Your Health Club Update - August

Thursday 25th August 2022

I hope you’re having a fantastic summer as we enter the final few weeks.

August has continued to bring a lot of hot, dry weather, which has made us grateful for our refreshing pool and air-conditioned studios!

The school holidays are in full swing, and we’ve loved putting on a few gym challenges to support your health and fitness goals throughout the warmer months. With developments to our PT offering and Les Mills launches around the corner, there’s lots to look forward to in September.

Commonwealth Games Medal Winner

We were excited to follow the Commonwealth Games this summer. One of our members Sarah Jane Perry came away with silver and bronze medals competing for Team England. Although she didn't manage to get the gold she was hoping for in the singles, losing out in the semi-finals, she staged an epic comeback in the bronze medal match and struck victory! She lost 11-8, 11-8 in the gold medal match, winning mixed double silver. She said it was an incredible event which she can't put into words. We can't wait for her to bring in her medals to show us at the club!

Summer BBQ Party

We started our summer with our ‘school’s out’ summer BBQ party which was a great success! Here are a few pictures of this great day, which featured bouncy castles, a BBQ, tug of war with Chip and more.

What’s new this Month

Glo-Babies are now at The Warwickshire!

Every week, Glo-Babies run a different theme for you and your little ones to enjoy. Stimulate their imaginations as they guide you through their multi-sensory sessions. From carnival week through to story time sessions, both you and your little ones will be immersed in their ambient glo-lighting, illuminated props and instruments.

Glo-Babies non movers (0–2-year-olds)

  • Fun weekly themed multi sensory classes
  • Music, poems, stories and familiar nursery rhymes
  • Illuminated props and instruments
  • Relaxed sessions where participants are encouraged to join in, led by the class leader
  • An opportunity to make new friends

Glo-Babies movers (2–4-year-olds)

  • Interactive themed sessions
  • Yoga Stories
  • Music and rhymes
  • Illuminated props and instruments

Glo-Babies classes have been running every Saturday from 11:30am, and we will now be changing this to every Tuesday at 11:25am from 6th September onwards. These classes are bookable online on The Club Company App.

Save the dates

  • 2nd September 2022 (Friday) - Back to School Party 
  • 3rd September 2022 (Saturday) - Family Fun Day
  • 28th October 2022 - Fireworks Night

Gym Team News

Please give a warm welcome to our newest Wellness Coach and Personal Trainer, Kendra!

Kendra comes to us as someone who discovered her love for health and fitness during lockdown. After completing her own impressive body transformation, Kendra is eager to help others achieve the same.

Don't be shy to say hello to Kendra when you're next in the gym. She is also very eager to work with you as your Personal Trainer. Kendra is offering free 30-minute trial sessions worth £25. If you're looking at maybe getting a personal trainer, head up and speak to Kendra and she will be more than happy to get you booked in for a consultation and session.

Top tips this month

  1. Try some new classes at different times. Summer is the time for adventure and new challenges. Why not inject a fresh take on your fitness life with a new class or sport? You could try one of our outdoor trail walks on a Wednesday at 12:30pm or even a swim in our 20m pool, or just find a new class to try like Zumba, Pilates or Group Cycle - something you have never done before! Trying something new helps you and your body manage plateau.
  1. Keep track of your nutrition. Even if you can’t move as much, there’s no reason for your good nutrition habits to slide. In fact, if you’re moving less, you need to eat accordingly. Summer is full of healthy treats. Perhaps you could set your family an ‘eat the rainbow’ challenge or try new fruits or vegetables every day.
  1. Cook together. Why not take advantage of the extra time you get with your children? From chopping and picking to stirring and licking bowls or making salad dressings, cooking healthy food together can be a really fun way of encouraging healthy eating and cooking habits.
  1. Start a new habit. Whilst we’re on the subject of adapting schedules, you might find that an early morning run or an evening walk works well for you. It could be the start of a beautiful new habit.
  1. Find daily exercise habits for you and your children. Perhaps one of your kids is learning to ride a bike or a scooter. Make a point of doing 10-20 minutes practice together every day. It’s a way of getting you both outdoors, or join us for a Group Cycle class. See online class timetable for more details.

Improvements to Personal Training

Personal Training has had a revamp!

Trainer Levels: We’re introducing clearer bandings of our Personal Trainers, recognising their level of experience and qualifications. You can now choose between three bands; Trainer, Senior Trainer and Master Trainer. We are also re-invigorating our in-house training programme for our Personal Trainers to offer them better support in their development and to provide more opportunities to gain greater expertise in key health and fitness topics. This will mean that we can provide an even better service to our members.

Personal Training blocks: There will be a clearer structure of Personal Training pricing, with single, 4-block and 8-block sessions available, with 4-block purchases holding a 5% discount and 8-blocks a 10% discount off the single session price.

Direct Debit option: We are introducing an easier and more cost-effective way to set up your Personal Training, by enabling you to add your sessions to your membership direct debit, either with 4 or 8 sessions per month. Four sessions will offer a 15% saving and eight sessions a 20% saving off the single session price.

Client Agreement: We will be asking all Personal training clients to sign a new agreement, which better highlights the expiry dates of block and direct debit purchases, along with our cancellation and refund policy.

Crèche News

The summer holiday activities have proved to be very popular in the crèche over the last few weeks, and we have seen lots of new faces joining us for the first time which is always lovely.

We also have two new members of staff to introduce to you with Kate and Evie! Some of you may recognize them from other departments in the club but they will now be regular faces in the Crèche. Finally, we are holding a back-to-school party on Friday 2nd September - book your space at reception now.

Does your child have a birthday approaching? If so, why not try one of our Party Packages?

From Streetdance to Football you are sure to find something to suit your child's special day celebrations! Parties are held on Saturdays and Sundays between 2- 4pm. Contact Joy for further details and availability on warwickshire.creche@theclubcompany.com

Swimming Update

We asked Sindy to give us a brief update on how her son Kiin is finding his swimming lesson journey.

“My son Kiin Alvarado started swimming classes with Laura in October 2021. He responded very well to Laura’s teaching style. He felt challenged and that pushed him to do better every day. He absolutely enjoys swimming. His favorite day of the week is Wednesday. I could see from week to week how much he has improved.

At the end of last year before his holiday he saw that Laura had some medals on the bench. He asked me what those were for, and I told him those were for the kids that performed well in swimming due to their hard work. From that day on he was committed and motivated to get one of those medals. His proudest moment in his short six years of life was during the last week of swimming class for this term, when Laura surprised him with one of those medals for his hard work during the past six months of class. I will never forget his face so full of accomplishment and joy.

I am so thankful to Laura for being such a wonderful instructor and to Eric for taking him now as a student and pushing him to the next level. I am incredibly proud of Kiin and his commitment. He is such a happy child when he is in the pool, and he told me he is going to work even harder now because his next goal is the Olympics when he is old enough. I have nothing but gratitude to Laura for motivating him and pushing him to do better.”

Just like Kinn, there are many others that have done extremely well in their lessons and we would like to say well done. See you all soon for our Autumn Swim term starting 5th September.

For more information regarding swimming lessons please email us on warwickshire.swim@theclubcompany.com

Our Super Stars

Nathan has been chosen as one of our superstars this month. He currently attends swimming lessons with us and is working towards his silver award after completing his bronze award at the beginning of April. Nathan has been working hard on his swimming to aid with his triathlon training and is always eager to attend each week.

Nathan completed his first ever triathlon in summer 2021 and raised £1025 for the Air Ambulance Service including the children's air ambulance. He enjoyed the Triathalon experience so much that he wanted to challenge himself further this year. He found it rewarding to raise money for the Air Ambulance Service and is doing the same this year, but with the extra challenge of completing three triathlons in six months. This is an absolutely fantastic goal, and Nathan will be keeping us updated as we watch his journey.

His first event was in April 2022 where he came first in the boys’ event for his age category. The 2nd event was on 9th July 2022 where out of 147 6–9-year-olds taking part in the zinc triathlon in Henley on Thames Nathan finished with a time of 08:23 placing him 2nd fastest. The final triathlon will be in September 2022 in Southam.

Please support him and this fantastic charity if you can by leaving him messages of encouragement and support. If you wish to donate to this charity event, please visit his fundraising GoFundMe page at https://gofund.me/0f06cb48

Aura Spa

We now have the new Jessica Bio-pure range available in Aura - these are derived from all-natural, bio-sourced ingredients and are vegan and earth friendly. The polishes also come in beautiful new shades.

As summer is well underway, we now have the Frangipani salt glow to add to our body scrub menu to ensure your skin is looking and feeling nourished and smooth (and smelling great!) Book in your treatment today.

https://www.thewarwickshire.com/aura-spa/

Derma Aesthetics

*Under New Management: Gavin Denley*

With over 18 years’ experience as a medical professional, you're in safe hands with Gavin. Currently working in Kenilworth as an advanced medical practitioner, he provides aesthetic excellence tailored to your needs. “I look forward to taking over the treatments here at The Warwickshire and I currently offer 25% on all treatments booked before the end of September.”

Contact 07359108553 (call, text or WhatsApp) limited spaces available.

Instagram: derma_aesthetics_ltd_

Web address: www.dermaaestheticsltd.net

The Anchor Inn

All Warwickshire Golf and Country club members get 10% off at The Anchor Inn, so don’t forget to pop in and give them a try this summer!

Women on Par

After our successful Women on Par initiative in May, the enthusiastic participants asked if we could offer any follow up. Thanks to many Warwickshire Ladies’ volunteers, we had four fortnightly evening sessions on the Par 3 where members guided small groups around with useful tips, followed by a friendly get together over a drink. We certainly managed to show them that you don’t have to be a great golfer to be a member!

The initiative culminated in six holes on Kings on Wednesday 17th August. Ladies who had not previously been on the “big course” were particularly excited, and hugely enjoyed being able to hit into big open spaces. We finished on hole six, so they didn’t get to experience the joys that the water can provide!

All the ladies were appreciative of the time given by our members, and for many this was a valuable stepping stone from health club and par 3 membership to potentially joining the ladies’ section. We look forward to welcoming them.

Raise your salad game this summer

Long gone are the days when salads were simply the supporting act – a wilted plate of greens designed to bulk out the main event or balance out a rich meal.

The good news is that nowadays, with access to a wide range of ingredients offering a variety of colour, flavour and texture, they can be stand out dishes in their own right.

So go on, get creative and throw together something you can be proud of this summer. Here’s five salad staples to get you started.

Classic Greek salad

Nothing beats the simplicity of the humble Greek salad. With crunchy veg, smooth and tangy feta, a sprinkling of oregano and a really good extra virgin olive oil, you can create something magical in a matter of minutes.

Ingredients:

  • 4 large vine tomatoes, cut into irregular wedges
  • 1 cucumber, peeled, deseeded, then roughly chopped
  • ½ a red onion thinly sliced
  • 16 Kalamata olives
  • 1 tsp dried oregano
  • 85g feta cheese, cut into chunks
  • 4 tbsp Greek extra virgin olive oil

Method:

  • Place 4 large vine tomatoes, cut into wedges, 1 peeled, deseeded and chopped cucumber, ½ a thinly sliced red onion, 16 Kalamata olives, 1 tsp dried oregano, 85g feta cheese chunks and 4 tbsp Greek extra virgin olive oil in a large bowl.
  • Lightly season, then serve with crusty bread to mop up all the juices.

Grilled peach and pecan salad

This vibrant vegan salad is a feast for both the eyes and the stomach. The toasted pecans add a satisfying crunch alongside the smooth sweetness of the peach.

Ingredients:

  • 2 shallots, halved and thinly sliced
  • 1 red chilli, deseeded and thinly sliced
  • 2 lemons, juiced
  • 180g cous cous
  • 1 tbsp agave syrup
  • 4 tbsp rapeseed oil
  • 125g pecans
  • a bunch flat-leaf parsley, roughly chopped
  • 70g rocket
  • 3 peaches, slightly under-ripe, halved and stoned
  • 4 sprigs thyme, leaves picked

Method:

  • In a small bowl, mix the shallots and chilli with 1/2 the lemon juice. Cover and chill for 20 minutes.
  • Cover the couscous with just boiled water and leave to stand for 15 minutes.
  • In the meantime, in a small bowl combine the agave syrup, remaining lemon juice and the rapeseed oil with a good grind of black pepper and a pinch of flaky sea salt. Mix well to combine.
  • Toast the pecans in a small frying pan over a medium heat for a few minutes until slightly browned and fragrant, tossing regularly to keep them from burning. Remove the nuts from the pan and cool.
  • In a large salad bowl, combine couscous with parsley, rocket and pecans. Drain the pickled shallots and chillies and toss through.
  • Use a pastry brush to coat the cut sides of the peaches with a little of the agave dressing. Sprinkle with the thyme leaves and cook on a BBQ over white-hot coals or in a griddle pan heated until hot. Flip after a minute or so – the peaches should be just-soft with some grill lines. Slice each grilled peach half in two and add to the salad bowl. Dress the salad, toss gently and serve.

Hot smoked salmon salad

This healthy summer salad packs a great protein punch and will keep you fuller for longer. A tangy dressing is the perfect accompaniment to soft salmon pieces and crunchy veg.

Ingredients:

  • 2 Little Gem lettuces, cut into chunky pieces
  • 50g sugar snap peas, halved
  • 1 red onion, thinly sliced
  • 2 tbsp capers
  • 150g hot-smoked salmon
  • crusty bread, to serve (optional)

Dressing:

  • 100ml buttermilk or kefir
  • 1 tbsp white wine vinegar
  • caster sugar, a pinch
  • Handful of chives, finely chopped

Method

  • To make the dressing, whisk together the buttermilk, vinegar, sugar and some seasoning and stir in the chives.
  • Add the lettuce to a large bowl with the sugar snaps, red onion and capers and toss gently. Pour in 1/2 the dressing and toss again. Flake over the salmon and gently toss again.
  • Tip into a serving bowl, drizzle over the rest of the dressing and serve with crusty bread, if you like

Courgette, sundried tomato and goats cheese salad

Impress your barbeque guests with this tangy and nutritious courgette salad, perfectly balanced with a zingy pumpkin seed dressing.

Ingredients:

  • 4 medium green courgettes
  • 150g goat’s cheese
  • 120g Sundried tomatoes, sliced
  • 200g peas, (If frozen defrosted)
  • sea salt and cracked black pepper

Pumpkin seed dressing:

  • 6 tbsp. sherry vinegar
  • 4 tsp. honey
  • 250ml olive oil
  • 2 tbsp. freshly grated ginger
  • 5 tbsp. pumpkin seeds, lightly toasted
  • 3 tbsp. poppy seeds
  • 10 Mint leaves, finely chopped
  • Handful of flat leaf parsley finely chopped
  • 1/2 tsp. salt

Method:

  • Add all the dressing ingredients into a sealable container and shake up well. This will make more than needed, but you can use to dress any salads, and it will keep in the fridge for up to 1 week.
  • Wash the courgettes under cold running water and pat dry. Using a knife, top and tail the courgettes, then using a potato peeler, run long slices off the courgette turning each time you reach the seedy centre.
  • In a large bowl combine the courgette ribbons, peas and sundried tomatoes and then crumble in your goats’ cheese with some of your dressing. Season with salt and cracked black pepper. Toss everything together, serve in a large bowl or on individual plates depending on your requirements.

Thai ginger salad

A deliciously nutty peanut butter and lime dressing makes this adventurous salad sing.

Ingredients:

  • 300g (use red, white or a mixture) cabbage, shredded
  • 150g carrot, grated
  • 1 cucumber, halved lengthways, seeds removed and thinly sliced
  • 60g edamame, cooked and shelled
  • 1 onion, thinly sliced
  • a handful, chopped, plus extra to serve coriander
  • to serve chopped peanuts

Dressing:

  • 60g crunchy peanut butter
  • 2 tbsp rice vinegar
  • 3 tbsp toasted sesame oil
  • 1 lime, juiced to make 2 tbsp
  • 1 tbsp soy sauce
  • 2cm piece ginger, thinly sliced

Method:

  • To make the dressing, whizz together all the ingredients in a food processor or blender until smooth.
  • Combine all the salad ingredients, except the peanuts, in a salad bowl, pour over the dressing and mix well. Garnish with the peanuts and more coriander to serve.

Prawn, cucumber and avocado salad

With just a few ingredients, this simple salad doesn’t skimp on flavour. It can feature as an impressive side dish or the star of the show as a light main meal.

Ingredients:

  • Handful of king prawns
  • Half a cucumber
  • Bag of mixed salad leaves
  • 1 red onion
  • 1 avocado
  • 1 lime
  • 2 cloves garlic, minced
  • Handful of coriander
  • 2 tbsp olive oil
  • 1/2 tsp chilli flakes (adjust as preferred)

Method:

  • Mix the prawns with the oil, coriander, garlic, lime juice and chilli flakes. Add to a hot pan and fry for 2 minutes.
  • Dress the salad leaves in oil and vinegar. Transfer to a serving bowl.
  • Top the lettuce with the red onion, cucumber, avocado and cooked prawns.

Ways to stay healthy on holiday

Holidays are for relaxing and having fun, but the change in routine can also derail our best health and fitness efforts. With a few pointers though, you can build some healthy habits into your trip away and come back ready to pick up where you left off.

Build exercise into your day

Consider your location and opportunities for building exercise into your trip. Are you staying near the beach? Perhaps a morning swim is achievable, or some adventurous water sports with the family. Out in the countryside? Check out the best hiking routes or cycling trails. Think of ways to increase your energy expenditure throughout the day, however small.

Book a walking tour

Many towns and cities offer guided walking tours which can be a great way to get your bearings as you explore your destination’s rich heritage on foot, as well as burning off the previous night’s cocktails! You might even meet some interesting people along the way.

Eat mindfully

Savour your holiday meals and take your time. Focus on the flavours and textures of the food you’re eating, and the signals sent by your body that you may be full. Taking a 10-minute break after your first portion can be a good way of determining whether you really do need that extra helping.

Give yourself a treat night

You’re on holiday, so naturally some indulgence is expected. If you can make healthy meal choices for most of your trip, choose a night where you relax and enjoy whatever you fancy as a reward for your willpower.

Beware the breakfast buffet

With so much choice on offer, an all-you-can-eat breakfast buffet can be a tempting sight on holiday. Load up on yoghurt, fruit and muesli, or eggs to feel fuller for longer. Try to limit the time allocated for breakfast so you don’t have time to consider a second or third trip to the buffet.

Watch your alcohol intake

As well as the extra risks associated with drinking alcohol in hot climates, it’s also a sure way to add empty calories to your trip. Try to earmark certain nights where you will not drink alcohol or choose lower calorie options such as a vodka or soda-based cocktail instead of that Pina Colada.

Plan when you will exercise

Spontaneity can be one of the best things about getting away from your routine. However, it might pay off to do a little forward planning for the sake of your health. If you build dedicated exercise time into your day in advance, you’re far more likely to stick to it. While that 30-minute workout may not be achievable on holiday, maybe you can fit in 15 minutes of morning Yoga and then a 15-minute walk after lunch.

Stay hydrated

Be mindful of drinking enough water during your trip. Feeling hungry can often be a sign of dehydration, so make sure to have a bottle of water on hand – especially in extremely hot weather. Alternating alcoholic drinks with water can be a great way of keeping your body hydrated, consuming less calories and lessening the effects of a hangover.

Pack healthy snacks

Sightseeing can mean long periods of time without eating, which then leads to overindulgence later. Plan ahead by taking a few energy bars with you to make sure you never go too long without a snack.

Make the most of online workouts

If you love the energy of studio classes, there’s no need to give them up during your trip. Make sure to log onto the member portal while you’re away and explore one of the many live and recorded online workouts at the tap of a finger!

Visit the member portal