate went up and I got the greatest satisfaction out of working harder. I honestly believe that it’s down to the fact that I could see my heart rate and effort level that I got to the level I am at today, I would recommend MYZONE to everyone. "
" MyZone has taken my workout to different heights. I’ve
learned that more is not necessarily better; efficiency is the real target. I’ve also become more aware of what I eat because MyZone tells you how many calories you burn in a workout session. Also, I don’t overtrain. I make small goals for myself and by using MyZone to calculate my exertion rate and calorie burn, I am getting better results. "
" MyZone has made my gym a better club. Everyone was
using this thing called MyZone. I really wanted to find out what it was all about so my PT showed me how to use the MyZone belt and what I needed to do to get into the red zone. I’d got into a bit of a rut with my training, but MyZone got me back on track. I’m averaging six workouts a week now -four times in the club with a couple of runs outside. I’ve only had my belt for four months and I’m completely addicted. "
Wherever you are in your fitness journey, let MyZone take it to the next level. Don't let your effort go unrewarded. Click the link below to visit our website and we’ll help you get sorted with your very own MyZone belt!
CLICK HERE TO REGISTER
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BOOK YOUR FITNESS ASSESMENT
Tired of constantly battling your weight? Does it feel like no matter how many times you try, you just can't stay motivated to shed the pounds? It's time to stop losing weight. No, really... It's time to STOP! Despite what many believe, the key to transforming YOUR body is NOT by losing weight...
It's through changing your body composition. Boditrax body composition analysis has helped thousands to stay motivated to transform their body and their lives.
20 core measurements analysed in less than 30 seconds: Body Fat Muscle Mass Muscle Distribution Fat Distribution Visceral Fat Bone Mass Body Water Metabolic Rate Body Weight 18
Research has found that the vast majority of people who want to transform their bodies fail for one of TWO REASONS... 1
They have no idea whether their diet and fitness plan is working
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No matter how strict they are with their diet and how often they train they just can't seem to lose weight
Does the next line sound familiar? "During the first two weeks of my diet I feel really motivated, like this time I'm actually going to follow through with it... ...But after a couple of weeks my motivation starts to dwindle and when I don't see visible results I slip straight back into old ways." If this applies to you boditrax could be the KEY to you finally being able to stay motivated to achieving the health and body that you have always wanted.
What YOU Need To Know:
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Your body is mainly composed of Muscle, Fat, Water and Bone
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When you exercise more or diet you gain lean muscle and lose body fat
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Your body weight may not change - you may even gain weight
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This is because lean muscle is 5X denser than fat...
This is why you need to think Body Composition NOT body weight. Would you be disappointed if you only managed to lose 2lb like this lady? I imagine the answer would have been Yes... But not if you knew the truth. The scales may not lie... But they definitely mislead. 19
3 Reasons Why You Are DOOMED To Failure By Focusing Solely On Weight Loss:
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Very low calorie diets may force your body into 'starvation' mode. Which means you end up storing body fat rather then burning it. So even if you lose weight, your fat ratio will increase
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Body weight alone is a poor reflection on overall health. In trying to lose weight many people often end up less healthy and less happy as a result
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Quick-fix, crash diets may produce fast results but the weight loss will be in the form of body water and muscle NOT fat
10 Ways Boditrax Will Help You Transform Your Body:
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Monitor exactly how well your diet and fitness regime is working
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Personalise your training with 'goal setter' mode
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Track your progress to achieving you personal goals
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Reduce your risk of diabetes, hypertension and certain cancers by checking body fat and visceral fat levels are within healthy ranges
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Stay motivated to achieving your heath and fitness goals
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See improvements across numerous aspects of health
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Identify the exact type of training regime your body needs to deliver the results you want to see
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Feel amazing for seeing the positive change in your boditrax results
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Fine tune your exercise program and diet by tracking muscle mass and metabolic rate
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Fully compatible with devices such a Fitbit and applications such as Apple Healthkit
Boditrax precision body composition technology is SUPERIOR to anything else on the market today! 20
How does boditrax work? Boditrax uses Tanita Bioelectrical Impedance Analysis
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THE Most Advanced body composition analysis technology on the market today
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A low, safe electrical signal is sent from metal electrodes through your hands and feet to provide readings for the legs, arms, trunk and abdominal area
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"The boditrax technology is THE Gold Standard in the field"
How accurate is boditrax?
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The Tanita Bioelectrical Impedance Analysis technology, used in boditrax, is the most clinically accurate compared 1to all other products
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Every boditrax body composition monitor uses patented equations that have been extensively researched and developed by body composition experts to deliver the most accurate and reliable body composition measurements
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Boditrax body composition monitors have been more extensively validated against alternative body composition techniques than ANY other brand of monitor
What people say about boditrax?
“I used to get so disheartened when I would weigh myself to find that I had hardly lost any weight even
after being really strict with my diet and spending hours in the gym. Now with boditrax, when I see my body fat reduce and muscle mass increase I feel great about myself. I no longer allow myself to feel dejected by a lack of weight loss and all the hours spent in the gym finally seem like they were worth it.”
“Before I started using boditrax I always struggled to stick to any diet and fitness regime. Boditrax was an absolute gamechanger. I love being able to track my progress and I get a huge deal of satisfaction when I achieve personal goals using the 'goal setter' function on my boditrax profile. There truly is no better feeling than seeing hard work and dedication pay off.” Click the link below to visit our website and we’ll get you booked in for your Boditrax scan today.
CLICK HERE TO REGISTER
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TRACK YOUR RESULTS WITH YOUR PERSONAL PROGRESS PACK
The Personal Progress Pack is yours to keep at home and it’s the place where you can chart the weekly changes to your body, your fitness level and various other tests that we measure. Your trainer will give you your pack at your first visit and we would like you to complete it within a day or so of starting so we have an opening benchmark. When you open the pack, you will see a battery of different tests for you to do. We would like you to complete them weekly and if possible, at more or less the same time each week. It helps us evaluate your progress and trigger any changes we need to make to your programme. When you open your pack on the left, at the top of the page we have a 3-minute step test that you can do at home.
Heart Rate Test Heart rate is key to our programmes and we put a lot of store by it. If you can get a monitor to chart it accurately that’s great but if not than learn to take your own at the carotid artery on the neck. As you get fitter you should expect that your heart rate will drop week by week when you do this step test. 22
After you have measured your cardio improvements, we would like you next to test your strength. To do this we ask you to do press-ups to test your upper body fitness. You can do either half or full press ups but remember always use the same type in one minute. Please don’t mix them or your improvements won’t be so noticeable. After the press ups do as many sit ups as you can in 1 minute. Again, as long as you use the same techniques each test, you will see clearly the progress you are making in the number of reps you can do.
Strength Test Next, we have some flexibility tests and we will show you how to do the exercises and how we measure the results:
Neck
Arms & Shoulders
Hip Flexor
Lower Back
Knees
Flexibility is important to how your body functions and how you feel. We encourage you to make stretching a vital and regular part of your workout particularly if you suffer with any sort of arthritis or muscular issues.
Flexibility Tests The Body measurement chart is possibly the most important area on the chart, and we would like you to really focus on this.
Body Measurement Chart Weighing yourself on scales is very important to many of our members and we understand this but changes in your shape are the most accurate guide to the effectiveness of your programme. 23
Muscle is denser than bodyfat and because of this, you may initially weigh heavier while getting slimmer and more toned. If you weigh yourself and don’t measure yourself, this can be a surprise and de motivating. Please measure yourself FIRST and you will be delighted with the results we get for you with in the first 6 weeks of your membership
Body Weight Chart If you are measuring in kilos, then put in the big box’s multiples of 5kg, i.e If you’re in stones and pounds, then…. Once you have done the weight chart you can see your BMI chart. Next is the area of the card where we determine the Cardio intensity of your workouts. Cardio is great for building heart strength, burning calories and making your lungs more efficient. Ideally you will have access to a pulse monitor. And we would strongly advise you to buy one sell you one or we can simply show you how to take your own pulse rate using the neck or the wrist. If you haven’t got a monitor don’t worry. Here’s how we establish your training zone. To get the most from your workout we need to ensure that your heart rate beats at a certain level throughout your workout. This level is based on your age and exercise history. This we call your training zone and it’s based on the American College of Sports Medicine guidelines, the world’s most eminent exercise organisation. Firstly, we need you to recognise where you are on the “programme stage”. Most of you will be starting out so you will be in the Initial stage area week 1 so your required range will be 55-70 %of your heart rate maximum for the first 4 weeks of your plan and then 60 – 80 % for the 5th & 6th week. For those fitter athletes, we suggest that you start at the Improvement stage with a 60 – 80 % range or for well-conditioned individuals use the 75-90% range.
Heart Rate Chart Now we have your recommended training range we need to get your personalised heart rate numbers. If you now look at the graph below you need to trace your finger along the horizontal axis until you find the nearest point to your current age. 24
For example, if I am 40-year-old. From here trace your finger vertically until it meets the lowest number of your required range. I’m using the 55% point as I’m new to exercise. My low number for a 40-year-old will therefore be 99. Make a mental note of that number. Now we need to get the higher-level number so continue to track your finger vertically until it reaches the 70 % line and note that number. My training zone is therefore 99- 126 beat s per minute for the first 4 weeks and then for the next 2 weeks I will be training between 108 –and 144 beats per minute at the high end. In another area of this site we will show you how this information is used on your session by session programme cards to make every workout super effective for you.
CLICK HERE TO REGISTER
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YOUR 6-WEEK DIET & NUTRITION PROGRAMME
A revolutionary new health & fitness programme "for mind, for body... for life". This is a unique online programme for mind and body. Based on healthy eating, daily workouts and a whole 6 weeks’ support and education from the DROPiT21 Team. If you are truly ready to make a positive lifestyle change then DROPiT21 is the programme for you.
DROPiT21 is a structured weight loss plan geared towards people with busy home and work lives, but who want to make a positive change to live healthily. NO calorie counting, NO pills, NO shakes or meal replacements. It’s not a quick fix faddy diet that is impossible to stick to. DROPiT21 is simply about getting back to basics in the approach to food and cooking, avoiding sugar and chemical-laiden processed, refined and packaged foods. It’s about eating real foods, as close to their natural form as possible...
Protein ALL meat / fish, nuts & other unrefined protein sources
Vegetables
Virtually ALL vegetables
Fruit
Limited fruit
Carbohydrate
Good quality (unrefined and natural sources)
Drink
Water, fruit, herbal & green teas
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DROPiT21 is a completely online programme focusing on education and motivation based around clean eating, fitness and most importantly wellbeing. It is designed to be fully inclusive for both male and female of all shapes and sizes, of any age. So it’s suitable for everyone!
What people say about DPOPiT21?
“Wow what a difference three weeks makes! I've
just completed the 21 days, I've lost 11lb, my skin is so clear. I've loved the 10 minutes of exercise every morning with Sandra in my front room encouraging me all the way (well on my iPad). This is the best thing I have done for myself in years and I am chuffed to bits. I highly recommend DROPiT21 if you want to feel better about yourself, more confident, lose weight and totally energised!! ” - Darian
“This experience completely transformed my
attitude to food. I used to binge on sugar and overeating was a bad habit I'd picked up over the years. The food we ate on the programme didn't feel like a diet, the food is plentiful, home cooked and really nutritious. Regular contact with Sandra, Leanne and the rest of the group was a great support. Give it a go, you won't be sorry!” - Katie
“It’s been a revelation and has changed my
attitude to food, I was a snacker with some terrible habits, always thinking about food. I lost over 9lbs and feel slimmer and better and in control of my cravings. I’ve started exercising regularly again really enjoyed 10 minute bursts of exercise each day. It’s been really good to be doing a diet that helps me to learn about myself and how to eat healthily again. I highly recommend this programme.” - Michelle Click the link below and get started on your own diet and exercise programme.
CLICK HERE TO REGISTER
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ARE WE THE BEST CLUB YOU’VE EVER JOINED?
Submit a review about us on Facebook & Google.
You will receive a special treat from us! Click the link below to visit our website and submit your reviews.
CLICK HERE TO REGISTER
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MEMBER BENEFITS PROGRAMME
Run a local business or trade? If you're a member of YourClub and you run a local business or trade, we want to hear from you. Advertise your company THROUGH US and watch your business profile take off!
What’s Included?
Interested in our MEMBER BENEFITS scheme?
• Advertise to ALL of your fellow Eastwell Manor members
It’s the BEST networking opportunity you’ll enjoy all year!
• Get featured on a Special Online Portal accessed through the club website • Promoted through emails, social media posts, newsletters and more • Special Price Packages with extra benefits to your club membership
Visit the link below to get started.
CLICK HERE TO REGISTER
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