Category Archives: Health Club

Helping you keep your new years resolutions

Helping you keep your New Years resolutions

It is always common at the start of each year to find the gym being extremely busy; this is because everyone makes New Year resolutions to get fit! However, have you ever been to the gym from April onwards and wondered where everyone has gone?

Its easy for motivation levels to start to drop after a few months of repetitive gym sessions. To stay motivated we suggest that you keep your regime fresh!

Here are 5 simple ways to ensure you stay on top of your fitness and don’t shy away from hitting your goals.

  1. Train with a friend – Invite one of your friends to join you at the gym. Making that commitment to meet someone at the gym gives you that extra incentive to make that class after work or first thing on a Saturday. Having a friend to train with can make the sessions more enjoyable as you can motivate each other.
  2. Change your programme – Think about having a review with an instructor. Changing up your programme, adding different exercises as your fitness and ability changes not only keeps things fresh it will help you to keep moving towards your goals.
  3. Try a class – Great for training in a group as you all keep each other going. A great way to make new friends group exercise can really keep you motivated. Plus was a variety of classes to try from Spin to Pilates, body pump and aqua aerobics there is always something different to try.
  4. Time – “I just don’t have the time any more.” Something that I’m sure we’ve all thought before. Cutting the time you are working out doesn’t necessarily mean that you are getting a less beneficial workout. Short intense sessions can be just as effective as longer ones, ask one of our instructors about this when you next choose to review your programme.
  5. Get a personal trainer – How do all the celebs keep going with their programmes. Easy, many have a personal trainer. Not only do personal trainers use a variety of training techniques to push you and keep things fresh they can also offer nutritional programmes and advise.

Don’t let your motivation levels drop, use these 5 ways, stay determined, keep focused and reach your targets.

Next time you stop by for your workout why not enquire about personal training to help you take your fitness to the next level.

James Beldam
Senior Fitness Instructor

New Year Fitness Regime

Kick off your new year with a new fitness regime!

As the New Year begins everyone’s thoughts turn to changing their lives into making themselves a better person; this all usually starts with a gym membership, a new diet and a new fitness regime.

When starting a new fitness programme its really important both to prevent injury and also to ensure that the programme is working at its best to maintain the correct positioning when completing exercises. We always suggest working with a qualified fitness trainer when you start out to make sure that you are getting the best out of your work out. Plus working with a qualified trainer they will be able to tailor your work out to best suit your goals.

That being said here is my suggested fitness regime to really kick start your body into getting that figure you desire!

Warm up:
10 mins Incline Walk
Method: Start at a speed of 6km on an incline of 3 and increase incline every minute by 1-2 incline depending on fitness level.

Main Cardio:
2000 Metre Row
Method: Set rower on desired resistance strength, row 2000m as fast as possible, note the time taken and beat it next time.

Main Weights:
Exercise: Pull ups
Reps: 10 – 12 
Sets: 3

Exercise: Barbell Squats
Reps: 12 – 15 
Sets: 3

Exercise: Push ups
Reps: To Failure
Sets: 3

Exercise: Dumbbell Reverse Lunge
Reps: 12 – 15
Sets: 3

Exercise: Barbell Clean & Press
Reps: 12 – 15
Sets: 3

Method: Increase the weight of the exercises on each set but also maintain the same amount of reps, keep the intensity to about 80% of your maximum with having minimum rest periods between sets and exercises.

Core:
Exercise: Ab Crunch
Reps: 12 – 15
Sets: 3

Exercise: Reverse Ab Crunch
Reps: 12 – 15
Sets: 3

Exercise: Medicine Ball Russian Twists
Reps: 12 – 15
Sets: 3

Exercise: Plank
Reps: 45 secs
Sets: 3

Method: Complete each rep really slow and really feel the contraction of the muscle, have minimum rest between sets and exercises.

For details of our membership options please see our website or stop by to speak to one of our team to find the membership type that is best for you, your lifestyle and your budget.

James Beldam
Senior fitness instructor

Stay motivated through winter

Stay Motivated

As it begins to get colder the effort to get to the gym increases, it’s harder to get out of bed in the mornings, darker in the evenings and the summer holiday season is over. However if you’re finding it difficult to stay motivated then why not try a couple of these ideas to keep you coming back for more.

Try a personal training session
This is the ultimate motivation at Donnington Valley Health Club and Spa. Our Personal Trainers are fully qualified in all the latest methods of training, guaranteed to get you working up a sweat and point you in the direction to meeting your fitness goals.

Review your current training programme with our instructors
Fitness Instructors are always available to help all our members in getting the most out of their gym sessions, we can show you brand new exercises, techniques and stretches to really freshen up your programme.

Try out a new class
If you’re always doing the same routine of classes each week, why not shock your body into trying something new, our brand new HIIT class could be all you need to get over any plateaus your stuck in; for more information on classes see our timetable.

Use our exciting new USN product range
USN is a worldwide recognised product range and we are very excited to have it in stock, whether your goal is to increase endurance, become stronger or just improve general health USN has the products to help nutritionally get you there.

Membership Open Day

This weekend we are holding a membership open day why not take the opportunity to pop over, take a look at our facilities, chat to our instructors and really kick start your winter training.

29th September – Membership Open Day
11am – 3pm

Bring along family members, friends and colleagues interested in becoming a member.

  • Special membership offers available on the day
  • File and paint mini treatments
  • Show around of the facilities
  • Chat to our instructors about the types of classes we offer
  • Advice on personal training.

James Beldam
Senior Fitness Instructor

Aqua Aerobics

Aqua Aerobics

So what is Aqua Aerobics? Put simply it’s an aerobic based class that takes place in a shallow depth pool so you don’t need to be a strong swimmer to take part. The class uses a mixture of resistance and aerobic based training to help tone, shape and sculpt the body.

Suitable for any age group due to the reduced stress on the joints, ligaments and muscles, a benefit of exercising in the water.

Aqua Aerobics can also be a hard workout for individuals that really want to burn some calories. There is a range of equipment used within the class, including woggles, foam dumbbells and aqua mitts; these are used to increase the difficulty of the class by adding resistance.

Aqua aerobics at Donnington Valley Facts:

  • Classes last 45 minutes.
  • Uses both aerobic and resistance types of training
  • Suitable for all age groups
  • Low stress on joints, ligaments and muscles 
  • Exercising in water allows greater range of motion for joints

To find out more about or range of classes, facilities and memberships available at Donnington Valley take a look at our website or stop by the health club and speak to one of the team.

Fitness Team
Donnington Valley Hotel and Spa

Summer Body Workout

Looking for that summer body? Here are some simple steps to help you out…

Step 1: Cardio
The key to a great body is cardiovascular exercise. This can be walking, jogging, running, cycling and swimming. The harder you work your body, the more calories will be burnt and your fat percentage will drop.
Suggestion: Find yourself a training partner, this will help keep you motivated and try to make it fun for both of you.

Step 2: Core
Any sort of cardio work will help improve your core, but if you want a toned stomach for summer here are some simple exercises to help you…

  • Crunches:
    (Targets the upper part of your abs) The crunch is a simple movement, simply lie down on a padded surface and bend your knees. Slightly raise your shoulders off the floor and bring yourself up until your can feel your ab’s contract. I would suggest starting with 2 sets of this exercise with around about 10-12 repetition. Have a 30 second break in between sets.
  • Leg Raises:
    (Targets the lower part of your ab’s) The next exercise I want you to try is the ‘Leg Raise’. This is another simple movement but is very effective to strengthen up your core. Lie down on a flat surface and place your arms by your side. Slowly start to raise your legs up in the area till they are at a 90’ degree angle from your body then slowly bring them back down. Start with 2 sets of 10-12 reps.
  • Oblique Heel Touches:
    This exercise will be working on your oblique muscles. Once again lie on your back and bring your knees up towards you. Next you need to bring your shoulders up off the floor. Slide one of your arms down the side of your body to touch your heel. Come back up and now repeat it on the other side. Touching both heels will class as one repetition. Repeat this 10-12 times for 2 sets.

Step 3: Strength Exercises

  • Leg Exercises:
    (2 sets, 10-12 reps)
    Squats – this can be done with either body weight or a barbell. Place your feet shoulder width apart and slowly lower yourself down like you are sitting on a chair. Make sure you keep your chin up and back straight. Bring yourself down as low as possible then raise back up to the top. (Muscles Used: Glutes and Hamstrings)
  • Chest Exercise:
    (2 sets 10-12 reps)
    Press Up – This is a simple exercise that can be performed by anyone. There is two versions to it, one is harder than the other.
    1) Bring yourself down onto the floor so your hands can support your weight as you lower yourself down. 
    2) Instead of having straight legs when you perform the exercise, drop yourself down onto your knees for a slightly easier version.
  • Arm Exercises:
    (2 sets 10-12 reps)
    Bicep Curl – This exercise can be done with dumbbells or barbells. Hold the dumbbells by your side and slowly bring it up towards you. Make sure when you bring your arm up, you bend through the elbow and twist your hands so your palm is facing up.
  • Dips:
    This exercise can be done anywhere… Bottom of stairs or anywhere that is secure enough to take your body weight. Face away from the surface you are going to lean up against and place your hands down and support your weight. Slowly lower yourself down then back up again. Keep your arms close and tight to your body
  • Back Exercise:
    Bent Over Row (2 sets 10-12 reps)
    For this exercise you will need to use a barbell. When picking the weight up off the floor you will need to bend your knees and keep your back straight when lifting. Bend your top half of your body forward and stick your bum out. Start to pull up the barbell up towards you and slowly lower it back down towards the floor.

At Donnington Valley Health club we have a range of classes to suit all abilities. Stop by for more information on our range of memberships or take a look at our website.

Fitness Team
Donnington Valley Hotel and Spa

Running Club

Come Join the Running Club

During the winter most of us prefer to stay in the gym and keep our running for the treadmill, but as spring is here why not test your fitness outdoors. Donnington Valley Health Club provides you the opportunity to do this. During the upcoming months the weather will brighten up and will provide great conditions to train outside.

Every Tuesday morning we run our ‘Running Club’. This was set up so members could enjoy the beautiful surroundings that the Donnington area provides as well as keeping fit.

Most Common question asked: I’m not the strongest of runners can I still attend? The simple answer is yes. We often have members with different levels of fitness ability or running experience within the group and the fitness instructor will constantly run between groups to check on each member individually.

Why Run Outdoors?
While running on a treadmill offers fitness and calorie burning benefits that are similar to outside running, you don’t get any wind resistance and the surface you are running on is completely flat. The outdoor environment causes the body to work harder as you will be constantly adjusting your body weight as you run over different terrain. This will improve core strength that is vital to any type of workout.

If you have any enquiries about the class please contact a member of our fitness team and see our website for details of membership packages available.

Kind Regards

The Fitness Team

Circuits Class

Hope your new years resolutions are going well.

Here is a video of Eric explaining what is involved in a circuits class. Just one of the classes available to members at Donnington Valley Health Club.

donningtonvalley:

What’s involved in a circuits class?

Each circuits class is an hour long and starts with a spinning warm-up . Then, each person picks their first station performing the exercise for 30-45 seconds. There’s just enough time to have a breather (15 seconds) before moving to the next station. Once you’ve completed a whole round, it’s time for another 5 minutes of spinning before the second round of the circuit begins. The class ends with a short abdominal workout and some stretching.

Benefits of circuits classes

  • Works all parts of the body
  • Exercising as a group – increasing motivation and team spirit
  • Personalised advice from an instructor on how to avoid past bad habits
  • High intensity interval training makes you burn calories up to 48 hours after the workout

Why not join us for one of our circuits classes are currently taking place from 6 -7pm on Mondays and from 10 -11am on Sundays?

To enquire about Health Club memberships at the Donnington Valley Health Club & Spa, call 01635 551188 or send an email tohealthclub@donningtonvalley.co.uk.

Circuits Class

What’s involved in a circuits class?

Each circuits class is an hour long and starts with a spinning warm-up . Then, each person picks their first station performing the exercise for 30-45 seconds. There’s just enough time to have a breather (15 seconds) before moving to the next station. Once you’ve completed a whole round, it’s time for another 5 minutes of spinning before the second round of the circuit begins. The class ends with a short abdominal workout and some stretching.

Benefits of circuits classes

  • Works all parts of the body
  • Exercising as a group – increasing motivation and team spirit
  • Personalised advice from an instructor on how to avoid past bad habits
  • High intensity interval training makes you burn calories up to 48 hours after the workout

Why not join us for one of our circuits classes are currently taking place from 6 -7pm on Mondays and from 10 -11am on Sundays?

To enquire about Health Club memberships at the Donnington Valley Health Club & Spa, call 01635 551188 or send an email tohealthclub@donningtonvalley.co.uk.

Decline Push Ups

This great exercise which targets the following muscle: Pectoralis Major (upper pecs)

Again like other exercises we have mentioned in previous blogs you can do this at home if you cannot make the gym. So lets get training before the summer!

Starting Position

1. Use a bench and place it in a flat position, then place your feet shoulder width apart on the bench raised up on your toes.

2. Your body should be in a straight line with your arms in line with your chest, arms fully extended in a push up position.

Movement

1. Slowly let your arms bend bringing your body towards the floor, and stopping before you touch the ground.

2. Hold for a moment with your abs contracted. Return to the start position by straightening your arms and using your pectorals.

Tips

• Try contracting your abs before you begin the movement.

• Come down slowly at the start of the movement and explode on the way to the top.

Enjoy this exercise and let us know your feedback. Alternatively pop down toDonnington Valley Health Club and let us know.

Fitness Team
Donnington Valley Health Club & Spa