BOD New Member Magazine FINAL

WELCOME TO Banks o' dee

WELL THAT’S THE HARD BIT DONE, YOU’VE JOINED!

This magazine was created to help kickstart your fitness journey here at Banks O’ Dee Fitness.

Banks O’ Dee Fitness is a not for profit charity, we reinvest all profits back into our state of the art facility to provide for all fitness levels. Qualified staff will provide regular fitness instruction and programmes to help you achieve your personal goals.

With an extensive variety of classes you’ll be in expert hands. Whether you want to lose weight, build muscle, tone up or improve stamina, we have a wide range of cardio and group strength exercise classes available.

At Banks O’ Dee, for an additional fee you gain access to our indoor multi-purpose games hall and outdoor 3G allweather football pitches which are second to none.

All you will need can be accessed through this magazine, we look forward to seeing you.

Kind Regards, BAnks O' Dee Fitness Team

ALocalIndependent charityfor25years

Established in 1998, our club offers state of the art facilities to provide for all fitness levels. You will always receive a warm welcome from the Banks O’ Dee Fitness Team.

Message from the manager

I am the General Manager for Banks O’ Dee Sports Club.

I took on this position when the sports club was being built 25yrs ago As a registered Scottish Charity, my position here is to provide the best fitness and sports experience for all our members and groups

Our mission is to continually re-invest to help develop sport and fitness within the Aberdeen community Our latest solar panel project has contributed towards our mission to achieve net zero, making sports and fitness sustainable for the future.

I want everyone to have a positive fitness and sports journey every time you visit us

Iain Watson General Manager

meet the team

I have worked for Banks O’ Dee Fitness for the past 15 years and was a Personal Trainer before joining the Management Team Banks O’ Dee is more than just a gym for so many members and I am proud to be a part of a place that changes many lives for the better I am responsible for the day to day operations of the club and I teach Group Cycle and Circuit classes I am passionate about creating an experience for members where they feel at home when they come through the doors You will often see me chatting to members at reception or around the gym I want to lead a team of great instructors who will help you reach your fitness goals and also have some fun in the process

Meet ben - Gym Supervisor, Personal Trainer and Fitness Instructor

I have worked at Banks O’ Dee for 7years, starting as a leisure attendant and building up to a Fitness Instructor and Personal Trainer Recently I have progressed to the Gym Supervisor, where I am in charge of the maintenance of the gym floor equipment and other parts of our facilities My previous sporting background includes Thai Boxing, where I used to compete to a high standard From this I have carried through discipline and high intensity training, which I like to enforce in my boxing and weight classes Chatting with members and making sure they get the most out of their gym experience and progressing through their fitness journey is very important to me, as well as having a laugh and enjoying work nights out with them I am a Sport Science Student, who has been teaching fitness classes for the past 1 5years at Banks O’ Dee I have worked at Banks O’ Dee for almost 3years as a leisure attendant before recently progressing to Marketing and Sales, where I try to promote the business to new and existing members I have been involved in elite sport for the past 10years, so I enjoy chatting to the members that enjoy sport and leisure activities as well encouraging their progression Teaching spin and HIIT classes alongside supporting members fitness journeys by creating programmes is something I am passionate about, as this job is all about creating that positive member experience and continuing to enjoy exercise

Meet jodie - sales + Marketing and Fitness Instructor

Meet Chloe - Fitness Instructor and Leisure Attendant

I have worked at Banks O’ Dee for over four years, I have undertaken many roles and responsibilities as a leisure attendant to then working up to a fitness instructor as well as helping with the admin side of business As a Sports Science student, I have learned the importance of health and fitness, so ensuring members have a great experience within the facility is an important responsibility as an instructor Through a range of classes I teach as well as inductions, I have gotten to know many members well and have supported them on their fitness journey

meet the team

Having worked at Banks O’ Dee Fitness for 7years, I am responsible for member interactions at reception, organising leisure attendants and keeping the facilities up to a high standard of cleanliness I mostly work opening shifts, where I may greet you as a Loon or Quine! I enjoy interacting and chatting away to members, creating bonds with each and every one to ensure they have a positive experience after visiting Banks O’ Dee I pride myself on making sure all the staff are as passionate about making Banks O’ Dee the best gym in Aberdeen, as you will always find me with a smile on my face and encouraging all the members to do their best, as many of our members have been with us for years and years Look forward to seeing you soon!

Meet YASMINE - Fitness Instructor and Leisure Attendant

From a very young age sports has always been a big part of my life I have been a figure skater for over 10 years with competitive experience and through this I have learned the importance of physical activity and motivational encouragement from others In the 2 years I have been a leisure attendant at Banks O’ Dee I have gotten to know many members better and understand why they attend the gym Very recently I have also become a fitness instructor at the facility with my goals being to encourage others to see the positive benefits of exercise as well as helping to assist them along the way I have also gained knowledge to support this through my sports science degree at RGU where I am currently in second year I hope to continue to share the clubs aspirations with others and help them in their individual fitness journeys

Get to know our club with our walk through video

induction options

Just Go!

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Fast track banks o' dee induction

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Lastingaround30minuteswewillshowyouhowtheequipmentworksincaseits differenttowhatyouareusedto.

learn more banks o' dee personalised programme

Thissessionincludesassessingyourbodytypeandmusclefibrebalance, compositionanalysisandresultsinthecreationofaprogrammethatistailored specificallyforyou.

Theprogrammewillincludecardioandapersonalisedresistanceprogrammetohelp reachyourhealth&fitnessgoals.Pleasefactor1hourforthisonetoonesession.

learn more

our facilities

Finnish Sauna

A place to rest, relax, and focus on your health and well-being after your workout

2x state of the art Finnish saunas, available all day with no booking required

Non-Members, single day pass £8 (includes gym) can be purchased for use of sauna.

Outdoor Functional Area

Accessible to all members and perfect for those sunny days to get out and exercise! Included: Monkey Bars, Mats, Plates, Bars, TRX Straps, Kettlebells, Pull Up Bar, Steps, Battle Ropes, Sleds and much more

Can be used at any time, all equipment is to be stored away after use

Perfect for your own circuit workout.

exercise classes

Our exercise classes are perfect for those new to the gym as well as experienced gym goers.

Choose from over 100 classes every week. They are great for switching up your routine.

Group Strength

Group Flex & Tone

Group Core Group Conditioning Group Calisthenics

View timetable

Virtual classes and Studios

Virtual Classes and Studio Bookings

Don't fancy doing a class in a group? Our virtual classes are perfect for you!

Access them in one of our 3 Studios, which are also available for private hire.

Studio 1 - Our biggest studio is mainly used for fitness classes, however can be accessed anytime It is upstairs next to our weights room

Studio 2 - Is a smaller room but with similar equipment to Studio 1 and 2 spin bikes for virtual classes It is found downstairs along from reception

Studio 3 - Has similar equipment as Studio 1 and 2, with punch bags and ropes It is mainly used as a boxing studio It can be found outside underneath studio 1

All studios can be booked through the MyWellness App, each is equipped with TV's for virtual classes OR to be used for your own workout. Bring your friend for a paired workout.

Download the MyWellness App to book

Download on App Store

Download on Google Play

STUDIO 1 STUDIO 1

STUDIO 2 STUDIO 2

STUDIO 3 STUDIO 3

MYwellness app

How to use the app

The mywellness® App by Technogym is free to download from the App Store or Google Play, that allows you to book classes and track your workouts, storing your data into your personal Mywellness cloud

Scan the QR code below with your phone to download the App for your device.

Once downloaded, create your account!

Add in your weight, height and personal details to get started

Link to Banks O’ Dee Fitness using code 'banksodee'.

Add your card number onto your digital card, to scan into the facilities using your phone

You can then use this App to track body composition, book classes, track workouts and book instructor led inductions.

Download on App Store

Download on Google Play

Use access code to login: banksodee

MYwellness app

This cutting-edge platform helps you to stay motivated and get the most out of your training by tracking your activity both in and outside of our gym

You can also link with other popular Apps such as Strava, Fitbit and Polar meaning you can monitor everything all in one place

Benefits of the app

Record and track your workouts to review progress and reach your goals more quickly

Scan the QR code on most Technogym cardio equipment and it will track your workout automatically.

View video tutorials on how to perform exercises correctly with proper form, suitable reps, weights, and notes from your wellness coach

Keep track of all your body measurements using the TANITA scales (which are found on the gym floor, and measure body fat, hydrations levels, lean muscle mass etc)

Additional facilities

Football Pitch

Our full sized FIFA regulation 3G football pitch can be hired for training and mtaches for an additional cost. Standard power floodlights aree included in pitch hire, matched requiring full power floodlights attract an additional cost (price on asking)

Block bookings run from 1st August – 30th April, payable monthly with 1 month’s notice to cancel the entire block Single sessions require a minimum of 24h notice to cancel or the 100% charge will apply

Sports Hall

Our sports hall can be used for 5-a-side football, basketball, badminton, volleyball, netball and circuit training.

Block bookings or single sessions available throughout the day dependent upon pre-existing bookings

Can book either through reception or email info@banksodee.co.uk for block booking enquiries.

member events

Spin Marathon

Last Weekend of January Every Year! 8am-12pm, Solo or Teams up to 4 people

Non-Stop cycling to see who can cycle the furthest distance!

Instructor's encouraging you every step of the way

Great tunes and fun environment all morning

Extra points for the best team name

Followed by food and refreshments

Battle of the Classes

Back-To-Back classes on the hour every hour, for 4hrs!

15min breaks between every second class

FIVE vs Tabata

Flex and Tone VS Legs Bums and Tums

Strength vs Conditioning

Look out for our next Battle of Classes event

member events

Member and Guest Day

When: Every 3rd Wednesday of the Month

Your guests can get a taste of what is like to be a member of Banks O' Dee completely for FREE

Open Weekend

When: Every 4th Weekend of The Month

Invite your friends and family to our Open Weekend They can attend classes, use our gym and health suite completely for FREE

book your body analisys

Tired of constantly battling your weight?

Does it feel like no matter how many times you try, you just can’t stay motivated to shed the pounds?

It’s time to stop losing weight No, really It’s time to STOP! Despite what many believe the key to transforming YOUR body is NOT by losing weight...

It’s through changing your body composition.

Tanita body composition analysis has helped thousands to stay motivated to transform their body and their lives.

20 core measurements analysed in less than 30 seconds:

Body Fat

Muscle Mass

Muscle Definition

Fat Distribution

Visceral Fat

Bone Mass

Body Water

Metabolic Rate

Body Weight

How does tanita work?

Uses Tanita Bioelectrical Impedance Analysis technology

The most advanced body composition analysis technology on the market today

A low, safe electrical signal is sent from metal electrodes through your hands and feet to provide readings for the legs arms, trunk and abdominal area

The Tanita technology is the gold standard in the field

How accurate is it?

The Tanita Bioelectrical Impedance Analysis technology used is the most clinically accurate compared to all other products

Every body composition monitor uses patented equations that have been extensively researched and developed by body composition experts to deliver the most accurate and reliable body composition measurements

Tanita body composition monitors have been more extensively validated against alternative body composition techniques than ANY other brand of monitor

Book your body composition consultation today

A 30 - minute consultation with one of our instructors

It includes a demonstration of how to login and use the scales correctly, a discussion about what all the measurements mean and the main ones to focus on!

Get the best from your MyWellness App and learn how to track your weight, body fat % and muscle mass

The Tanita body analysis can be booked through the MyWellness App, or at reception and can be accessed by new or existing members

For more information click the button below learn more

What people say about tanita?

“I used to get so disheartened when I would weigh myself to find that I had hardly lost any weight even after being really strict with my diet and spending hours in the gym Now with Tanita, when I see my body fat reduce and muscle mass increase I feel great about myself I no longer allow myself to feel dejected by a lack of weight loss and all the hours spent in the gym finally seem like they were worth it ”

“Before I started using Tanita I always struggled to stick to any diet and fitness regime

Tanita was an absolute game-changer I love being able to track my progress and I get a huge deal of satisfaction when I achieve personal goals using the ‘goal setter’ function on my Tanita profile There truly is no better feeling than seeing hard work and dedication pay off ”

Research has found that the vast majority of people who want to transform their bodies fail for one of these two reasons...

1 2

They have no idea whether their diet and fitness plan is working

No matter how strict they are with their diet and how often they train they just can't seem to lose weight

Does the next line sound familiar?

“ During the first two weeks of my diet I feel really motivated, like this time I’m actually going to follow through with it But after a couple of weeks my motivation starts to dwindle and when I don’t see visible results I slip straight back into old ways ”

If this applies to you, Tanita body composition analysis could be the KEY to you finally being able to stay motivated to achieving the health and body that you have always wanted

What you need to know:

Your body is mainly composed of muscle, fat, water and bone

When you exercise more or diet you gain lean muscle and lose body fat

Your body weight may not change - you may even gain weight.

This is because lean muscle is 5x denser than fat.

This is why you need to think Body Composition NOT body weight

Would you be disappointed if you only managed to lose 2lb like this lady?

I imagine the answer would have been Yes But not if you knew the truth

THE SCALES MAY NOT LIE... BUT THEY DEFINITELY MISLEAD

3 reasons why you are doomed to failure by focusing solely on weight loss:

Body weight alone is a poor reflection on overall health In trying to lose weight many people often end up less healthy and less happy as a result

Quick-fix, crash diets may produce fast results but the weight loss will be in the form of body water and muscle NOT fat.

Very low calorie diets may force your body into ‘starvation’ mode. Which means you end up storing body fat rather than burning it So even if you lose weight, your fat ratio will increase 3

10 ways tanita will help you transform your body:

Monitor exactly how well your diet and fitness regime is working

Track your progress to achieving you personal goals

Stay motivated to achieving your health and fitness goals

Identify the exact type of training regime your body needs to deliver the results you want to see.

Fine tune your exercise program and diet by tracking muscle mass and metabolic rate

Personalise your training with ‘goal setter’ mode. Reduce your risk of diabetes, hypertension and certain cancers by checking body fat and visceral fat levels are within healthy ranges.

See improvements across numerous aspects of health

Feel amazing for seeing the positive change in your results

Fully compatible with devices such as Fitbit and applications such as Apple Health kit.

pre-made programmes

Find our wide variety of Beginner, Intermediate and Advanced pre-made workouts upstairs!

Ranging from upper body, lower body, full body, TRX, Kettlebells and body weight, choose your own premade workout to follow! This can either be taken as a paper copy or downloaded onto your MyWellness App!

All free to use at anytime by members.

Speak to one of our Instructors about any questions you may have regarding exercises to help you get the most out of your membership.

WHAT HAPPENS AT YOUR FIRST PROGRAMME SESSION?

AS A NEW MEMBER YOU ARE ENTITLED TO A HEALTH APPRAISAL AND A GYM INDUCTION IN THE FIRST 6 WEEKS OF YOUR MEMBERSHIP LET’S ROLL FORWARD TO THIS FIRST FITNESS PROGRAMME SESSION BECAUSE WE WANT YOU TO KNOW EXACTLY HOW WE HANDLE THAT SESSION AS IT’S A VERY IMPORTANT LANDMARK MOMENT FOR NEW MEMBERS AND WE PRIDE OURSELVES ON MANAGING IT DIFFERENTLY TO ALMOST ANY OTHER CLUB IN THE AREA

It’s perfectly normal for many new members to feel a bit nervous about this session and it may be that we have asked you to come at a quieter time in the week so that we have a good environment in which to teach you what we need to make your programme work for you

We will be giving you a lot of information during the session and it’s important to say at this point that we understand that you probably will not remember everything you get told.

Don’t worry; we’ve got lots of ways that we can help you to learn in your own time and in your most preferred way. When you come to the club for that first session you will be met at reception by your trainer Initially you will have an quick briefing session where the trainer will explain to you the plan for the session and what’s going to happen

This will include - Your health appraisal is a simple test incorporating three vital measurements: Body fat, blood pressure and aerobic ability followed by a Gym Induction to learn how to safely and effectively use the gym equipment

Our instructors will present you with your very own Personal Progress Pack which is an optional pack you can fill in at home and where you will be able to track the changes in your body composition, size, weight, flexibility, and strength

In addition, they will also show you how to complete your personalised programme card so that you can see the progress you are making and the trainers can also see when we need to make small adjustments to the intensity of your programme

They will talk about the importance of blood pressure, heart rate, body fat and cardio fitness and how you can gauge precisely the intensity of your workouts using some highly effective scientific principles

THEY WILL SHOW YOU THE GYM EQUIPMENT AND WHAT EXERCISES ARE RIGHT FOR YOU AND SET THE CORRECT PERSONALISED INTENSITY FOR THE PROGRAMME BEST FOR YOU

This whole session will take probably about 45 minutes to an hour and after that the trainer will explain a little bit about what you can expect from your membership going forward and the support, we will be giving you to help you boost your confidence and most importantly to get you to see some impressive speedy changes

ALL OUR PROGRAMMES ARE DEVISED IN ACCORDANCE WITH GUIDELINES FROM THE AMERICAN COLLEGE OF SPORTS MEDICINE.

The latest research has highlighted the benefits of training with resistance equipment to burn fat, as part of a weight control programme

Please don’t worry about getting bulky, as this won’t happen with the regime we are going to use with you It will help tone and firm you

Basically, this resistance training speeds up the metabolic rate, so calories are burned quicker – the secret of weight management We will prescribe you a programme comprising several repetitions on our gym equipment and at a specific speed – both of which we will show you when we go into the gym

The crucial factor is that we will find a weight on each piece of equipment, that you can only repeat a certain number of times, before you completely tire that muscle We will work that out for you and again, we would like you to keep records of what happens at each workout

So, don’t worry Your programme has been personally tailored for you and based on the latest exercise science You are in good hands with us!

Please click the link below to visit our website and we’ll help get you sorted and booked in. Alternatively, you can contact the Fitness Desk.

TRACK YOUR RESULTS WITH YOUR PERSONAL PROGRESS PACK

THE PERSONAL PROGRESS PACK IS YOURS TO KEEP AT HOME AND IT’S THE PLACE WHERE YOU CAN CHART THE WEEKLY CHANGES TO YOUR BODY, YOUR FITNESS LEVEL AND VARIOUS OTHER TESTS THAT WE MEASURE

Your trainer will give you your pack at your first visit and we would like you to complete it within a day or so of starting so we have an opening benchmark

When you open the pack, you will see a battery of different tests for you to do

We would like you to complete them weekly and if possible, at more or less the same time each week It helps us evaluate your progress and trigger any changes we need to make to your programme

When you open your pack on the left, at the top of the page we have a 3-minute step test that you can do at home

HEART RATE TEST

Heart rate is an important key to our programmes

If you can get a monitor to chart it accurately that’s great but if not then learn to take your own at the carotid artery on the neck

As you get fitter you should expect that your heart rate will drop week by week when you do this step test.

After you have measured your cardio improvements, we would like you next to test your strength

STRENGTH TESTS

To do this we ask you to do press-ups to test your upper body fitness. You can do either half or full press ups but remember always use the same type in one minute

Please don’t mix them or your improvements won’t be so noticeable After the press ups do as many sit ups as you can in 1 minute Again, as long as you use the same techniques each test, you will see clearly the progress you are making in the number of reps you can do

Arms & Shoulders

Next, we have some flexibility tests and we will show you how to do the exercises and how we measure the results:

FLEXIBILITY TESTS

Flexibility is important to how your body functions and how you feel We encourage you to make stretching a vital and regular part of your workout particularly if you suffer with any sort of arthritis or muscular issues

BODY MEASUREMENT CHART

The Body measurement chart is possibly the most important area on the chart, and we would like you to really focus on this

Neck

Hip Flexor

Lower Back Knees

Muscle is denser than bodyfat and because of this, you may initially weigh heavier while getting slimmer and more toned. If you weigh yourself and don’t measure yourself, this can be a surprise and de motivating.

Please measure yourself FIRST and you will be delighted with the results we get for you with in the first 6 weeks of your membership

BODY WEIGHT CHART

Weighing yourself on scales is very important to many of our members and we understand this but changes in your shape are the most accurate guide to the effectiveness of your programme If you are measuring in kilos, then put in the big box’s multiples of 5kg, I e If you’re in stones and pounds, then

Once you have done the weight chart you can see your BMI chart Next is the area of the card where we determine the Cardio intensity of your workouts

Cardio is great for building heart strength, burning calories and making your lungs more efficient.

Ideally you will have access to a pulse monitor And we would strongly advise you to buy one sell you one or we can simply show you how to take your own pulse rate using the neck or the wrist

If you haven’t got a monitor don’t worry Here’s how we establish your training zone

To get the most from your workout we need to ensure that your heart rate beats at a certain level throughout your workout This level is based on your age and exercise history This we call your training zone and it’s based on the American College of Sports Medicine guidelines, the world’s most eminent exercise organisation Firstly, we need you to recognise where you are on the “programme stage” Most of you will be starting out so you will be in the Initial stage area week 1 so your required range will be 55-70 % of your heart rate maximum for the first 4 weeks of your plan and then 60 – 80 % for the 5th & 6th week

For those fitter athletes, we suggest that you start at the Improvement stage with a 60 – 80 % range or for well-conditioned individuals use the 75-90% range.

HEART RATE CHART

Now we have your recommended training range we need to get your personalised heart rate numbers

If you now look at the graph below you need to trace your finger along the horizontal axis until you find the nearest point to your current age

For example, if I am 40-year-old

From here trace your finger vertically until it meets the lowest number of your required range

I’m using the 55% point as I’m new to exercise

My low number for a 40-year-old will therefore be 99 Make a mental note of that number

Now we need to get the higher-level number so continue to track your finger vertically until it reaches the 70 % line and note that number.

My training zone is therefore 99- 126 beat s per minute for the first 4 weeks and then for the next 2 weeks I will be training between 108 –and 144 beats per minute at the high end

In another area of this site we will show you how this information is used on your session by session programme cards to make every workout super effective for you

YOUR GUIDE TO A HEALTHY & EFFECTIVE RESISTANCETRAINING PROGRAMME

RESISTANCE TRAINING (OR STRENGTH TRAINING) ISN’T JUST ABOUT BUILDING UP YOUR MUSCLES AND STRENGTH, IT CAN ALSO IMPROVE THE WAY YOUR BODY FUNCTIONS AND THE FITNESS OF YOUR HEART AND LUNGS

There are several different factors we must consider when undertaking a structured resistance training programme:

The number of sets

The number of repetitions (within the sets)

The type of exercise we are doing

The intensity of the workout (amount of weight used)

The frequency of the sessions

The rest periods between each set

WITH THAT SAID, WE’RE READY TO FILL OUT OUR PROGRAMME CARD

From the left side of the card, you can input:

The adjustments (position of exercise i e incline position)

The order of the exercises you will be partaking

The exercise name

The number of sets for this exercise

Targeted rep range for the exercise

We recommend performing at 8-12 repetitions on each piece of equipment you train on

It’s also important to note down the Rep Speed we are performing for these exercises. We recommend using a 6 second rep speed to get the best results.

So this would include 2 seconds for the lifting phase and 4 seconds for the lowering phase

For example, if I am doing a chest press on a bench, I would be lowering the bar for 4 seconds and then lifting the bar for 2 seconds (4 + 2 = 6 seconds)

The science is that we need to get the muscle to fatigue within 60-90 seconds, and we achieve this with the 6 second rep speed and finding a level that will tire you within 8 – 12 repetitions. If you can’t manage 8 reps, then the weight is too heavy and similarly, if you can do more than 12 repetitions, then the weight is too light You will get it spot on within a couple of workouts

Towards the right and along the top of the card (see below), we can write down the dates we trained and results we produced in terms of sets, reps and weight used

Finally, we have a section at the bottom right of the card (see below) to note down your stretching numbers.

Stretching is very important to do at the end of your workout and we would ask you to perform each stretch at a slow and controlled speed, between 10-30 seconds to get the most effectiveness.

Stretching the body part, you trained during your workout will help in improving muscle recovery and avoiding delayed onset muscle soreness

HOW THINGS WORK? NEED A REFRESHER SESSION?

FORGOTTEN

Don’t worry if you can’t remember what we have told you at your induction session We understand that we often overload you with detail

That’s why we can arrange a refresher session with you to cover off any gaps in your knowledge about how the programme works or how to work the equipment.

After meeting your fitness instructor, they will spend 30mins going over any questions you may have about the equipment upstairs

And what’s more. If you need more than this then that’s fine too and we are happy to oblige.

It’s just so key to us that you feel thoroughly confident in what you need to do and how to work the equipment to help you

Click the link below to visit our website and we’ll get you booked in for your refresher session get started

MEETTHETRAINERS

meet the personal trainers

Meet Rebecca armstrong-haimes - RAH WELlness

With over 20 years dance experience, fitness has always been a passion of mine from a young age I enjoy creating fun and interesting workout sessions to help change my client’s relationship with exercise

Promoting a healthy and balanced lifestyle instead of a quick fix diet is the foundation of my personal training style and I would love to help you start your journey

If you are looking for a new outlook on working out or just don’t know where to start, send me an email or message today to kickstart your journey

Instagram: @rah wellness

Email: rah wellness@outlook com

Meet rachael marshall - Rsm fitness

Growing up I was clueless when it came to anything health & fitness related which is why I ended up at the point I was at My weight spiralled and started to control all aspects of my life I decided enough was enough and joined the gym and it changed my life I started learning about exercise and nutrition, documented my progress online and fell in love with lifting! At first, I was terrified but I slowly overcame all my gym fears and anxieties and started helping others do the same, it was only then that I realised I had found my passion and became a personal trainer to try and help as much people as I could from dealing with all their fitness related struggles alone like I did If you’re sick of the yo-yo “quick fixes” and ready to make some long-term sustainable changes to your life, drop me a message at 07712480597!

Email: rachael@rsmfitness com

Instagram + Facebook: rsm fitness

Meet Amy Smith - fitness amy smith

I’m Amy, the owner of Fitness Amy Smith

I’ve worked in the fitness industry for 9 years My aim is to help my clients get the results that they are looking for in the simplest and most realistic way I believe that everyone can reach their goals while still living life to the fullest I call that balance If you are yet to find the balance between your personal life and gym life or are struggling to achieve any sort of fitness goals then I can help you out Stop me for a chat if you pass me in the gym or contact me on fitnessamysmith@outlook com I’d be happy to answer any questions that you may have regarding fitness, nutrition or well being My clients results speak for themselves, take a look on my Instagram page where you will see some amazing transformations @fitnessamysmith or some tasty recipe ideas and a little insight to my day to day life

meet the trainers

Meet trevor lawn - Better Fitness PT

My fitness journey started with multiple sports at school and Kung Fu buy the age of 14 Buy the time I was 18 I was a blackbelt instructor and had several kickboxing fights under my belt Then I discovered Thaiboxing and at the age of 25, I went to Thailand to study the discipline Upon my return I competed in my first Fight and went on to coach others, establishing my own Thaiboxing Club in 2002, ByDandMauyThai In 2010 I became a fulltime Gym Manager and Personal Trainer Furthering my knowledge in level 3 personal trainer, TRX, Kettlebells, Olympic lifting, nutrition, callisthenics (bodyweight gymnastics and strength training) along with mobility, flexibility and GP referral rehabilitation qualifications

Website: https://www betterfitnesspt co uk/

Meet Paul Hosie - PH PT

Whether you’re seeking to enhance athletic performance, achieve sustainable weight loss, gain muscle or simply live a healthier lifestyle, I will be on hand to guide you through the process

Whilst I aim to keep sessions fun, There will be a no nonsense approach to keep you consistent Beginners will be shown correct lifting form & help working on your bad habits Experienced athletes will be pushed to their limits Injuries like Back & knee pain are major factors limiting the general population from taking steps towards their goals, surprisingly for most, these are easily fixed within one form correction session Nutrition wise, you will be eating real food, no unsustainable methods or gimmicks I have a background in fight sports, over 15 years experience in fitness, a current client base ranging from ages 13 to 76 & I train beginners to champion athletes Using this experience, I plan to help you enjoy the process of achieving your goals

Website: https://www paulhosiept co uk/

MEET FITNESS BEYOND

We have been helping clients achieve their fitness goals for over 18 years now since fitness beyond started back in 2005

Between myself and Mark we are both advanced level 3 UK qualified, qualified in diet & nutrition and hold a poliquin strength and condition qualification that is recognised worldwide

At fitness beyond we specialise in 1-2-1 PT body transformation plans and have a high turnover of client results which can be viewed on our social media and on our official website

We also offer an 8 & 12 week online Pt service which is very popular and WE also work with athletes and young players who are looking to improve their sports conditioning for football These session can be booked as 1-2-1 and small group sessions

To see some of our client results please visits our website www fitnessbeyond co uk and to view some of our sports conditioning session please follow us on Instagram @fitness beyond Any other info required please contact us

Email: info@fitnessbeyond co uk

DON’T MISS OUT ON OUR FAMILY & FRIENDS OFFER

TRIAL MEMBERSHIP PASSES

As a thank you for becoming a member, we would like to offer you the chance to

Treat your friends to a trial membership

SPECIAL 14 Day Trial pass

Research shows that training with friends or family improves motivation to attend the gym So if you sometimes struggle working out on your own, this is a great way to defeat that feeling!

Please note, this offer is only valid during the first 6 weeks of your membership

Please click the link below to find out how to get started

Learn more

you are what you eaT!

Every new member gains access to a 5 day food diary, where you fill it in and bring to one of our trained staff members who can offer simple advice on what to swap out and suggest to include in your diet to help improve your fitness results

This can be accessed through our website, and is a one time option for free advice.

Food diaries are a key way to help you become more aware of your eating habits A food diary will also encourage you to make conscious choices about what you eat – writing it down gives you the chance to think twice before you act This is one of the most useful things you can do to help you gain control of your weight. Portion sizes are very important!

Step 1 Download our 5 day food diary

Step 2 Send it to us when you’ve completed it or hand it in to a member of the fitness team when you visit Step 3 We will review your diary and give you a comprehensive set of tips and improvements. Download

cardio training:

how to do it right

There are many benefits to adding cardio exercise to your fitness programme...

It helps you burn fat and calories

Makes your heart stronger

Can help with your mental health & dealing with stress

Helps you sleep better

Can improve your overall confidence and make you feel good

There are various other reasons that I’m sure you would be aware of.

But how do we go about integrating an effective cardio programme into our workouts?

There are 3 different levels of intensity you should be focusing on during your workouts:

Low-Intensity Cardio

Moderate-Intensity Cardio

High-Intensity Cardio

Using the table, find out the level of exercise intensity you should be working at based on your fitness experience

To calculate your target training rate, find your age at the base axis and then scroll up to the % appropriate This charts the zone we would like to exercise in

Your required range will be based on your age and where you are based on your fitness levels, to determine the intensity of the workout

If you now look at the graph below, you need to trace your finger along the horizontal axis, until you find the nearest point to your current age

So for example, if I am 40 years old and am new to exercise, I would be using the 55% point to track

So my target low number ofexercising is 99 BPM and my high number would be 126 BPM at 70% intensity rate

SO NOW I KNOW, IF I’M NEW TO CARDIO TRAINING, I SHOULD BE TRAINING AT A HEART RANGE PERFORMANCE RANGE BETWEEN 99 AND 126

Once my fitness improves, I can then move onto the Improvement and Maintenance Stages, using the Maximum Heart Rate range to determine my new training zone. Hopefully this has given you a better understanding of how to maintain an effective cardio training programme and the type of things to aim for in your workouts.

NEXT, YOU’LL NEED TO RECOGNISE WHERE YOU ARE ON THE ‘PROGRAMME STAGE’.

Banks o' dee special free report benefits

of resistance training

benefits of resistance training

When beginning your strength training program, the risk of getting hurt can be greatly reduced by starting out with machines rather than free weights As you become more comfortable with the machines, slowly learn to use free weights

If you want to stick with the machines, know that they will give you the same benefits as free weights.

As for the concern that women will look like men, it won't happen without the help of steroids, which you shouldn't even consider using

Sometimes when we think of being healthy, we think of eating and running While these are important, strength training should never be left out

Strength training provides benefits to your health that cannot be found with any other mode of exercise and shouldn't be forgotten.

Regular

resistance training will:

Help you in day-to-day activities around the house and in your yard

Help you avoid lower back pa

Regular resistance training will:

04

Increase bone density which is important fo

05

Increase muscle mass which burns more calories throughout the day than an equal amount of fat

Even with all these benefits, many people are reluctant to start training with weights. Concerns include injury, incorrect form and for women - not wanting to grow muscles and look like a man.

The benefits of a good strength training program are almost endless Less disease, more happiness and most importantly, showing off your muscles at the beach.

Strength training should be part of everyone's routine. Even if you are low on time, strength training according to the ACSM (American College of Sports Medicine), only needs to be done 2-3 times per week with each session lasting no more than one hour For 2-3 hours per week, huge benefits can be realised

banks o' dee fitness team

Gift vouchers and guest passes

Share the joy of working out with your friends

Are you ready to share the incredible benefits of your Banks O' Dee experience with your loved ones?

Gift your friends and families a guest pass or a gift voucher and inspire each other, push your boundaries and most importantly have fun working out together

Gift them the chance to unlock their potential, improve their health, and create unforgettable memories

Learn more

NET ZERO JOURNEY

In

2020 we embarked on a journey towards net zero

Through the community and renewable energy scheme (CARES) we have achieved the installation of our solar panel system with storage batteries that allows the sports club to run on our self produced green energy.

Other services

Dee Club Barbers

- Linda Morgan, Male barbers

07483160879

thedeeclubbarbers@gmail com

Facebook: The Dee Club Barbers

BriDun Physiotherapist

- Brian Duncan, Physiotherapist, Ergonomist, Acupuncture and Pilates

07929606069

bridunphysio@outlook com

www bridunphysiotherapy com

Jodie Black Sports Massage

- Jodie Black, Sports Massage, Sports Taping and Kinesiology Taping

07842509734

Instagram: Jodieblack fitness

Facebook: Jodie Black Sports Massage

R and R Tranquility

- Rea Neill, Facials, Massages, BIAB Nails, Waxing and other treatments 07500775737

Facebook : R&R Tranquility

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