Your Health Club Update - May

Monday 9th May 2022

It’s great to finally arrive in May and welcome some warmer weather!

You’ll notice there are some small developments going on in the clubhouse with a redecoration programme underway, and week commencing 6th June the carpet will be replaced. For this week we will be moving the clubhouse operation into the Greg Norman suite.

Our tennis courts will be opening in May and bookings will be available at the health reception for those wishing to play.

Diary Date - we are hosting a members’ social evening on 15th June with complimentary evening summer BBQ and arrival drink, so please look out for the sign up which will be online shortly. This will be a great opportunity to meet some of our team and other fellow members!

Club Family

We have kickstarted the spring and increased our kids’ timetable to nine fun and exciting classes! From funky cheerleading to tough kickboxing, there is a class for every kid!

Try out brand-new Junior Hula Hoop on Wednesdays from 4:00pm - 4:45pm with Candice - a class that includes fun games, moves and tricks to improve concentration, balance, coordination and fitness.

Woodbury Wellness Weight Loss Programme

Join Corin and his brand-new Woodbury Wellness Weight Loss programme on Sunday mornings at 9:00am. A guide to a healthier, happier you! His seminars will include nutrition guidance, fitness motivation and mindset coaching to help you stay motivated, encouraging and supporting you throughout your weight loss journey. Book the 4-week programme for £20, which will all go directly to the Mind charity.

Crèche News

We hope everyone had a lovely Easter holiday; we were super busy at the crèche with all our arts and crafts and Easter bakes. Our open morning and Easter Egg hunt went down amazingly, but if you missed out don’t worry as we have some big summer plans. We also have a fun-filled May half term planned, so pick up an activity timetable and get those places booked.

We have a couple of new faces in the crèche this month as we welcome Ayna, who you might recognise from junior fitness and junior cheerleading. Anya has joined us in the crèche and has lots of plans for fun activities for everyone to enjoy.

We also have Annie, who due to currently studying at college you will meet over the weekends here at Woodbury. Following in her mum’s footsteps, she’s excited to start her career working with children. Annie has already been compared to a princess for her love of singing and dancing around. And last but not least, we welcome Lauren to the team!

Aura Spa

Throughout May, if you book any 60-minute Elemis treatment you’ll receive 25% off recommended Elemis retail products after your treatment - perfect for getting you looking and feeling great for those summer months ahead. This discount is limited to one product per person.

Easy ways to reduce sugar in your diet

With so many sweet treats around this time of year, it can be easy to go overboard on the chocolate and derail your healthy eating plans. In moderation, this doesn’t have to spell disaster.

But sugar can hide out in many forms, and if you’re not careful you may discover that your diet actually includes more sugar than you bargained for. Excess sugar can have detrimental effects on our health and is linked to conditions such as Type 2 Diabetes and heart disease.

Packaged and processed foods are often the worst culprits, frequently containing added sugar which is high in calories but offers no nutritional benefit.

If you enjoyed one too many Easter eggs in April, here are six tips to reduce sugar in your diet and get your healthy eating plans back on track.

Ditch the sugary drinks

One of the easiest ways to reduce your weekly sugar consumption is to switch your favourite fizzy drink for a healthier option such as green tea or water. The average fizzy drink can contain around 39 grams of sugar, or 10 teaspoons.

Make meals from scratch

Shop-bought pasta sauces, salad dressings and other convenience foods often contain more sugar than we realise. Try making meals from scratch wherever possible, so you’ll always know what’s going into your dinner.

Consider your morning meal

Breakfast can be one of the worst culprits for sugar, with granola, dried fruits and jams all packing a sugary punch first thing in the morning. Opt for porridge, muesli with no added sugar or eggs on wholemeal toast, and choose fresh fruit which usually contains less sugar than its dried counterparts.

Try natural or Greek yoghurt

If you enjoy yoghurt as a snack, try swapping flavoured yoghurts for Greek or natural non-fat yoghurt to reduce the amount of sugar you’re consuming each time.

Healthy baking

When baking, cut back the amount of sugar in the recipe by a quarter or half – you’re unlikely to notice the difference, but if you bake regularly it could have a significant impact on the amount of sugar you’re eating each time.

Watch out for ‘low-fat’ labels

If you’re on a calorie-controlled diet or simply trying to make healthy choices, it can be tempting to reach for options labelled as low fat. However, by removing the fat content manufacturers often add more sugar and salt to make the product taste good. Stick to whole foods when you feel the urge to snack, such as apples, carrot sticks or nuts.

Achieve your goals with these five gym staples

If you’re new to the gym or simply looking to shake up your routine, below is a quick how-to guide to some of the most popular machines and kit for a full body workout to leave you strong, toned and ready for the warmer months.

Chest Press

Muscles worked: Chest, front of shoulders, triceps, forearms

Set up: Seat height, making sure the shoulders are slightly above the grip.

How to perform:

  1. Push foot bar to bring the handles forward
  2. Take the desired grip and push it forward until the arms are almost fully extended (keep a slight bend/softness of the elbows)
  3. Bring the arms back to the starting position until your elbows have just gone past the shoulder line, causing a small stretch across the chest
  4. Repeat

Leg Press

Muscles worked: Front and back of thighs, glutes, calves

Set up: Seat distance from footboard, making sure your knees are below 90 degrees before starting to push.

How to perform:

  1. Set your feet on the board, parallel to each other and shoulder width apart
  2. Push the board away from you to start moving the chair until your knees are almost fully extended (keep a slight bent/softness of the knees)
  3. Reverse the move until your knees are at or just below 90 degrees (if weight stack is ‘clanking’, you need to make your seat set up closer to the board)
  4. While performing the exercise, make sure you apply pressure through the whole foot (heel and ball of foot)

Leg Extension

Muscles worked: Front of thigh, hip flexors

Set up: Seat position making sure your knees are in line with the Range of Motion (ROM) axle and the back of the knees are touching the end of the seat. The ROM level needs to be in a position that allows you a good range, so usually 2 or maybe 1 if you have good flexibility on the thighs. Make sure the ankle roller pad sits on the curve between the foot and shin.

How to perform:

  1. Lift the weight by raising the leg until your whole leg is parallel or almost parallel to the floor (this will depend on hamstrings flexibility)
  2. Lower the weight in a controlled way until you’re back on the start position

Rowing

Muscles worked: Most muscles in the body

Set up: Adjust the rower to the desired level, then strap your feet in by tightening the straps around the top third of your foot.

How to perform:

  1. Grab the handle, bend your knees and reach forward
  2. Simultaneously, push with the legs and pull the handle towards the lower part of your ribcage by driving your elbows back (squeeze your shoulder blades in as you pull the handles)
  3. Use the strapped feet to help pull yourself forward by bending your knees to return to the start position and reach forward by extending the arms
  4. Repeat the leg push and handle pull motions
  5. Keep the chest up and the back straight throughout the whole movement. Be explosive to generate more power and cover more metres

Vipr Thread

Muscles worked: Legs, glutes, abs, shoulders, back

How to perform:

  1. Place your hands in a neutral position (handle grips) and have the Vipr above your head with your arms straight
  2. Turn your arms so that one end of the Vipr is pointing and lowering towards the floor, squatting at the same time
  3. Stop the squat as your thighs are parallel to the floor and with the Vipr end a few inches from touching the floor
  4. Go back to the starting position and repeat the move with the other end of the Vipr going down