Monday 20th June 2022
We’ve seen some busy and exciting weeks at the club recently, with half term fun and games and The Queen’s Platinum Jubilee celebrations. I hope you enjoyed it as much as we did!
With the summer holidays around the corner, why not try our 28-day Feel-Good Summer Challenge to get you looking and feeling great? Find out more below.
As a polite reminder, the five minutes before and after you’ve booked a time slot are for studio classes only and do not count for the gym, pool, spa or cafe so please note that you will be charged an extra half hour if you are late, as per our T&Cs.
We are thinking of planning a day trip to Millets farm in the summer holidays so please let us know if this is something that would be of interest to you so we can organise the trip.
Open Air Cinema
On Friday 27th May we had our first open-air cinema event of the year! Mamma Mia went down brilliantly, as Abba are currently celebrating their 50-year anniversary.
As the months go on, we will be hosting more events designed around family fun here at Mapledurham! We will be looking at another open-air cinema later in the year as the nights draw in. Let us know some suggestions for our next showing!
28 Day Feel-Good Summer Challenge
We have now started our Summer 28-Day Challenge! It's set to be a really fun way of working together to hit our health and fitness goals, featuring nutrition advice, fitness challenges, themed classes and weekly coffee check ins. And it’s not just for members! The club staff will also be getting involved. Get set up for a newly confident you this summer! Ask us about how you can get involved.
Challenge 1 - Nutrition
Choose to give up or remove all the following foods from your diet, or pick four from the list below:
- Fizzy Drinks
Challenge 2 - Activity
Complete a minimum of two activities in the following list weekly, or add to your current activity:
- One class per week
- 30-minute strength workout
- 5k run/walk
- 7k run/walk
- HIIT workout
- 250m swim
Going into summer we have some exciting additions to our Junior Timetable. We have recently added kids’ multi sports on Mondays at 5pm with our wellness coach Eddie. In July we’re excited to start our Drama Club with help from our very own Amy from reception.
Finally, keep your eyes peeled for our summer holiday timetable which will contain lots of fun clubs and events, including a Family Sports Day!
We are excited to announce we have a new business joining our treatment room! Nicky from Elegantly Enhanced will be joining the team offering a wide selection of treatments from dermal filler, vitamin shots and dermaplaning, to name just a few. Get in contact with reception for more information on prices and booking. Nicky will be offering 10% of treatments from 30th June all the way through to the end of July.
Dakota Benn has joined our Personal Trainer team! A big welcome to Dakota, who you may know from her Body Combat and Circuits classes. Dakota is offering 30-minute complimentary PT sessions, so be sure to get in touch to book your taster session if personal training is something you are interested in.
Mental Health Awareness Week
This was a lovely opportunity for us to offer 1-1 wellness check ins, a coffee and chat morning, extra holistic classes and a big favourite – a manifestation candle topping workshop with Monday's Moon. Our coffee morning was so popular we’ll now be running this on a regular basis.
Dates for your Diary
- Wednesday 29th June - 10-12pm coffee and cake morning. Join staff and other members for an informal catch up!
- Fruity Friday is BACK. Every Friday grab a piece of complimentary fruit pre or post workout.
Hope you all had a wonderful half term recently - it was so lovely to see so many of you! We had great fun decorating some Jubilee bunting.
Tips to become a better runner
Whether it’s a quick sprint on the treadmill or a leisurely long-distance trail run, running is one of the most popular forms of cardio - and it’s easy to see why.
Why we love to run
Requiring no equipment or special skills, running is one of the easiest and most convenient forms of exercise accessible to a wide variety of people, demonstrated by training plans such as the NHS’ Couch to 5k.
It’s no wonder there are so many advocates for running – it’s a fantastic way to burn calories, improve your cardiovascular health, lower your blood pressure and reduce your body mass percentage.
However, as a high impact exercise overtraining can lead to injury and burnout, which is why a balanced approach can be the answer to faster, more efficient and pain-free running.
For best results, mix it up
If you want to see the best results from your running, build a fitness regime that encompasses other forms of exercise to complement your progress on the pavements.
So many different muscle groups are at work when you run that it’s important to strengthen them to make you more efficient when you do take to the treadmill.
Muscles to target
Continue to strengthen the muscles in your legs even when you’re not running by focusing on bodyweight exercises such as squats, lunges, calf raises and knee curls.
Strength training can be a great way to complement your running, as the focus on squats, deadlifts and other powerful moves will activate your glutes and make you a more effective runner over time. Bodyweight exercises such as clam shells, glute bridges and donkey kicks will also help to achieve this.
A strong core will elevate your running progress, as it allows the pelvis, hips and lower back to work together more smoothly and expend less energy. All forms of plank exercises can help with this, as well as ab crunches, ab bicycles and press ups. Incorporating Pilates into your fitness regimen can be a great way to strengthen your core with a low impact workout.
Shoulders & Arms
Strong shoulder muscles can reduce your risk of injury and make you a more efficient runner. Free weights such as dumb bells are a great way to build shoulder muscle with moves that target the back, shoulders, biceps and triceps.
How to support your running in the gym
Here’s a quick regime you can try in the gym focusing on building strong muscles for running. If in doubt, always consult a member of the Wellness Team before embarking on a new workout.