Champneys Tring - Member Magazine (Spring 2022) by Momentum Business Development

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:

FIND OUT MORE

Call: 01462 810745 Email: teresa.thompson@champneys.com

FEEDBACK

WEBSITE

For Membership feedback regarding facilities or services:

For more information check out our Website.

Call: 01442 291213 Email: tom.johnson@champneys.com

FIND OUT MORE

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 FOR OUR TERMS AND CONDITIONS

CONTENTS MESSAGE FROM THE MANAGER

Page 4

WHAT’S ON GUIDE

Page 5

FEEDBACK HUB

Page 6

FITNESS CLUB SPONSORSHIP SCHEME

Page 7-10

FOOT & GAIT SCAN

Page 11

TRY IT! FORTNIGHT

Page 12-13

KNOW YOUR NUMBERS

Page 14-15

PT FORTNIGHT

Page 16-17

MEET YOUR PERSONAL TRAINERS

Page 18-19

WORKOUT CHALLENGE

Page 20-21

YOU CAN DO IT

Page 22-23

MEMBER EVENTS

Page 24-25

MYZONE

Page 26-27

FITNESS SERVICES

Page 29-32

USEFUL INFORMATION

Page 33-36

CHAMPNEYS SPECIAL FREE REPORT: GO WITH YOUR GUT

Page 37-42

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,

Tom Johnson Wellbeing and Fitness Manager

WHAT’S ON GUIDE WHAT’S ON GUIDE April - June 2022 July - September 2021 January - March 2021

WHAT’S ON GUIDE April - June 2022

Try TryIt!It Fortnight Fortnight

Lost the got loveeggs-celent of the exercise you're Like to issample something We’ve dealsregime – just for you! following? TRY IT fortnight coming! It’s your different? Let's on helptoyou getfantastic back your buzz! TRY IT fortnight is coming! It's your to chance to book some new programmes and services to recharge chance to book on to some fantastic newexercising. programmes and services to recharge keep you your routine.

Know Your PT Fortnight Body

In light of IBS Awareness thisa April, arefrustration offering digestive Having a personal trainer canMonth save you lot ofwe time, and painhealth in your consultations and tests will begoals. put in place to improve andnext maintain journey to achieve yourwhere health plans and fitness Take advantage of the two digestive health. Plus DNAour Health & Fitness weeks to look bookout PTfor andour receive bonus gifts. Test Offer!

Monday 2nd August Monday 25th April --

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 29th August Sunday 22nd May

Workout P.T Fortnight Challenge

Monday 19th Monday 11th July April --

Sunday 1st August Sunday 24th April

Sunday 15th August Sunday 8th 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 30th August Monday 23rd May -Sunday 12th5th September Sunday June

You Can You CanDo DoItIt

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

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

05 03 03

• 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

FREE COMMISSION PIECE SKETCHES

ART & DESIGN Young British Sculptor Charles Elliott was born in 1993 in rural Buckinghamshire, devoted to his craft and interest in wildlife from a young age, he has already earned himself national and international recognition within the sculpture world. Show casing his wildlife sculptures at various prestigious events worldwide. Each of his pieces show the real life, movement, energy and grace of his subjects. Charles’s hands-on approach using various traditional and modern techniques to achieve his personal impression. Using the ancient lost-wax method, Charles sculpts each piece firstly in clay, then casts in bronze to create limited edition Bronze Sculptures. The whole journey and process requires both skill and time, and each commission can take months to achieve.

FIND US ON FACEBOOK, TWITTER AND LINKED IN

FREE INSTALLATION & ILLUMINATION KIT TO ALL CHAMPNEYS MEMBERS (WITHIN 50 MILE RADIUS)

CRAFT & SCULPTURES Elliott of London was established in 2016 by sculptor Charles Elliott in his rural workshop. Since then he has created Elliott’s & it has gone from strength to strength, pushing the boundaries of sculpture. Using some of the oldest blacksmithing methods & a power hammer that dates back to 1920’s Elliott’s are able to create sculpture for everyone. From life size Animal Garden Sculptures to Contemporary & Abstract Interior & Exterior Sculptures, the list is endless. Elliott’s pride themselves on attention to detail & the time that goes into all of our products is spent wisely.

WWW.ELLIOTTOFLONDON.CO.UK

YO U R C LU B SPO N SO RS

MEMBER BENEFITS AT CHAMPNEYS Enjoy EXCLUSIVE Membership Benefits courtesy of your Club Business Sponsors

5% CASHBACK ON ALL SPENDING

HARDWARE STORE

G Grace & Son, est.1750, is a traditional family run business located in the heart of Tring. The store offerings include an extensive kitchenware range, fireside, haberdashery, DIY & hardware, gardening, premium paints (including Frenchic), an Eco-Refill station and a From the Anvil hand forged British manufactured ironmongery showroom. The business also offers tool hire, Calor Gas and a Classic Car Garage specialising in Jaguars.

GRACE-SON.CO.UK

NO OBLIGATION FINANCIAL HEALTH CHECK FINANCIAL PLANNER Stringer Mann Chartered Financial Planners is a Senior Partner Practice of St. James’s Place Wealth Management, located in Berkhamsted, Hertfordshire. We provide a comprehensive wealth management service, offering specialist face-to-face advice tailored to you, your circumstances and your requirements. Stringer Mann is a Chartered Financial Planner and has been awarded the designation by the Chartered Insurance Institute (CII). This means we have satisfied rigorous criteria relating to professional qualifications and ethical good practice. It means you can be confident that you are dealing with one of the UK’s leading firms that is wholly committed to providing you with the best possible advice, service and support. The firm was founded in 1993 and, since then, the practice has established itself as a provider of reputable and reliable financial advice, amassing a wealth of knowledge in both the private and corporate financial services sectors, allowing partners Robert Stringer and Richard Mann and the team to provide a wide range of specialist advice and guidance to our valued clients.

STRINGERMANN.COM The Partner Practice is an Appointed Representative of and represents only St. James’s Place Wealth Management plc (which is authorised and regulated by the Financial Conduct Authority) for the purpose of advising solely on the group’s wealth management products and services, more details of which are set out on the group’s website www.sjp.co.uk/products. The ‘St. James’s Place Partnership’ and the titles ‘Partner’ and ‘Partner Practice’ are marketing terms used to describe St. James’s Place representatives.

YO U R C LU B SPO N SO RS

MEMBER BENEFITS AT CHAMPNEYS Enjoy EXCLUSIVE Membership Benefits courtesy of your Club Business Sponsors

10% OFF YOUR FIRST SERVICE

TREE SURGERY Tree Monkey Tree Care is an independent, family run business specialising in affordable, professional tree surgery services. Established in 2004, we are happy to have many years of giving excellent advice to both our longstanding customers and new customers alike. Whether you are in need of simple pruning, hedge trimming, stump grinding or something more complex like dangerous tree removal or a large commercial contract, we are able to guide you through the process of a planning application should you need it. John and his team have more than 30 years’ combined experience and take a huge amount of pride in the excellent reputation they have developed throughout Hertfordshire, Bedfordshire and Buckinghamshire.

TREE-MONKEY.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

TRY IT! FORTNIGHT Monday 11th April - Sunday 24th April

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

LEARN MORE LEARN MORE LEARN MORE LEARN MORE LEARN MORE LEARN MORE

LEARN MORE

KNOW YOUR BODY Monday 25th April - Sunday 8th May

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

PT FORTNIGHT Monday 9th May - Sunday 22nd May

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. 17

MEET YOUR PERSONAL TRAINERS 18

Issa Experience group fitness instructor and personal trainer with drive, knowledge and enthusiasm to apply the correct fitness techniques to help clients to achieve their goals. Specialist in the areas of person fitness and nutrition, able to analyse the fitness and healthy levels of different clients and help them to create and stick to specific training programs.

James James is a senior fitness instructor and personal trainer. He is here to ensure you meet your health and fitness goals. James provides body composition assessments, fitness testing and programming, 1-1 and small group personal training sessions, swimming lessions and boot camps. His latest achievement has been helping a client who couldn’t walk up a flight of stairs, overcome patella tendonitis, a frozen shoulder, chronic lower back pain, to complete the Three Peaks Challenge pain free! Speciality: • Body Transformations • Triathlon Coaching • Suspension, Medicine Ball and Kettlebell Training • Sport Specific Training • Aqua Training

Tom Tom specialises in the following areas: • Weight management training and programming • Functional fitness conditioning (sports and general fitness) • Postural and corrective exercise specialism • Behavioural change for exercise and lifestyle

Ellen Ellen has competed in Strongman competitions, as well as Champions League Rugby Union. Her joy and passion for fitness has inspired her to become a personal trainer, helping to improve confidence and self-image. Specialising in strength training in body transformation, It’s never too late to start improving. • Strength and Conditioning • Body transformation • Exercise Referral • Sports Conditioning

Richie Richie is an accomplished runner, adventure racer and an experienced endurance coach. However he didn’t start his fitness journey until into his early thirties, back then he was working in the construction industry. But nowadays wants to follow his passion for Health, Fitness and Wellbeing and wants to help the members/ guests of Champneys achieve there fitness goals and objectives. • One to one or small group training • Outdoor training including bootcamp style PT • Sports specific training including running fitness

WORKOUT CHALLENGE Monday 23rd May - Sunday 5th June

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!

YOU CAN DO IT Monday 6th June - Sunday 19th June

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

LEARN MORE

MEMBER EVENTS 24

DOG FRIENDLY WEEKEND WALKS

TAROT READINGS

MENOPAUSE DOCTOR

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.

Have you ever considered having a tarot reading, more and more people are turning to tarot in these uncertain times?

Dr Fionnuala Barton is offering Champneys members direct access to expert, collaborative and holistic hormone health assessments. Join her for a talk in April.

Explore the local grounds with fellow members & friends. To book, please sign up via the Champneys Members App.

Many turn to tarot when they are faced with a challenge may be in a relationship or to do with work or money. Not all though - some are simply curious to see what potential lies before them.

LEARN MORE

EVENTS LEARN MORE

SWIM LESSONS

JUMPGA

ASTROLOGY & NUMEROLOGY

Whether you’re a seasoned swimmer looking to perfect your technique, or a total beginner in the water, James, our expert coach, can help you achieve your goals.

Burn Calories, Add Lean Muscle, Increase Metabolism and Slow Ageing - Every tuesday 7pm.

What’s your star sign? You probably know the answer to this question and might even read your stars from time to time. Did you know that Your Astrological Chart reveals much about your personality, strengths and talents?

LEARN MORE LEARN MORE

To celebrate NATIONAL LEARN TO SWIM DAY 21st May 2022 RIDE WITH US

we are offering 10% off swimming lessons at your club in May. Look out for our swim retreats...

In April we are extending our bike offering to premium road and electric bikes for self guided tours or cycle led tours around the local countryside with maps available to hand.

https://www.champneys.com/retreats/fitness-retreats-and-boot-camps/

Receive 20% off as a member. BOOK NOW

We are also offering cycle retreats LEARN MORE

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)

INTRODUCING INTRODUCING

FITNESS FITNESSSERVICES SERVICES 29

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

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 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.

FIND OUT MORE

LEARN TO USE... KETTLEBELLS 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

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

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

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.

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 locker 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

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

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

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.

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

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.

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

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.

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/