Your Health Club Update - May

Monday 9th May 2022

With the excitement of Easter behind us it feels as if spring has truly arrived, with sunny days and warmer temperatures!

It’s so nice to see the club buzzing with energy and members enjoying their workouts. Why not come and try a new class this May? There’s so much to choose from, so visit our timetable to find something different.

If you’re planning a trip this summer and want to look and feel your best, we’ve got an introduction to some fantastic gym equipment below which could help you reach your fitness goals faster.

Don’t forget to keep an eye on our website and social media channels to stay updated about all the events we have planned over the next few months.

Upcoming events

Our May quiz night took place on Thursday 5th May and was a great success. Keep your eyes peeled for more quiz dates!

We’re also extremely excited to present our outdoor cinema on 27th May 2022 showing Mamma Mia. We only have 200 spaces for this, so act quickly to grab your tickets!

Class Timetable

Please be aware that we now have an automated strike system in place for non-attendance of our group exercise classes. If you do not cancel a class before the allotted start time you will be sent an email informing you of your first strike. If you fail to attend three classes in a 30-day period with no cancellation you will unfortunately have your booking rights revoked for seven days. This policy has been introduced to protect class spaces for all who wish to attend. The easiest way to cancel a class is using the app.

Wellness Team

There has been a great buzz in the gym recently, with gym floor classes and studio classes continuing to be extremely popular. Classes are bookable and are a great way of adding variety to your workouts, with the benefit of having fun and working out with others. If you have not tried one yet, the gym team is always on hand to recommend a class to best suit your goals.

Watch out for our gym floor challenges which are proving very popular with some great prizes to be won. If you don't normally venture into the gym, it's a good excuse to come in, say hi to the team and get involved. Congratulations to Kev, the winner of our masters gym floor challenge - Kev receives a four ball golf voucher as his prize.

We are looking to run lots of workshops outside of the gym as well, and recently ran some nutritional talks in the terrace bar with Angela Gispon. Check the notice board in the gym for more upcoming workshops.

Other News

We welcome Eddie Clements to our Personal Trainer team! Having some personal training sessions is a great way to build confidence, get started and to really get the most out of your time in the gym. With expert guidance and programmes from our trainers you will be well on your way to hitting your fitness goals. Why not book in a 30-minute complimentary training session with one of the team?

Lastly, we are recruiting for Wellness Coaches and Personal Trainers. If you know someone who could fit the role please get in touch with Sarah Kirkham. We hope to see you soon!

Junior Activities

We will continue to evolve our amazing Kids’ Group Exercise timetable! We recently added dodgeball, and looking to bring another new and exciting class so please watch this space. We are also now running children’s birthday parties! If you’d like to find out more, you can enquire via l.johnstone@theclubcompany.com

Swim School

Swim School is as popular as ever. Liz and her team deliver the best swimming experience to the children, so if you need any further information please email her via l.hicks@theclubcompany.com

A message from Lucy Teixeira

I wanted to say a huge thank you to everyone who donated to www.treesfortom.org after my father passed away last year.

I have been working with The Woodland Trust since then, as an impressive £120,000 was raised. The Woodland Trust found a piece of ancient woodland near where my father grew up and near The Pennine Way, which is now named after him. On 22nd March over 4,000 trees were planted with a stone seat with his famous words, "tomorrow will be a good day."

This is the link to the film of the day: https://www.woodlandtrust.org.uk/support-us/give/trees-for-tom/

You Asked, We Acted

Your feedback is so valuable in helping us improve service and standards - so please keep it coming! We were recently asked about some better air circulation in the crèche for when we run our classes there. We are really pleased to announce that we will have a brand new air conditioning unit installed by the time of reading.

Easy ways to reduce sugar in your diet

With so many sweet treats around this time of year, it can be easy to go overboard on the chocolate and derail your healthy eating plans. In moderation, this doesn’t have to spell disaster.

But sugar can hide out in many forms, and if you’re not careful you may discover that your diet actually includes more sugar than you bargained for. Excess sugar can have detrimental effects on our health and is linked to conditions such as Type 2 Diabetes and heart disease.

Packaged and processed foods are often the worst culprits, frequently containing added sugar which is high in calories but offers no nutritional benefit.

If you enjoyed one too many Easter eggs in April, here are six tips to reduce sugar in your diet and get your healthy eating plans back on track.

Ditch the sugary drinks

One of the easiest ways to reduce your weekly sugar consumption is to switch your favourite fizzy drink for a healthier option such as green tea or water. The average fizzy drink can contain around 39 grams of sugar, or 10 teaspoons.

Make meals from scratch

Shop-bought pasta sauces, salad dressings and other convenience foods often contain more sugar than we realise. Try making meals from scratch wherever possible, so you’ll always know what’s going into your dinner.

Consider your morning meal

Breakfast can be one of the worst culprits for sugar, with granola, dried fruits and jams all packing a sugary punch first thing in the morning. Opt for porridge, muesli with no added sugar or eggs on wholemeal toast, and choose fresh fruit which usually contains less sugar than its dried counterparts.

Try natural or Greek yoghurt

If you enjoy yoghurt as a snack, try swapping flavoured yoghurts for Greek or natural non-fat yoghurt to reduce the amount of sugar you’re consuming each time.

Healthy baking

When baking, cut back the amount of sugar in the recipe by a quarter or half – you’re unlikely to notice the difference, but if you bake regularly it could have a significant impact on the amount of sugar you’re eating each time.

Watch out for ‘low-fat’ labels

If you’re on a calorie-controlled diet or simply trying to make healthy choices, it can be tempting to reach for options labelled as low fat. However, by removing the fat content manufacturers often add more sugar and salt to make the product taste good. Stick to whole foods when you feel the urge to snack, such as apples, carrot sticks or nuts.

Achieve your goals with these five gym staples

If you’re new to the gym or simply looking to shake up your routine, below is a quick how-to guide to some of the most popular machines and kit for a full body workout to leave you strong, toned and ready for the warmer months.

Chest Press

Muscles worked: Chest, front of shoulders, triceps, forearms

Set up: Seat height, making sure the shoulders are slightly above the grip.

How to perform:

  1. Push foot bar to bring the handles forward
  2. Take the desired grip and push it forward until the arms are almost fully extended (keep a slight bend/softness of the elbows)
  3. Bring the arms back to the starting position until your elbows have just gone past the shoulder line, causing a small stretch across the chest
  4. Repeat

Leg Press

Muscles worked: Front and back of thighs, glutes, calves

Set up: Seat distance from footboard, making sure your knees are below 90 degrees before starting to push.

How to perform:

  1. Set your feet on the board, parallel to each other and shoulder width apart
  2. Push the board away from you to start moving the chair until your knees are almost fully extended (keep a slight bent/softness of the knees)
  3. Reverse the move until your knees are at or just below 90 degrees (if weight stack is ‘clanking’, you need to make your seat set up closer to the board)
  4. While performing the exercise, make sure you apply pressure through the whole foot (heel and ball of foot)

Leg Extension

Muscles worked: Front of thigh, hip flexors

Set up: Seat position making sure your knees are in line with the Range of Motion (ROM) axle and the back of the knees are touching the end of the seat. The ROM level needs to be in a position that allows you a good range, so usually 2 or maybe 1 if you have good flexibility on the thighs. Make sure the ankle roller pad sits on the curve between the foot and shin.

How to perform:

  1. Lift the weight by raising the leg until your whole leg is parallel or almost parallel to the floor (this will depend on hamstrings flexibility)
  2. Lower the weight in a controlled way until you’re back on the start position

Rowing

Muscles worked: Most muscles in the body

Set up: Adjust the rower to the desired level, then strap your feet in by tightening the straps around the top third of your foot.

How to perform:

  1. Grab the handle, bend your knees and reach forward
  2. Simultaneously, push with the legs and pull the handle towards the lower part of your ribcage by driving your elbows back (squeeze your shoulder blades in as you pull the handles)
  3. Use the strapped feet to help pull yourself forward by bending your knees to return to the start position and reach forward by extending the arms
  4. Repeat the leg push and handle pull motions
  5. Keep the chest up and the back straight throughout the whole movement. Be explosive to generate more power and cover more metres

Vipr Thread

Muscles worked: Legs, glutes, abs, shoulders, back

How to perform:

  1. Place your hands in a neutral position (handle grips) and have the Vipr above your head with your arms straight
  2. Turn your arms so that one end of the Vipr is pointing and lowering towards the floor, squatting at the same time
  3. Stop the squat as your thighs are parallel to the floor and with the Vipr end a few inches from touching the floor
  4. Go back to the starting position and repeat the move with the other end of the Vipr going down