Your Health Club Update - May

Monday 9th May 2022

I hope you had a great Easter break and you found time to relax, unwind and eat lots of chocolate!

Fingers crossed the weather is finally beginning to improve and some of you will already be looking forward to your summer holidays. Why not speak to the Wellness Coaches to get your programme reviewed and set some fitness goals to make sure you are ready to enjoy the beach and sea, or mountains and countryside?

If you want to enjoy the outdoors and still exercise, remember that as a health member you can play The Spires 9-hole golf course. If you don’t play golf yet why not come and try Strike Shack (we have complimentary club hire so that’s something you won’t have to worry about)? Golf is a great form of exercise and Strike Shack is great fun.

Strike Shack is an amazing facility offering interactive games to suit all ages and the chance to play iconic golf courses virtually. With food and drinks available from 10am-8pm, in-bay seating and heating, it’s a fantastic place to practise your game or just relax with friends and have some fun.

Bake Off Update

In last month’s newsletter we mentioned the latest bake off, organised by Nicky Penny (with Val Orme in support!). We received lots of feedback asking for more information about the cakes and winners, so here goes!

There were 16 different entries and the final fundraising figure was £230 for Dementia UK. The winner was Jill Anson with her chocolate tiffin. Second place went to Barb Sanderson with her lemon and poppyseed ring and third was Karen Thomson with her wonderful carrot cake. Mmmmm…. Thanks to everyone who helped to make this event such a success.

New Charity - Terrible Titties & Other Bitties

When considering which charity to nominate for support for the next year I was looking for a local organisation where the sum raised would make a real difference to their work.

Life has a strange way of steering you in a particular direction – when donating to charity people are often influenced by events and causes they feel strongly about and this is how I came across Terrible Titties and Other Bitties (TTOB). In the middle of the first Covid lockdown my partner’s daughter, Laura, was diagnosed with breast cancer. Even though the NHS were overwhelmed with the pandemic the treatment received was exceptional, but the news was devastating for the whole family.

TTOB was founded in 2017 by two ladies who found themselves going through the same treatment ‘journey’ and finding that whilst the NHS was great at covering the bigger picture, they didn’t feel they could trouble them with small issues. They started as an informal ‘buddy’ network where they could discuss issues with each other but soon found there were many other ladies in the same position. In 2019 they formalised the group, becoming a registered charity primarily offering support to ladies going through breast cancer treatment through Staffordshire hospitals. Currently the charity has over 100 ladies going through the journey that they support.

Services have grown to include:

  • 24/7 helpline for any issues
  • Buddy network offering one-to-one interaction
  • Referral to counsellors
  • Emotional support
  • Monthly gatherings

In addition, all ladies undergoing treatment receive a pack of useful items put together from their experiences of undergoing chemotherapy and other treatments.

TTOB have been a great help to Laura particularly in putting her in touch with other young women going through the same journey where they could discuss all aspects, not just the clinical aspect that is the focus of the NHS.

I hope you will agree that this is a very worthwhile cause and look forward to your support at the various events throughout the year.

Finally if you or anybody you know are going through this journey and need to discuss anything, no matter how small, please do not hesitate to contact the charity on 07366 923048 or terribletitties@gmail.com. Further information is available at terribletitties.co.uk or on Facebook and Instagram.

Paul Woodcock, Men's Captain

Time to Try Something Different

We know our Monday classes can get busy very quickly! We don’t want anyone to miss out so if your class is full one week, why not try something new? Below are some alternatives we think you would love!

  • If you love: 9.30am Areotone why not try Thursday 11.20am Total Body Workout with Jordanna
  • If you love: 10.20am Body Conditioning why not try Tuesday 10.30am Body Conditioning with Sue
  • If you love: 6.00pm Body Balance why not try Wednesday 18.50pm Fitness Yoga with Venda

There are so many great classes to try on our timetable, so if you cannot get a space in a class you love then ask a member of the gym team to suggest an alternative!

Get Fighting Fit

Are you fighting fit? We have a huge range of combat and boxing style classes on our timetable for you and all the family to enjoy! All levels welcome, and pads and gloves provided if needed!

  • Monday 6.00pm Body Combat
  • Tuesday 4.30pm Junior Boxercise
  • Wednesday 10.20am Boxercise / 6.00pm Boxercise
  • Thursday 9.25am Body Combat / 6.30pm Body Combat
  • Friday 9.15am Body Combat / 5.00pm Teen Boxercise / 6.00pm Boxercise

Meet the Trainers

Here’s your chance to find out more about the team on the gym floor who, as well as helping you reach your fitness goals, are putting you through all those amazing gym floor challenges!

Our Wellness Coaches

Name:

Nicola Beanland

About You:

I am an experienced personal trainer with strong teaching and motivational skills. I enjoy taking on challenges while also being professional. I have always loved being active and fitness is something I have never lost motivation for. This love started with Powerlifting and progressed to bodybuilding and Judo. I wanted to pass my enthusiasm on by joining the fitness industry, where I have been working for the last 15 years.

What are your specialist areas?

HIIT workouts, strength training, weight loss.

Why should people train with you?

I am a strong and self-motivated teacher with good morals, and I enjoy a challenge!

What is the best thing about your job?

I enjoy being on the gym floor, interacting with people and helping them achieve their goals.

Name:

Harry Foley

About you:

I found my passion for sports and fitness after being heavily overweight through my school years. As a former rugby player I am also very interested in improving performance using strength and conditioning techniques. Through sports related injuries I picked up a passion for recovery and physio style exercises, and have since gone on to enjoy weight training and Powerlifting. My personal training techniques look to improve every day health whilst improving strength and confidence in the gym.

What are your specialist areas?

HIIT workouts, strength training, weight loss, mobility and joint health, strength and conditioning.

Why should people train with you?

My programmes will be built around better movement and strength, personalised to your individual needs.

What is the best thing about your job?

Working with driven people to make a real difference and watching real progress happen.

Benefits of Personal Training include:

  • Knowledge and experience: Our Personal Trainers have a vast amount of knowledge on everything from human anatomy to the best training methods for you. Working with a PT helps you benefit from this information without needing to do the research yourself.
  • Learning the correct form: A Personal Trainer will guide you on how to perform exercises safely and effectively, making sure you target the right muscles while preventing injuries.
  • Pushing your limits: Our Personal Trainers are passionate and supportive, helping to challenge and motivate you to push yourself further to achieve your goals.
  • Being held accountable: Sometimes the toughest battle is getting to the gym. Having a Personal Trainer keeps you accountable on your health and fitness journey, so you can reach your goals quicker.
  • Getting a personalised training programme: There is no one size fits all when it comes to exercise and health. Personal Trainers will create a tailored training programme to suit your individual needs, abilities and goals, making sure it is challenging but achievable.

New Partner Personal Training: Keep each other accountable, boost your motivation and share your fitness journey with one another!

  • Save 40% each versus 1:1 personal training packs!
  • Available in 4, 8, and 12 packs
  • Purchase at reception
  • Payment made by one person
  • Valid for 90 days after purchase

Testimonials:

“I have been training with Nicola for one year now, and wouldn’t be at the weight and fitness level I am now without her. Her knowledge and passion for fitness make my sessions hard work and fun to do. I especially love her HIIT workouts and have learnt so much about fitness and maintaining a healthy lifestyle along the way to achieving my goals.”

“I was really nervous and self-conscious about joining the gym, combined with years of back problems. Harry made me feel truly listened to - he's so patient and created the perfect workouts for me. Five months on I'm still here, still interested, fitter and pain-free. I can't thank Harry enough.”

“Having several medical conditions and not using the gym before made me feel very nervous to use the gym. Ben immediately made me feel at ease and was able to help make the gym enjoyable whilst helping me achieve my goals.”

Strike Shack Stars!

For those who haven’t yet been down to the new driving range I would like to introduce the new team who will be helping you play the games, assisting with your food and drink orders and cooking for you.

Your Strike Shack Range Lead Host is Mike Amos, and your Food & Beverage Team Lead is Ricky Jackson, previously F&B Supervisor. Other hosts are Jo Jennings, Mike McGann, Matt Wood & H Greensmith. Louis Jowett is our other Chef at the Strike Shack Bar and Katy Pulman and Annabelle Shaw are new Strike Shack F&B Assistants.

Remember, you don’t need to be a member to use Strike Shack so why not grab some friends or family members and come and give it a try?

Easter in the Crèche

We have had so much fun over the Easter holidays – bunnies, chocolate, magic, chocolate, animals, chocolate, dancing, chocolate, craft, cho… well, you get the idea! It was lovely to see lots of new children joining in our activities, and hope you all book in for the summer holiday activities too!

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