Champneys Tring Member Magazine (Oct-Dec 2021)

MEMBER MAGAZINE October - December 2021

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

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CONTENTS MESSAGE FROM THE MANAGER

Page 4

WHAT’S ON GUIDE

Page 5

FITNESS CLUB SPONSORSHIP SCHEME

Page 6-9

GAIT SCAN

Page 10

PT FORTNIGHT

Page 11-12

MEET YOUR PERSONAL TRAINERS

Page 13-14

TRY IT! FORTNIGHT

Page 15-16

KNOW YOUR NUMBERS

Page 17-18

WORKOUT CHALLENGE

Page 19-20

YOU CAN DO IT

Page 21-22

MEMBER EVENTS

Page 23-24

MYZONE

Page 25-26

YOUR MEMBER APP

Page 27

FITNESS SERVICES

Page 28-31

USEFUL INFORMATION

Page 32-35

CHAMPNEYS SPECIAL FREE REPORT: STRENGTH TRAINING FOR SENIORS

Page 36-41

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ITS TIME FOR CHANGE & TIME FOR YOU FIND YOUR FEEL GOOD AT YOUR CHAMPNEYS HEALTH CLUB OVER THE COMING MONTHS With summer come and gone and the cold winter and dark nights on the horizon, your Wellbeing & Fitness Team are ready to help you escape the winter blues. We have whole host of programmes, services and activities to help keep you active and motivated this Autumn/Winter.

After months of uncertainty, it’s time to take back control and make every move count. Whether you are working out in the gym, hitting the trail and running through nature, or diving into the deep end, let us help you get back to making experiences to remember.

Choose from personal training, classes, myzone challenges or any one of our 4-6-week wellbeing programmes….

Whatever your goal is it is our aim to help you find something you enjoy and get you doing a bit more exercise more often.

Book a learn to clinic and learn how to incorporate TRX, foam rolling and vibrogym into your workouts. We are determined to do 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 also to visit us at: www.fitness-services.tring.co.uk Read on and see what you can expect to experience in the next 12 weeks at your Club. Enjoy!

Work hard but play hard!

Kind Regards,

Tom Johnson Wellbeing and Fitness Manager

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WHAT’S ON GUIDE WHAT’S ON GUIDE October - December 2021 July - September 2021 January - March 2021

WHAT’S ON GUIDE October-December 2021

Lost the love of the exercise regime you're following? Like to sample something SpecialLet's package this fortnight only.

Having personal can Special package offer, this fortnight only.

Having a personal trainer can different? help offer, you get back your buzz!

TRY IT afortnight istrainer coming!

It'ssave your you a lot of atime, frustration and painnew in your journey toand achieve your health and save you lot and pain in your journey toto achieve chance to book onof totime, somefrustration fantastic programmes services recharge your health and goals. fitness goals. fitness your routine.

Monday11th 19thOctober July Monday -Sunday24th 1st August Sunday October

It’saGOvember!

November is you cold,ait’s dark and at 5 o’clockand andpain it’s hard Having personal trainer can save of time, your It's GOvember!

November is cold, it’slotdark andfrustration at 5 o’clock and it’sinhard toget get to motivated and after well-being andadvantage fitness.

Letofus help to journey achieve your health andyour fitness goals. Take the next two to motivated andlook look after your well-being and fitness.

Let usyou help keep you to keep motivated... weeks to book PT andmotivated... receive our bonus gifts.

Monday25th 2nd August Monday October -Sunday7th 15th August Sunday November

Workout Know Your Challenge Numbers

you getting everything youneed need from from your food? upup for your FREE Complete oureverything North v South Fitness Challenge over 4Sign weeks and get an Are Are you getting you your food?

Sign for your Body 15-minute micronutrient M.O.T. Plus off anyM.O.T. prescribed, personalised Analysis checks and FREE 15-minute Plus receive 20% entry intoreceive a micronutrient Prize20% Draw.

NHP nutritional supplement programme. off any prescribed,(See personalised NHP supplement programme.

Fitness Team for more detailsnutritional - Terms & Conditions Apply)

Monday8th 16th August Monday November -Sunday21st 29thNovember August Sunday

Know Your Workout Numbers Challenge

Start the workout challenge between 22nd November and 5th December and The risks ofour being overweight or obese ourofhealth are not especially in this Join together and celebrate the exercise!

Complete our entry Fitness complete Fitness Challenge overpower 4toweeks and receive annew, automatic into Challenges and anto automatic entry into a prize drawtotomake win a climate. Sign over up for4 aweeks body and get advice on how a prizecomposition draw winanalysis a Champneys Prize Champneys thethe necessary changes for health.

PLUS winner will alsoPrize win a special gift.

PLUS the winner will also win a special gift.

(See Fitness Team for more details Terms & Conditions Apply) (See Fitness Team for more details - Terms & Conditions Apply)

Monday 22nd November -Sunday 12th Sunday 5th September December

You Can You CanDo DoItIt

Start believing and you WILL achieve! If you’ve ever felt unsure about what to do Join an activity in our You Can Doachieve!

It fortnight today and discover how we can help Start and you WILL If you’ve ever felt then unsure about in the believing gym or have lacked confidence to try something new, these offerswhat may weight andlacked be in the best possible shape of your life!new, then to do inyou thelose gym or have confidence try something appeal to you. We’ve got youtocovered...

Monday 13th Monday 6th September December -Sunday 26th Sunday 19thSeptember December

Try It! P.TFortnight Fortnight

Try It PT Fortnight Fortnight

these offers may appeal to you. We’ve got you covered...

To enquire please see the following relevant pages To enquire please see the following relevant pages

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Monday 30th August

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

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

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 October to receive your complimentary Gait Scan *Limited availability. Service available subject to specific days and time.

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PT FORTNIGHT Monday 11th October - Sunday 24th October

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YOUnique PT AT CHAMPNEYS Get 5 Personal Training sessions for £200 INCLUDING: FREE Body Composition Analyssis, Pre & Post 5 Block + FREE Gait & Foot Scan 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. PLUS COMPLIMENTARY FOOT & GAIT SCAN ANALYSIS A comprehensive gait assessment allows your Personal Trainer 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 will include a physical exam of your lower limbs followed by a GaitScan Computerized Analysis. A report will be generated by the GaitScan software that your trainer will review.

So why not sign up for our Personal Training Fortnight promotion and receive a tailored plan with one of our YOUnique Personal Trainers.

Don’t miss out on your chance to get expert fitness supervision!

Subject to availability. Limited offer.

CLICK HERE TO REGISTER 12

MEET YOUR PERSONAL TRAINERS 13

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

Hannah I have worked professionally for 7 years as an international dancer on many platforms such as theatre, tv and cooperate events.

Two years ago, I qualified as a multi style yoga instructor and have been offering classes both virtually and in fitness environments since. Over lockdown, I have been undergoing my level 2 and 3 PT qualification as I aspire to further develop my wellbeing and fitness career and enjoy helping people to improve their physical fitness.

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

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TRY IT! FORTNIGHT Monday 25th October - Sunday 7th November

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GOvember...

November is cold, it’s dark and at 5 o’clock and it’s hard to get motivated and look after your well-being a nd fitness. Let us help you to keep motivated...

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

• Vibrogym Sessions • Learn to Clinics • New Ski fitness programme • Spa Treatments (up to 50% off selected treatments) • Body Composition Test (Buy one get one another free to review your success) • Train with a friend and receive a discount for two • Food Sensitivity Testing PLUS why not try our Weight Management Online Programme DropIt 21

Activities and programmes will: • Keep you motivated • Help you to learn new skills • Help to get rid of excess body fat • Help boost your metabolism • Help make you feel more energized

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LEARN MORE LEARN MORE LEARN MORE LEARN MORE LEARN MORE

LEARN MORE

KNOW YOUR NUMBERS Monday 8th November - Sunday 21st November

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ARE YOU GETTING EVERYTHING YOU NEED FROM YOUR FOOD? It’s thought that over ¾ of the UK adult population are achieving less than optimal vitamin & mineral levels through their diet. This could be affecting your health & well-being in many ways ranging from energy levels, mood, joint health, immune system and long term disease risk.

Book during the 8th-21st November for your free 15 minute micronutrient MOT via zoom with our Nutritionist PLUS receive 20% off any prescribed, personalised NHP nutritional supplement programme

CLICK HERE TO BOOK

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WORKOUT CHALLENGE Monday 22nd November - Sunday 5th December

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MYZONE CHALLENGE

Make It Count!

Win a Champneys Hamper for Christmas!

Are you up for a challenge?

Our next challenge is called ‘Make It Count.’ You must hit 1300 MEPs achieving the World Health Organization guidelines for physical activity to qualify for entry into the prize draw.

TO ENTER, SIMPLY CLICK HERE. 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.

Join the Myzone Challenge and let’s celebrate every move and keep motivating each other to stay active.

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

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BE THE BEST VERSION OF YOU IN 2022 Start believing and you WILL achieve! Visit the link 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

•N ew Transformation Programme Sign up in December for a free place! Coming soon • Weight Loss Programmes • Spa Treatments

LEARN MORE LEARN MORE

PLUS why not try our Weight Management Online Programme DropIt 21

Start believing and you WILL achieve!

Visit the link below to get started

CLICK HERE FOR MORE INFORMATION ON THE TRANSFORMATION PROGRAMME

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LEARN MORE

MEMBER EVENTS 23

EVENTS

DOG FRIENDLY WEEKEND WALKS

TAROT READINGS

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?

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.

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

LEARN MORE

VIBRATION TRAINING

SWIM LESSONS

Vibration training causes small muscle contractions as a standing platform rapidly oscillates up and down only a few millimetres. The speed of the vibrations of the platform determines how fast the contractions corrections of your muscles change from side to side.

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.

LEARN MORE

LEARN MORE

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MYZONE 25

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.

OCTOBER LIMITED SPECIAL OFFER Purchase a Myzone belt in October for

JUST £50 AND SAVE £30!

CLICK HERE TO RESERVE

(Champneys Price £80.00, Amazon RRP £129.99)

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Your Members App Download your Champneys Members app to book your favourite class.

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INTRODUCING INTRODUCING

FITNESS FITNESSSERVICES SERVICES 28

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WELCOME TO YOUR FITNESS SERVICES WEBSITE! Have you ever wanted all your fitness needs all in one place, available to access from ANYWHERE?

Well now you can. As a valued member, you deserve to be treated to the very best programmes and advice your membership entitles you to.

So that’s why we’ve set up a website for all your health & fitness needs.

Here you can book from our range of programmes at the club, whether it’s: • Personal Training • Exercise Clinics • Small Group Training • Re-Programme Sessions • Specialist 4-6 Week Programme • Member & Guest Events • And much more

Visit the link below to take a look around and feel free to ask us any questions you may have.

CLICK HERE TO VISIT YOUR FITNESS SERVICES

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LEARN TO CLINICS

LEARN TO... FOAM ROLL Foam rolling involves applying your own body weight to a foam cylinder, using small repetitive undulating movements to exert pressure on the muscle.

LEARN TO... VIBRATION TRAINING With whole-body vibration, you stand, sit or lie on a machine with a vibrating platform. As the machine vibrates, it transmits energy to your body, forcing your muscles to contract and relax dozens of times each second.

FIND OUT MORE

LEARN TO... TRX TRX is a form of suspension training that uses body weight exercises to develop strength, balance, flexibility and core stability simultaneously.

FIND OUT MORE

LEARN TO... STRENGTHEN THE CORE 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

FIND OUT MORE

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FITNESS PROGRAMMES LIMITED LIMITEDAVAILIBILITY AVAILIBILITY

WEIGHTS 4 WOMEN During the next 6 weeks we will aim to completely change your exercise routine, and give you the confidence to include weight training in your own exercise routine once the course is complete.

WEIGHT LOSS PROGRAMME

THE COME BACK PROGRAMME

The Champneys Specialist will advise you on the best methods to do this based on your body and your Body Composition test results.

Did the latest lockdown make you lose your way? Allow one of our expert trainers to help you through this 6 week body revamp programme.

FIND OUT MORE

FIND OUT MORE

GET FIT IN 6 WEEKS - START UP PLAN

HIPS DON'T LIE PROGRAMME

Foam rolling involves applying your own body weight to a foam cylinder, using small repetitive undulating movements to exert pressure on the muscle.

FIND OUT MORE

LIMITED AVAILIBILITY

Hips don't lie is a practical, easy-to-follow program you can use today to release your hip flexors for more strength, improve health and all day energy.

FIND OUT MORE

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FIND OUT MORE

SKI FIT PROGRAMME Make the most of your trip and ensure you are ski fit! Solid physical preparation can make the difference between you having an incredible skiing experience or an incredibly painful experience!

FIND OUT MORE

USEFUL INFORMATION 32

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.

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CLASS INFORMATION BEFORE YOU LEAVE HOME • Don’t forget your kit • Towels are included so no need to bring one • Check you have your membership card to scan in on arrival • Book your class to ensure availability via the Champneys app. Members can book up to 6 days in advance

WHEN YOU ARRIVE • Come to the Wellbeing & Fitness Reception to say ‘hi’ and scan in • Let us know if you are new so we can guide you especially on class and gym advice • Take a 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

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AFTER CLASS • Ask the Instructor or team at the Wellbeing & Fitness Desk if you have any questions or would like any class recommendations.

• Skip out the door. It’s compulsory!

ADDITIONAL ACTIVITIES Make use of the fantastic grounds that your club has to offer and play a game of tennis/ pickleball or go for a walk. We also offer swimming lessons whether you are looking to learn to swim, learn a new stroke or improve a current one.

CLICK HERE FOR THE LATEST ACTIVITY SCHEDULE

TERMS & CONDITIONS Please click here to find your Clubs terms and conditions.

CLICK HERE FOR MORE INFORMATION

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CHA MPNEY S SPEC IAL FR EE REPO RT

Strength Training for Seniors

Ageing is automatic, decaying is optional

Are you feeling the years?

Are you often resigned to the sofa and slippers, convinced you’ve gone past the point where regular exercise and physical activity make any difference?

THINK AGAIN!

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Why should over-40s consider resistance training?

Our experts give you 12 good reasons:

Guess what? We’re a sedentary society. It’s clear an inactive lifestyle will lead to an increase in individuals body weight. According to stats, up to 80% of men and women in their 50s and older have too little muscle and too much fat. This is the slippery slope that can lead to obesity, osteoporosis, diabetes, high blood pressure, high blood cholesterol, heart disease, stroke, arthritis, low back pain and numerous types of cancer.

Resistance is NOT futile Fortunately muscle loss is reversible. Studies reveal that, for all ages, resistance exercise significantly increase muscle mass and the rate of muscle loss nearly doubles after the fifth decade. So if you’re over 50, regular resistance exercise is vital.

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01

Rebuilding muscle

Dozens of studies prove that even a relatively brief programme of resistance exercise (20 to 40 minutes per session, two or three days a week) can rebuild muscle tissue in people between 50 and 90. Most of these programmes have led to a gain of three to four pounds of muscle after just a few months of strength training.

02

Recharging metabolism

Resistance training has a dual impact on metabolic rate, increasing energy use during exercise and the following 3-day muscle recovery and rebuilding period.

03

Reducing fat

Most people get fat as they age, even if their eating patterns stay the same. Fortunately the same strength-training studies that showed a 3 to 4lb increase in muscle also demonstrated a 3 to 4lb decrease in fat weight.

04

Reducing resting blood pressure Hypertension is a major risk factor for cardiovascular disease. With so many adults suffering high blood pressure, it’s encouraging that numerous studies have shown big reductions in resting blood pressure readings after two more months of standard or circuit style strength training.

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05

Improving blood lipid profiles

Many adults have undesirable blood lipid levels, increasing the risks of heart disease. But regular strength training can result in favourable increases of 8 to 21% in HDL (good) cholesterol, favourable decreases of 13 to 23% in LDL (bad) cholesterol and favourable reductions of 11 to 18% in triglycerides.

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Enhancing postcoronary

For older adults who have had problems with cardiovascular health, resistance exercise has proven to be a productive means to attain and maintain desirable body weight; increasing muscle mass and strength, improving physical performance, speeding recovery from the cardiovascular event.

Resisting diabetes

People with desirable body weights and moderate to high levels of muscular fitness has a very low risk of developing type 2 diabetes. Studies have shown significant improvements in insulin sensitivity and glycemic control after several weeks’ strength training.

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Increasing bone density Although muscle loss is closely associated with bone loss, strength training increases both muscle and bone mass – a good thing. Substantial increases in bone mineral density have been seen after several months of regular resistance exercise.

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09

Decreasing physical discomfort

While a large percentage of people with lower-back pain can reduce discomfort by strengthening their lower-back muscles, resistance exercise has also proven helpful for people with arthritis and fibromyalgia.

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Enhancing mental health

There have been several studies on the psychological changes associated with regular resistance exercise, with serious improvements among adults and older adults in depression, physical self-concept, fatigue, revitalization, tranquility, tension, positive engagement and overall mood disturbance.

Revitalizing muscle cells

Circuit-style strength training characterised by short rests between successive exercises can increase mitochondrial content and capacity.

With results so positive, researchers have concluded that resistance exercise can reverse specific ageing factors in muscle tissue.

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Reversing physical frailty Even people well past the age of 50 can benefit from sensible strength training. Reasonable resistance exercise can enable elderly adults to allowing them to walk or even cycle much more.

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