Your Health Club Update - June

Monday 20th June 2022

It’s been a busy few weeks at the club, as June got underway with some fantastic celebrations for The Queen’s Platinum Jubilee. Our Jubilee family picnic and afternoon tea were well attended, and a great time was had by all members and staff.

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.

New fountains have been fitted in the lake which can be viewed from the restaurant terrace. These have made the lake sparkle, and we’re sure you agree that they add to the ambience of the area.

Looking forward to seeing you at the club soon.

Welcome to the team

We have a few new faces amongst the team this month. We have Graham joining us in the Wellness Team, as well as Greg who joins us within the management team and will be covering some duty manager shifts, plus the bar and restaurant when Frankie goes on maternity leave. Finally, we welcome Emma and Emily to the Crèche Team.

Chip the Club Cub

I hope you have all had the chance to meet Chip our new Club Mascot! Chip has met lots of our younger members and is becoming a firm favourite - it is wonderful to see their happy faces. Stop and say hello if you see him out and about at the club!

Member of the month

Our member of the month is Roland Knight! Having been a member for 12 years Roland adopted some bad habits over the lockdown period, but since getting back into the club he is now losing weight, slowing his muscle wastage due to ageing and improving his flexibility to in turn give him a better mindset - well done, Roland!

28-day Feel Good Summer Challenge

The summer holidays are just around the corner! Do you feel as if they’ve crept up on you yet again!? If so, why not try our 28 Day Challenge to help you feel that little bit more confident when you hit the beach? Just a few a minor adjustments to training and diet will go a long way and have you feeling more energised in no time, and ready to enjoy that summer holiday!

Challenge 1 - Nutrition

Choose to give up or remove all the following foods from your diet, or pick four from the list below:

  1. Bread
  2. Chocolate/Cakes/Biscuits
  3. Wine
  4. Beer
  5. Crisps
  6. Chips
  7. Fizzy Drinks

Challenge 2 - Activity

Complete a minimum of two activities in the following list weekly, or add to your current activity:

  1. One class per week
  2. 30-minute strength workout
  3. 5k run/walk
  4. 7k run/walk
  5. HIIT workout
  6. 250m swim

Register for free in the gym, after which the Wellness Team will take your biometrics such as weight, body fat % and muscle %. All these are important as it's always good to know where you started. Let’s get ready for summer together!

Group Exercise Update

We had another great launch weekend on 11th and 12th June for the new releases of our Les Mills programmes. Our instructors love getting together to teach as a team. We hope you enjoyed the weekend as much as we did!

Swimming Update

Our swimming classes continue to do well, with many junior members taking part alone or with parents in our adult and child classes. We will be running a crash course of the summer holidays this year, for more information please contact Wendy at the club. CrashCourse.pdf

Crèche update

We had a great half term in the crèche and made lots of Platinum Jubilee crafts. The children really enjoyed the camps and activities as well as our Jubilee Party with Chip the Club Cub.

We have two new family classes on a Monday afternoon for parents and children aged 11 plus with Rob, a member of our Wellness Team. Family Circuits runs from 4.15pm – 4.45pm and Family Cycle from 5pm – 5.30pm - we look forward to seeing you there!

You Asked, We Acted

A selection of new beers have now been added to our restaurant, Grolsch, Peroni, Meantime and Cornish Orchard, and we hope you enjoy these new additions to the bar offering.

We also have a brilliant selection of smoothies now available, so please ask one of the team for the flavours we have.

Following member feedback the crèche is now open on Monday afternoons from 4pm – 6pm, and bookings can be made up to four days in advance as per the usual booking rules. We are also opening until 1.30pm on Wednesdays and Fridays to allow members to attend the 12.30pm classes knowing your children are taken care of until 1.30pm.

We are always happy to get your feedback whether positive or constructive, so please use our feedback cards or log on via to app to our Feed It Back system.

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

Legs

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.

Glutes

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.

Abs

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.