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HEALTH AND FITNESS

AUGUST - SEPTEMBER 2025

Serina Health & Fitness Manager

Hi Everyone,

I hope you have all enjoyed a wonderful summer break, spending quality time with family and friends. It has been especially nice to see the sunshine during the school holidays, making days out even more enjoyable.

Of course, we know that the break in routine may have meant missing some of your favourite classes or important gym sessions while the children were at home, but with the new school term just around the corner, it won’t be long before normal routines resume.

I would also like to take this opportunity to congratulate our members and younger staff who recently received their exam results, a fantastic achievement, and well done to you all.

At the same time, we are sadly saying goodbye to some of our valued lifeguards as they head off to university or begin travelling abroad. We thank them for their contributions and wish them every success in the exciting new chapter ahead.

A REMINDER TO ALL MEMBERS

I would like to remind everyone that abusive or threatening language and behaviour will not be tolerated towards our staff or fellow gym members. Our team is here to support and assist you, not to be subjected to abuse or to be caught in the middle of aggression towards others.

Any member who fails to treat staff and fellow members with respect will have their membership cancelled, and this decision will not be reversed. I would like to just remind you that at the point of sign-up up you agreed to follow our club rules. A full list of the club rules will be displayed around the club for you to familiarise yourself with them.

LYNXIGHT: SMARTER POOL SAFETY

Back in January, I announced our plans to enhance pool safety with the installation of an AI-powered monitoring system. This technology is now fully up and running, supporting our lifeguards and fitness

team by monitoring swimmers in real time, assessing situations quickly, and alerting staff through smartwatches when attention is needed.

The system is designed to complement, not replace, the vital work of our lifeguards, providing an additional layer of safety and reassurance for everyone using the pool.

Safety has always been at the forefront of our decision to introduce this technology. Following the tragic recent events in Stoke-on-Trent, I am more confident than ever that we made the right choice in strengthening our commitment to protecting our pool users.

Don’t forget August is the last month free guest passes can be used; these will NOT be allowed to carry over into September.

TECHNOGYM APP

The Technogym App is more than just a tool for logging into equipment and recording workouts. It’s designed to support your fitness journey wherever you are, whether at home, outdoors, or in our facilities.

That means even during times like the school holidays, you don’t need to miss your favourite classes. From Pilates to yoga, you can continue your training online and stay on track with your fitness goals.

• Birchwood Fitness Team

• Birchwood Class timetable

• Birchwood Swim Timetable

• Log and record your health check

• Explore sessions including Yoga, Pilates & Boxing

• Explore sessions specifically designed for pregnancy

• Explore Routines for Abs, Glutes & Mobility

• Record and log daily moves and Activities

• Create your own workouts

• Signature programs for sports, including Golf, Running & Cycling

• Meditation Playlist

• Try a Challenge that is always being updated to give you something new

• Wellness magazine with tips and advice, lifestyle, Healthy Longevity and over 50 Nutrition help, advice and menus to try

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To give you a taste of what the app can offer, I have included two featured articles from the Wellness Magazine. These highlight why the Technogym App is one of the most valuable tools you can download for your overall health and fitness needs.

5 REASONS WHY UNDEREATING WILL WRECK YOUR GYM GOALS

Making sure you eat enough could be the secret weapon to hitting new PBS. It doesn’t matter what you’re chasing; whether it’s a deadlift PB, a set of toned abs or a speedy 5km run, one thing is for sure: food is fuel. But a lot of gym goers fall into the dangerous trap of eating too little. Perhaps in a bid to lose weight, avoid an uncomfortable tummy during workouts or simply because they’re trying to clean up their diet.

However, we’re here to tell you that falling into the undereating trap won’t do your gym goals any favours. It could wreck your chances of hitting your goals. That’s because your entire body needs food to function. You wouldn’t drive a car without fuel, so why think you can train without food?

It’s not just undereating in general that can cause problems; undereating the right type of foods can also cause problems. If you’re struggling to hit your goals at the gym, then a lack of food might be the problem.

1 - You’ll struggle to build muscle

Lifting weights is a big factor in your muscle-building journey. But muscles won’t repair, recover and grow

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without enough food and the right nutrients, in particular carbs and protein.

You may have heard of the term ‘bulking phase’, where the aim is to maximise muscle growth and strength through a calorie surplus and intense resistance training. Calories are essential here to build muscle. For a ‘cut phase’, where the aim is to lose fat while maintaining muscle, a high-protein diet is essential to avoid muscle loss.

If you’re in a severe calorie deficit, your body might even start to break down your muscle for energy, which is the total opposite of what you’re trying to achieve.

2 - You’ll lose motivation

A lack of food can leave you fatigued. If you’ve ever hit the gym when you’re low in energy, you’ll know what a struggle it can be! Motivation plummets, and you simply don’t have the drive to work hard.

3 - Your hormones might take a hit

Food and calories do more than just fuel your workouts. They also support your hormones, which affect several things from your metabolism to your recovery and mood. For men who aren’t eating enough, levels of the hormone testosterone can take a hit; this can have an impact on muscle growth, strength and even mood. For women, long-term under-eating can lead to missed periods as well as mood issues.

4 - You’ll plateau

If you’re hoping to lose weight, then a calorie deficit is the way to go. But drop your calories too low and your metabolism will likely slow down as your body tries to conserve energy by burning fewer calories throughout the day. With a slow metabolism, your fat loss might stall, so you’re left feeling frustrated. Remember: every system in your body needs fuel.

5 - Your recovery will slow down

When you train, your muscles break down. When you rest and feed your body, your muscles and body recover and come back stronger. But without enough food, your recovery can slow down, and your risk of injury can increase. More injuries can mean you struggle to train efficiently, further wrecking your chances of hitting your gym goals.

BACK PAIN WITH DEADLIFTING: TIPS TO AVOID IT

One of the most common injuries seen in the gym is pain in the lower back when deadlifting. How to relieve this and prevent it from happening in the future? Although this may initially present as painful and worrying, most of the time it is not going to be a long-term injury that stops you from hitting the gym again after too long. Follow the steps below for ways to relieve and reduce the risk of developing back pain with deadlifting.

First Things First, Warm Up Your Back

This may sound simple, but an overlooked part of a training routine. Warming up can be done in a number of ways, depending on your environment. Body weight exercises such as the cat-camel mobilises every segment of the spine and gets you ready to perform some great movement.

Combine this with a glute bridge to warm up lumbar extension and the glutes, and the scorpion to help with your hip and back rotation.

Next, Warm Up The Movement

Although it sounds simple, practising the movement with a lighter load before and correctly drilling down the technique can transfer movement patterns well when the weight gets heavier and our body starts to fatigue. A simple tip is to complete practice sets first with 30% of your maximum weight and slowly build up until you are at your working set. As part of your warmup, you could complete 4-5 sets of the movement.

Third, Train Your Glutes, Hamstrings And Abdominals, And Train Them Well

Although we all like doing the big compound

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movements in our gym routine and don’t like the accessory work so much, this is what will build a strong base in your deadlift and keep you training harder and longer.

These will preferably be done on days when you are not deadlifting.

Take Rest Days Between Your Deadlift Days

Deadlifting is fun, but back pain isn’t. Our bodies and soft tissues need time to adapt. It is this time which not only helps us build muscle and recover, but it also helps our brains digest the technique and learn the movement to complete it more eﬃciently. Two to three days between deadlifting is suggested for a beginner to intermediate gym goer.

Keep Moving Your Back Throughout Your Day

When in pain, we tend to reduce movement through fear of making it worse. We know general movement throughout the day can settle down back pain, and in fact helps us to get back on our feet and back to what we love doing. This could be anything from walking at lunchtime to doing a few stand-ups and sit-downs at the oﬃce.

Start today and train smart.

2025 NATIONAL FITNESS DAY,

24TH SEPTEMBER

National Fitness Day, led by ukactive, is an annual campaign that celebrates the vital role physical activity plays in supporting healthier lifestyles across the UK. Each year, millions take part, highlighting how movement not only improves our wellbeing but also brings communities together. While the day itself has a powerful impact, it also serves as a reminder that fitness is an ongoing journey, built on small, lasting steps toward a healthier and stronger future.

This year’s theme, “Powered by You”, places individuals at the heart of the movement — emphasising the difference each of us can make by taking positive action.

On Friday, 26th September, we are proud to combine National Fitness Day with the Macmillan Coffee Morning. We will be encouraging our members to take part and to contribute generously in support of the Macmillan Cancer Support Trust.

This cause is particularly close to our hearts. In recent years, we have sadly lost valued members, including Caron Nolan, who would have turned 64 on 3rd September.

We also stand alongside several members who are currently undergoing cancer treatment, including long-standing member Jim Hillier. We extend our sincere support and admiration for Jim’s strength, resilience, and determination throughout his journey.

“We also have wonderful success stories, like that of Lorna Carby, who is now in remission and embracing a brilliant new chapter in life as she celebrates the arrival of her first granddaughter, born on 25th June.

Together, let’s celebrate movement, community, and compassion, while making a meaningful

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contribution to a cause that touches so many lives in 2025.

What can you expect from National Fitness Day at Birchwood Park

• Join the fitness team on our spin bike challenge, where we will be riding from Birchwood Park to the Lake District. Three bikes will be running all day at reception, booking of 30-minute slots available, all donations will be put towards the Macmillan coffee morning on Friday, 26th September

• From Monday 22nd – Sunday 30th September, Club Challenges will be held with prizes to be won

• Participate in your favourite classes all week, wear green, and donate to Macmillan Cancer Support

• Our annual Macmillan coffee morning is being held in the restaurant on Friday, 26th September, with a raffle and prizes to be won

*Please keep an eye out on our social platforms, notice boards and TV for the National Fitness Day Challenges!

A MESSAGE FROM LISA

Firstly, I would like to thank everyone who has completed an online feedback form. We have received an overwhelming number of wonderful comments, particularly praising our fantastic group instructors. Your kind words mean a great deal to the team, and I’d like to share just a few of the lovely messages we’ve received:

deal to the team, and I’d like to share just a few of the lovely messages we’ve received:

• “Barbie, the Pilates instructor, is brilliant in her instructions.”

• “Claire (HIIT instructor & receptionist) always goes the extra mile and puts so much time, effort, and passion into her classes.”

• “Paula – always happy to cover classes with a smile on her face.”

• “Heather makes an effort to learn everyone’s name and makes you feel included in class, even if you’re not a regular. Thank you.”

• “Louise, our Aqua tutor, always delivers enjoyable and varied sessions.”

If you haven’t yet filled out a survey, we encourage you to do so, not only to highlight areas of improvement but also to celebrate the fantastic team behind the classes you enjoy.

Class Attendance & No-Shows

We are aware that one of the main challenges raised has been securing places in classes. The company has put plans in place to address this, including creating a second studio and combining Studios 1 and 2 to increase capacity for participants.

Until these improvements are complete, we kindly ask for your continued support in helping us manage attendance fairly. If you are unable to attend a class, please cancel your booking to allow another member to join.

For your awareness, the number of no-shows remains a concern:

• May: 450 no-shows

• June: 363 no-shows

• July: 353 no-shows

While this shows some improvement, the numbers remain unacceptably high. We are now recording repeat offenders, and action will be taken against those who consistently book classes but fail to attend without cancellation.

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How to Cancel a Class Booking

• Via the Elite Live app: You can cancel up to 1 hour before the class starts. Go to Booking History, find the class, and click the bin icon to delete your booking

• By phone: Call reception to cancel. Lines are open from 6:00am on weekdays and 7:00am on weekends/Bank Holidays

A MESSAGE FROM SANDRA

I hope you all had an enjoyable summer break and that you and your families were able to make the most of the water activities available over the holidays.

I would like to take this opportunity to remind everyone that during private swimming lessons, there may be some restrictions on lane access and use of the small pool. We appreciate that this can occasionally be inconvenient, but please remember that these lessons are an important part of our offering.

The members taking part also pay their membership fees, in addition to lesson fees, and we thank you for your understanding and cooperation.

Children’s Group Swimming Lessons

This year’s programme will run from 8th September to 13th December. A limited number of spaces are still available. To register, please speak with reception or email me directly at:

s.tipping@birchwoodparkgc.co.uk.

Parent Reminders:

• Please arrive 5 minutes before your lesson starts

• Children aged 5 and over must use the same sex changing rooms or the family changing rooms. To help with availability, we kindly ask that children share family changing rooms with friends where possible

• 1 parent or guardian allowed on poolside for:

• Pre-school children

• Children with disabilities or medical conditions who may require parental support

• No mobile phones are permitted in any wet areas

• Please wear the provided blue overshoes when entering the poolside to minimise outside contamination

Thank you for your continued support in helping us provide a safe and enjoyable swimming environment, for helping us ensure classes remain accessible to all members.