WELCOME TO S.M.A.R.T
Well that’s the hard bit done. You’ve joined!
Now let’s help you get the best from your time with us...
This is designed to help you during your first 8 weeks of membership to ensure that you get off to the best possible start.
You can book all your sessions on here and access advice, and support or simply book your coaching sessions.We also have a members zone promoting the latest offers and services CLICK HERE.
Watch out for our regular newsletters and email bulletins that will highlight areas we think will help you and add to your enjoyment with us.
Kind Regards,
Mottram Hall Fitness Team
START YOUR FITNESS & WELLBEING JOURNEY WITH US
For the last 25 years, our team of experts have been working together to make our members fitter, healthier, happier and stronger. We aim to deliver to our members simple solutions in health and wellbeing which manifest into meaningful change and lifestyle balance. As a new member we offer you as part of your fitness journey a ChampneysYOUnique Personal Training session in the first 8 weeks of your membership.
GETTING STARTED
Your first session is a very important landmark for our new members so we want you to know exactly how we handle that session. It’s perfectly normal for many new members to feel a bit nervous at first so we have created a simple yet bespoke personal training programme to help you achieve your goals. Read on to make sure you are ‘in the know’…
CHAMPNEYS YOUnique PT
We have all got our reasons for training. But no two bodies are the same. This is why we have created YOUnique PT and subsequent one-to-one sessions designed to be progressive and challenging that work best with your body, your lifestyle, and your terms.
HOW IT WORKS
Your first step is our ChampneysYOUnique PT
Your Wellbeing Coach will always start with an assessment and evaluate your history and goals, taking into account current fitness, potential injuries, limitations and nutrition to create your personal roadmap. Since needs, goals and lives change, the conversation between you and your coach will play a vital role in your success.They then assess your body composition and identify key areas for improvement, along with an 8-point movement screen to identify any weaknesses or imbalances in your body finished with a short-sweat session to ensure you have completed a workout before you go home (60 mins).
If you then decide to continue training with your coach, they will design and guide you through a progressive fitness journey with regular ‘check-ins’ to create long term changes in health and mind whilst transforming your body!
If you think at this stage personal training is not for you then the trainer will design a general programme of exercises for the gym that you can begin to follow during the first 8 weeks.We would like you to keep records of what happens at each workout and will therefore provide you with a purple workout card We 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 you need to make small adjustments to the intensity of your programme should you require their help in the future.
From 6-12 weeks we offer all members a reassessment using theYOUnique PT protocol. If you are happy to continue training alone, we will provide you with a green programme card to record your fitness efforts. However, if you require one to one personal training to deliver fast and effective goals then please book with one of our Wellbeing Coaches, please Click Here
PARTNER UP! Staying fit is always easier and more fun if you have a friend by your side. If you want to train with a friend we can offer PT for 2. So, don’t worryYou 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 Wellbeing & Fitness Desk.
INTRODUCING MYZONE - YOUR PERFECT WORKOUT PARTNER IS HERE!
Champneys Health Clubs are excited to announce its new partnership with Myzone
WHAT IS MYZONE?
Myzone is a wearable activity belt used to record your exercise effort (rather than fitness), so it doesn’t matter if you’ve been training for years, or are just dipping your toes into it. It’s based on your individual stats and is accurate (equiv. to an EKG at 99.4%). This means that it’s a level playing field for all (think of it as a golf handicap!)
HOW IT WORKS?
Your Myzone belt monitors your heart rate, calories and time spent exercising that convert into Myzone Effort Points (MEPs). If you earn 1300 MEPs in the month you meet the minimum requirement for physical activity specified by the World Health Organisation* and you make progress towards the next Myzone status level. Your Myzone status level is determined by how consistent you are with your exercise on a monthly basis so if you do not hit at least 1300 MEPs for any given month, your status level will drop.
The Wellbeing Team will monitor your points and reward you as you accumulate them and move through the status levels.
THE BENEFITS OF MYZONE:
You will be able to view your effort live in club on the Gym TV’s AND on your smartphone You will be able to record ALL your activity (inside and outside of the club!)
You will receive email workout summaries You will earn points, gain status rankings and get rewarded You can enter challenges or set your own challenges
You can connect to 3rd party equipment for maximum versatility
INTRODUCTORY NEW MEMBER OFFER
If you are still not convinced then ask the Wellbeing Team to trial a demonstration belt for a few days.
SEE HOW MYZONE HELPS PEOPLE LIVE HEALTHIER LIVES...
“MYZONE has taken my workout to different heights. I’ve learned that more is not necessarily better; effi ciency is the real target. I’ve also become more aware of what I eat because MYZONE tells you how many calories you burn in a workout session. Also, I don’t overtrain. I make small goals for myself and by using MYZONE to calculate my exertion rate and calorie burn, I am getting better results.”
“MYZONE has made my gym a better club. My PT showed me how to use the MYZONE belt and what I needed to do to get into the red zone. I’d got into a bit of a rut with my training, but MYZONE got me back on track. I’m averaging four workouts a week now - three times in the club with a run outside. I’ve only had my belt for four months and I’m completely addicted.”
What people say about Body CompositionAnalysis
(Bodystat)?
“ 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 Bodystat, 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.
Wherever you are in your fitness journey, let MyZone take it to the next level.
Don’t let your effort go unrewarded.
“ Before I started using Bodystat I always struggled to stick to any diet and fitness regime. Bodystat was an absolute gamechanger. I love being able to track my progress and I get a huge deal of satisfaction when I achieve personal goals.There truly is no better feeling than seeing hard work and dedication pay off.
NEEDA REFRESHER SESSION?
FIND OUT MORE ABOUT MYZONE
Don’t worry if you can’t remember what we have told you at yourYOUnique PT session.We understand that we often overload you with detail.
Click the link below to visit our website and we’ll help you get sorted with your very own MyZone belt!
Click the link below to visit our website and we’ll get you booked in for your Body composition analysis today or book as part of youYOUnique PT session.
*If you’re not familiar with the World Health Organizations Guidelines for Physical Activity these guidelines recommend a person performs 150 minutes of moderate or 75 minutes of vigorous activity per week. In Myzone terms, this equates to 300 MEPs per week and 1300 MEPs per month.
That’s why we can arr ange a refresher session with you in your first 6 weeks to cover off any gaps in your knowledge about how the programme works or how to work the equipment.
CLICK HERE FOR MORE INFORMATION
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.
BOOK YOUR ‘BEFORE & AFTER’ PHOTO SESSION
MANY OF OUR MEMBERS COME IN WITH THE INITIAL FEAR OF HAVING A “BEFORE” PHOTO TAKEN BUT ONCE WE REASSURE THEM OF THE BENEFITS, THEY UNDERSTAND IT’S A BIG MOTIVATING FACTOR FOR THEIR CONTINUED PROGRESS.
Taking regular “After” photos are also essential. We recommend you take your ‘after photo’ ever y week or two but no later than 3 weeks.
5 Tips for the Perfect "Before" Photo:
Men should take photographs wearing shor ts or a swimwear without a shir t, while women should wear a bikini or fitted gym shor ts and a spor ts bra It's impor tant to see your stomach, so don’t suck that tummy in! You may see your most pronounced changes in that area.
Click the link below and we’ll get you booked in for your photos. 1 2 5 3 4
If you don’t want us to take the shots, get a friend to help you take the photos or use a tripod or the auto-timer on your camera. A friend will be most helpful to get your body centred in the frame, especially for photos taken from the back.
Stand in front of a blank, plain-coloured wall, with as little distraction or clutter behind you as possible. You're the star of the show here!
Take multiple photos. Take at least one from the front, back and side. If you want to, you can even flex or pose for one or two additional ones.
Remember to take your photos regularly in those same positions (and even same clothing) On day one, day 15, day 30, day 60, and so on That way it's easier to see exactly how your body has changed. CLICK HERE TO BOOK
SPECIAL PERSONAL TRAINING OFFER
GET 180 MINUTES OF EXPERT, MOTIVATIONAL PERSONAL TRAINING FOR JUST £120
PACKAGE FOR ALL NEW MEMBERS
(Valid for the first 8 weeks of your membership ONLY.)
We are truly proud of our team of Personal Trainers! S PE CIAL OFF ER 3 SESSION INTRO
That’s just £40 per one hour session.
Plus you get a complimentary Body Composition Analysis pre and post PT package.
Our Personal Trainers are highly professional with varied individual specialisms to ensure your every health and fitness goal is made possible.
You don't have to be a seasoned athlete or bodybuilder to enjoy the benefits of a personal trainer. Personal training benefits both the person who has never worked out as well as professional athletes.
Having a personal trainer can save you a lot of time, frustration and pain in your journey to achieve your health and fitness goals.
WHAT WE CAN GUARANTEE:
The best choice of trainer for your fitness goals
Expert, friendly & motivational training sessions
Professional and proven advice to produce the best results
You will look and feel better
You will be more determined to continue your fitness journey
Do you have what it takes to become a stronger, fitter & happier you?
We’re here to help you achieve what you want…don’t miss out on your chance.
Click the link below to visit our website and claim this Special Personal Training Offer.
CAN GUARANTEE:
The best choice of trainer for your fitness goals Expert, friendly & motivational training sessions Professional and proven advice to produce the best results You will look and feel better You will be more determined to continue your fitness journey
SPA TREATMENTS AT MOTTRAM HALL
Do you have what it takes to become a stronger, fitter & happier you?
range of spa treatments, from manicures and pedicures to facials and waxing and hairdressing services. We
Working alongside award-winning brands we have all the pampering treats you could possibly imagine to leave you feeling refreshed, awakened and rejuvenated. Discover an extensive look after brows and lashes and offer body wraps, scrubs and a sumptuous collection of massages. Our treatments are not just for women. Men’s spa treatments are just as important as any other, and our grooming services are perfect.
We’re here to help you achieve what you want…don’t miss out on your chance.
At Champneys, we are proud to employ both male and female therapists. Please inform our staff at time of booking, if you have a preference.
Click the link below to visit our website and claim this SpecialPersonalTraining Offer.
*Terms and Conditions Apply. See below for details.
Book one of our 25 minute treatments in the first 8 weeks of your membership and we will upgrade you free to 50 mins.
BOOK YOUR BODY COMPOSITION ANALYSIS
TIRED OF CONSTANTLY BATTLING YOUR WEIGHT?
Does it feel like no matter how many times you try, you just can't stay motivated to reduce the pounds? It's time to stop losing weight.
Despite what many believe, the key to transforming YOUR body is NOT by losing weight... It's through changing your body composition.
Body composition analysis will help you to stay motivated to transform your body and your life.
WHAT YOU NEED TO KNOW:
• Your body is mainly composed of muscle, fat, water and bone
• When you exercise more and 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.
2 REASONS WHY YOU ARE DOOMED TO FAILURE BY FOCUSING SOLELY ON WEIGHT
Your metabolic rate, body fat, lean weight and water retention is analysed in less than 30 seconds
readings for the whole body, i.e legs, arms, trunk and abdominal area
• Your metabolic rate, body fat, lean weight and water retention is analysed in less than 30 seconds
WHAT PEOPLE SAY ABOUT BODY COMPOSITION ANALYSIS TEST?
WHAT PEOPLE SAY ABOUT BODY COMPOSITION ANALYSIS TEST?
Identify the exact type of training regime your body needs to deliver the results you want to see
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 with the Body Composition Test, 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.
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 with the Body Composition Test, 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.
”
Fine tune your exercise programme and diet by tracking muscle mass and metabolic rate
Body Composition
Feel amazing for seeing the positive change in your Body composition results
Click the link below to visit our website and we’ll get you booked in for your Body Composition Analysis today or book as part of you YOUnique PT session.
CLICK HERE FOR MORE INFORMATION
What people say about Body Composition Analysis Test?
“ 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 with the Body Composition Test, 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. ”
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
6Ways BodystatWill HelpYou TransformYour Body:
“ Before I star ted having my Body Composition tested I always struggled to stick to any diet and fitness regime. Bodystat was an absolute gamechanger. I love being able to track my progress and I get a huge deal of satisfaction when I achieve personal goals. There truly is no better feeling than seeing hard work and dedication pay off. ”
Monitor exactly how well your diet and fitness regime is working 1
Trackyourprogresstoachieving
2
your personal goals
What people say about Body Composition Analysis Test?
5
Fine tune your exercise programme and diet by tracking Identifytheexacttypeoftraining regimeyourbodyneedstodeliver the results you want to see 4
Click the link below to visit our website and we’ll get you booked in for your Body Composition Analysis today or book as part of you YOUnique PT session.
Stay motivated to achieving your health and fitness goals 3
Staymotivatedtoachievingyour
muscle mass and metabolic rate
Feel amazing for seeing the positive change in your Body composition results 6
CLICK HERE FOR MORE INFORMATION
“ 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 with the Body Composition Test, 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. ”
How does Body Composition Analysis work?
• It uses bioelectrical impedance analysis technology
“ Before I star ted having my Body Composition tested I always struggled to stick to any diet and fitness regime. Bodystat was an absolute gamechanger. I love being able to track my progress and I get a huge deal of satisfaction when I achieve personal goals. There truly is no better feeling than seeing hard work and dedication pay off. ”
• Our body composition monitors have been more extensively validated against alternative body composition techniques readingsfor trunk
• A low, safe electrical signal is sent from metal electrodes through your hands and feet to provide readings for the whole body, ie legs, arms, trunk and abdominal area
How accurate is Body Composition Analysis?
Click the link below to visit our website and we’ll get you booked in for your Body Composition Analysis today or book as part of you YOUnique PT session.
• The bioelectrical impedance analysis technology used is the most clinically accurate compared to all other products
CompositionAnalysis The monitoruses CompositionAnalysis?
• 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
• Our body composition monitors have been more extensively validated against alternative body composition techniques
Our Expert podiatrist can help you identify any issues that may be
and
Our gait analysis involves a thorough assessment of your foot mechanics and walking pattern to identify any issues that may be impacting your overall health and fitness. By detecting any dysfunction in your feet or lower limbs, we can work with you to address any pain or discomfort you may be experiencing and improve your performance during your workouts.
A REVOLUTIONARY NEW HEALTH PROGRAMME "FOR MIND, FOR BODY... FOR LIFE".
This is a unique online programme for mind and body. Based on healthy eating and a whole 6 weeks’ support and education from Champneys & the DROPiT21 Team.
If you are truly ready to make a positive lifestyle change then DROPiT21 is the programme for you.
DROPiT21 is a structured weight loss plan geared towards people with busy home and work lives, but who want to make a positive change to live healthily.
NO calorie counting, NO pills, NO shakes or meal replacements. It’s not a quick fix faddy diet that is impossible to stick to.
DROPiT21 is simply about getting back to basics in the approach to food and cooking, avoiding sugar and chemical-laden processed, refined and packaged foods. It’s about eating real foods, as close to their natural form as possible...
DROPiT21 is a completely online programme focusing on education and motivation based around clean eating and most importantly wellbeing.
It is designed to be fully inclusive for both male and female of all shapes and sizes, of any age. So it’s suitable for everyone!
Click the link below and get started on your own diet programme.
GUEST PASSES
As a thank you for becoming a member, we would like to offer you the chance to... Treat up to 3 of your friends to a COMPLIMENTARY GUEST PASS at the club.
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.
On renewal of membership you will receive up to 3 guest passes each year to be used at your convenience in a 12 month period.
Please click the link below to find out about our Terms and Conditions for this offer.
Your complimentary guest passes will be sent to you via the Club Administrator. Please note bookings are subject to availability and require a minimum of 24 hours notice.
To book your guest pass please contact the Wellbeing & Fitness Desk.
CARDIO TRAINING
HOW
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
Using the table, find out the level of exercise intensity you should be working at based on your current stage of fitness.
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. (Recommendations from the American College of Sports Medicine)
Next, you’ll need to recognise where you are on the ‘Programme Stage’.
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 of exercising 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.
WHY NOT TRY THE MYZONE TEST?
WHAT IT IS?
The MZ-Fitness Test is an 11 minute test that concludes with one minute of recovery and calculates how many beats your heart rate drops during that minute. A higher score may be indicative of a healthier heart.
The test consists of:
• 1 minute in the grey zone
• 3 minutes in the blue zone
• 3 minutes in the green zone
• 3 minutes in the custom purple zone
• 1 minute recovery
HOW IT WORKS?
• Go to the Myzone app
• Select “Workout” from the menu
• Select “ZM” on the workout screen
• Load the MZ-Fitness Test
• When you are ready to start, click “play” and follow the on-screen zone prompts
For the exercise portion, you may perform any cardio activity that you would prefer. During the last minute of recovery, completely stop the activity, ensuring you are at complete rest.
THE RESULT
While your score is unique to you and not meant to be compared with others, research indicates a recovery of more than 20 beats in the first minute following exercise is good! This has been proven to be more closely linked to good heart health. On the other hand, a heart rate recovery of 12 beats or less in the first minute following exercise is closely linked to poor heart health.
The purple zone is a custom zone unique to the MZ-Fitness Test and requires 80-85% effort. The final 3 minutes of the exercise portion of the test should be completed within this zone. If you exceed 85% for more than 40 consecutive seconds, the test will be invalid, and end. A warning will show up when you’re at 86% or over to indicate this.
HOW TO SEE THE RESULT?
You will find your result in the Body Metrics section of the Myzone App. To see your progress, perform this test every 6-8 weeks and aim to keep your test every 6-8 weeks and aim to keep your test conditions the same with each test to provide the most accurate and reliable results (i.e. same time of day and mode of exercise).
RESISTANCE TRAINING (OR STRENGTH TRAINING) ISN’T JUST ABOUT BUILDING UP YOUR MUSCLES AND STRENGTH, IT CAN ALSO IMPROVE THE WAY YOUR BODY FUNCTIONS FOR EVERYDAY LIFE.
RESEARCH ALSO HIGHLIGHTS THE BENEFITS OF TRAINING WITH RESISTANCE EQUIPMENT TO BURN FAT, AS PART OF A WEIGHT CONTROL PROGRAMME..
For women please don’t worry about getting bulky, as this won’t happen with the regime we are going to use with you. Instead it will help tone and firm you.
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
With that said, you are ready to fill out your 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
• The intensity of the workout (amount of weight used)
• The frequency of the sessions
• The rest periods between each set
In general we recommend performing at 8-16 repetitions on each piece of equipment you train on.
It’s also important to note down the Rep Speed you 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 you are doing a chest press on a bench, you would be lowering the bar for 4 seconds and then lifting the bar for 2 seconds (4 + 2 = 6 seconds).
The science is that you need to get the muscle to fatigue within 60-90 seconds, and you achieve this with the 6 second rep speed and finding a level that will tire you within 8 – 16 repetitions.
If you can’t manage 8 reps with good form, then the weight is too heavy and similarly, if you can do more than 16 repetitions with good form, 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), you can write down the dates you trained and results you produced in terms of sets, reps and weight used.
RESISTANCE PROGRAMME
Stretching the body part you trained during your workout will help improve your flexibility and injury prevention.
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 and hold between 10-30 seconds to get the most effectiveness.
At Champneys we also offer stretch and yoga classes to improve your range of movement and flexibility further. So, don’t worry as your programme will be 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 into your desired activity. Alternatively, you can contact the Wellbeing & Fitness Desk.
BASIC GUIDELINES FOR SETTING UP GYM EQUIPMENT
Navigating your way through gym equipment marked with knobs, handles, pulleys, and cables can feel more than a little intimidating. The good news is, strength training on machines isn't rocket science. Machines are designed to make strength training comparatively easy by guiding your body through controlled ranges of motion, rather than forcing you to control your own movements with free weights.
At Champneys we want to make the process as simple for you to follow as possible, so keep these broad tips in mind:
• Machines come with instructions:
Look for the panel of instructions on every weight machine you come to. These instructions typically tell you which muscle groups the machine is designed to target, how the machine works, and where the adjustment points are on the machine. When in doubt, seek these instructions out and take the time to read through them.
• Adjustment points are usually a bright color:
No one's body is exactly the same - some people are taller, others are shorter, some have long arms and legs, others have short torsos. The result is that everyone's range of motion and mechanics for a particular exercise shouldn't be exactly the same - they should be adjusted based on personal needs. Machine manufacturers try to accommodate people of all shapes and sizes by providing adjustment points on the equipment. Typically, these adjustment points can be found on the seats, chair backs, or depending on whether the machine is for the upper or lower body, the location of the moveable parts. To make these adjustment points as obvious as possible, they're typically marked with bright-colored handles for quick identification.
• Start with a light weight to test the range of motion: For the selected weights machine, all you do to select a weight is pull out the pin on the weight stack and insert it into the stack at the weight amount you want to lift. If you're unfamiliar with a machine, or you're unsure whether you've made the appropriate adjustments to the machine for your height, select a light weight and test the range of motion.
• Your position should feel comfortable:
If you feel like your joints are hyperextending while performing a lift, or if you feel like you have to strain your back awkwardly to push against the seat, or if you feel like the weights are clanging onto the weight stack before you've gone through a full range of motion, or if you feel like the pads of the machine are hitting your joints at an uncomfortable location, chances are something on the machine needs to be adjusted to accommodate your body. Your body should feel steady and comfortable while performing each exercise, so check the adjustment points and try a different position to see if it helps. And, when in doubt, ask a Champneys Wellbeing Coach for assistance.
FORGOTTEN HOW THINGS WORK?
NEED A REFRESHER SESSION?
Don’t worry if you can’t remember what we have told you at your YOUnique PT session. We understand that we often overload you with detail.
That’s why we can arrange a refresher session with you in your first 6 weeks to cover off any gaps in your knowledge about how the programme works or how to work the equipment.
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.
MEMBERSHIP CARDS
Please ensure that your membership card has been updated to the new barcoded card. In order to produce the card we require a photo ID. If we haven't already updated your card please go to the Wellbeing & Fitness Desk to have your photo taken this month. Unfortunately, we cannot issue new membership cards without a photo ID or allow you to use the Club.
SCANNING IN & OUT
For health and safety reasons we require all members to scan in and out at the Wellbeing & Fitness Desk. Failure to do so may result in termination of membership.
MEMBERSHIP TIMES
Please remember the club usage times apply to your membership type. It is important that you adhere to these, otherwise we will be forced to withdraw your membership.
GYM USE
Due to Covid19 and government advice you are required to book your gym session via the members booking system prior to arrival. We advise that all members seek guidance from the Wellbeing Team before using any new or unfamiliar equipment. Please note the gym is unsupervised at various times of the day. If you are pregnant, have injuries and / or medical problems or have not used gym equipment before please contact a Wellbeing Coach prior to use. For health and safety reasons please ensure you are wearing suitable exercise clothing and trainers when using the Gym. Use of the Gym and equipment is at your own risk.
BOOKING GUIDELINES
For guidance on booking the pool, gym and classes please click here
CLICK HERE FOR MORE INFORMATION
TERMS & CONDITIONS
Please click here to find your Clubs terms and conditions.
CLICK HERE FOR MORE INFORMATION
CHAMPNEYS CODE OF CONDUCT
Please watch the video below.
WATCH VIDEO
CLUBSPONSORSHIPSCHEME
RUN A LOCAL BUSINESS OR TRADE?
If you’re a member of Mottram Hall and you run a local business or trade, we want to hear from you.
Interested in our MEMBER BENEFITS scheme?
Advertise your company THROUGH US and watch your business profile take off!
WHAT’S INCLUDED?
•Advertise to ALL of your fellow members
•Get featured on a Special Online Portal accessed through the club website
•Promoted through emails, social media posts, newsletters and more
•Special Price Packages with extra benefits to your club membership
Visit the link below to get started. It’s the BEST networking opportunity you’ll enjoy all year!
CHAMPNEYS SPECAL FREE REPORT
Strength Training for Women
and never forget you’re a woman.
Have your appeal, confidence and wellbeing taken an early shower because you’re unsure how to benefit from strength training? Think Again
At Champneys, we’ve just the plan for you:
Women wit h Weights
Women with Weights
Why not try our Women with Weights Programme?
What is included:
•Body Measurements/Goal Setting
•One Personal Training Session a week (25 mins)
•Body Composition Assessment Pre & Post Programme
•A 6-Week Programme plan to follow
RESERVE YOUR SPACE
The Benefits of Weight Training
for women and people of 40+ hugely outweigh those of cardiovascular exercise alone.
HERE ARE 7 GOOD REASONS WHY
Over the last 10 years, there’ve been serious arguments for the benefits of weight training – especially for women and people over 40.
Most women who exercise do cardiovascular exercises in the gym. Far fewer use resistance training that really challenges their bodies. So what’s the story?
Here are the gains and losses of resistance training with Champneys – and all for your long-term benefit!
Kind Regards, Champneys Team
You’ll Lose Body Fat 01
Studies have found that the average woman who strength-trains two or three times a week for two months will gain nearly two pounds of muscle and will lose 3.5 pounds of fat.
As lean muscle increases, so does your resting metab-olism.All day long you burn more calories. For each pound of muscle you gain, you’re likely to burn daily 35 to 50 more calories.And the losses can really add up.
02
You’ll Gain Strength without Bulk
Compared to men, women have 10 to 30 times fewer hormones that cause muscle hypertrophy.
This means you won’t get bigger from strength training. But do it right and you WILL develop beautifully healthy muscle tone and definition. In our book, that’s a bonus.
You’ll Decrease Risk of Osteoporosis
Weight training can increase spinal bone mineral den-sity by 13% in six months. In tandem with plenty of calcium in your diet – dairy, greens, tofu, broccoli, beans, etc – weights can be your best defence against osteoporosis.
04
You’ll Reduce your Risk of Heart Disease
Weight training can improve your cardiovascular health in several ways, lowering ‘bad’ cholesterol and blood pressure while increasing ‘good’ cholesterol. Add cardiovascular exercise into the mix, and these benefits are maximised.
06
5
You’ll Reduce your Risk of Diabetes 0
Weight training can improve how the body processes sugar, which may reduce diabetic risks.With diabetes a growing prob-lem for women and men, research shows that weight training can increase the body’s glucose utilisation 23% in just four months.
Weight Training Could Increase your Strength by 30-50%
You could improve your strength no matter your age. Even women in their 70s and 80s have built strength through weight training.
07 You’ll Fight Depression & Improve How You Feel About Yourself
10 weeks of strength training have provenly reduced clinical depression symptoms more successfully than psychological ther-apy.Women who strength-train often say their programme makes them feel more confident and capable – critical factors in fighting depression.
And The Conclusion?
If you want to be as healthy and as strong as you can possibly be later in life, adding resistance training to your exercise routine is a positive step. Benefits include:
• Reducing the rate at which you lose muscle as you age
• Giving you more energy
• Making it easier to manage your weight by increasing lean body mass to raise metabolism
• Reducing symptoms of health conditions such as rheumatoid arthritis and fibromyalgia
• Lowering your levels of inflammation and pain
• Improving your glucose control
• Research also shows that resistance exercise helps improve your balance
Together, all of these benefits can help you stay healthier as you get older. They can also keep you more independent.
Finally, expert advice will help you to achieve these goals tailoring a bespoke exercise programme to you. Our Personal trainers serve as coaches, mentors, and workout partners. If you feel that you could benefit from having someone in any of these roles, then hiring a personal trainer may be the best move for you.
A Great Way to Keep Active!
So here’s the thing. If you’ve read this far we know you’re serious. Now I’d like to extend a PERSONAL INVITATION to you from Champneys.
Contact us now to book Women with Weights.
