Affordable fitness

During December each year Lionsacross Ireland collect food for theneedy in our society. This wonderfulproject has been operating for over 25years.

Clubs set up collection points athundreds of locations throughoutIreland and help to bring a little light tothose less fortunate at this specialtime.

Kingfisher Waterford are delighted toplay our part in helping this amazingcharity.

We would like to thank John,Paul,Kateand Mary for doing the swim on theday and raising so much for this worthycause.

We would especially like to thank allour member who sponsored the guysand to those of you who also participat-ed a big congratulations.

We will hopefully see more and moremembers get involved in this next year.

Kingfisher StaffRaise 1500

ForWaterford Lions Club

Appeal

Kingfisher Health and Fitness Club,Tramore Road

Waterford051-850300

www.kingfisherclub.com

Kingfisher Health andFitness Club

Paul,Kate,John and Mary taking the plunge.

Happy 2014 Is it time to make a change??

Have you been thinking of improving your fitness??Do you have fitness goals you want to achieve??

Have you lost sight of your goals??

Then let our trainers at Kingfisher help you achieve your goals

Find out the benefits of a Kingfisher membership:Why join us?Not just flexible, but affordable too .Kingfisher prices are more affordable and our termsmore flexible. So joining has never been easier. Find out more about membership atKingfisher.

Every new member receives a free Fitness ProgramWe provide every new member with a free Fitness Program. Learn a variety of exercisesand ways to train and set goals. Workouts are adapted to suit your needs and interests.

Expertise guaranteeEvery member of our fitness team has a fitness qualification and is available for freesupport.

A wide variety of group exercise classesFun, motivating and social, our group exercise classes make it easy to reach your fitnessgoals. Our wide range includes Zumba®, BodyAttack®, Yoga, Pilates and much more. Werelease new classes regularly to keep things fresh and interesting.

Free BOOTCAMPBOOTCAMP takes you outdoors, and your fitness to a whole new level. You’ll buildstrength, endurance and gain fitness, and just like all our incredible facilities and classes,it’s free and exclusive to Kingfisher members.

Access to our modern and innovative equipment and facilitiesWe have the latest machines for cardio exercise and weight training, as well as functionaltraining innovations in many of our clubs such as Freestyle, Kettlebells and TRX offeringvariety to keep you motivated.

More to keep you motivatedWith programs like Small Group Training and Fitness Workshops to show you equipmentand new ways to train, you'll never get bored of the same old routine.

Safety promiseEvery piece of fitness equipment is checked regularly to ensure it's safe for use. Inaddition every club has qualified First Aiders to make sure you’re always in safe hands.Entry to all our clubs

●Follow our 2013 Success storys

●Major events of 2013

●Pictures a year in review

● Whats new for 2014

● Slimmers Club

●Swimming Lesson Plan

Kingfisher News 2014

Jan 2014

2014 New Classes to Kingfisher

Body BalanceEach class is made up of 45 minutes of simple but challenging exercises, followed by 10 minutes of relaxation and

meditation.You will begin with easy, flowing Tai Chi moves to leave your day behind, centre yourself and warm your

body.The instructor will then take you through various yoga and pilates sequences to strengthen and tone your key

muscle groups. Poses and stretches are used to create suppleness and flexibility.

Pilates

Pilates teaches a unique method of body control and conditioning - stretching and strengthening the muscles, while

improving flexibility and balance. Pilates aims to achieve core stability and improve posture.

In addition to our traditional Pilates class, we also offer Studio Pilates and Pilates Props which use specialised fitness

equipment to boost resistance.Our classes are led by expert fitness instructors that will help you get the most out of

your class routine.

BOOTCAMP

Takes you outdoors, and your fitness to a whole new level. You’ll build strength, endurance and gain fitness, and just

like all our incredible facilities and classes, it’s free and exclusive to our Kingfisher members. Suitable for people of all

fitness levels, it provides the perfect cross training addition to an average training program and gives that extra level

of motivation and support needed to get results faster!

What can I expect?You can expect a physically challenging workout that will improve aerobic conditioning, muscular endurance, strength,

mobility and balance. Your instructor will not be shouting instructions at you like a drill sergeant! They will be

encouraging you to give it your all, pushing you outside of your comfort zone. Expect lots of running, squatting,

pushing and lunging - getting yourself closer to your fitness goals.

Try our fantastic facility's in 2014

Try our state of the art facility's.

Astro PitchOur Astro turf pitch is available for bookings MondayTo Friday from 6am - 10pm and Saturday andSundays from 9am to 6pm.Make a long term booking for over 3 months andreceive a further 10% reduction.

Prices1 pitch 40 per hour1 Full pitch is 100 per hour Teams and individual bookings are welcomeTo check time slots available please contactbookings@kingfisherclub.com

Kingfisher Children's Party's Kids party's take off in KingfisherKingfisher are delighted to announce we are nowRunning Kids Party's.With the continued success of our Summer CampsWe have decided to operate Children's party's due to thehigh amount of enquiries.Kingfisher offer fantastic value for the largest Leisurecomplex in the south East of Ireland. All Our staff havebeen Garda vetted and are highly trained.We offer a friendly service for extremely affordable

How much are party's??Prices. Our party price is €160 for 2 hours this includesour Bouncy Castle,mini disco,face painting and Children'sGames are all supervised by 2 of our Party Coordinatorsall parties are operated from our 9000sqf sports hall.We encourage parent to bring their own food to encouragethe home feeling whilst in amazing facilities.Should you have any queries or would like to book aParty.Call 051-850300 for further details

Kingfisher indoor Sports Hall

Kingfisher Sports Hall and Event Centre is over9000sq feet.We Have6 Babminton Courts2 International size Volleyball Courts1 International size Basketball Court1 Olympic Handball CourtIndoor SoccerWe have hosted a number of events here from theMayors ball to Karate and Judo eventsPrice only €45 per HourTo check time slots available please contactbookings@kingfisherclub.com

January 2014 Timetable

Time Monday Tuesday Wednesday Thursday Friday Saturday9.30am

STUDIO 1 SCHEDULE

Body Sculpt10.00am

10.30am5.15pm6.00pm7.00pm8.00pm

Step and Tone

CircuitsBody Tone

(45min)

Ultimate Fitness

BLTBody SolidPilates Imp

Irish Dancing

Kettle BellCircuit

Cardio Tone

Kettle Bell

7.00amTime Monday Tuesday Wednesday Thursday Friday Saturday

STUDIO 2 SCHEDULE

10.30am

5.15pm6.00pm

7.00pm

8.00pm

Step and Tone

Body Tone

Dance Fusion

Fitness UltimateBurn

Step and Tone10.15am

FitnessUltimate Burn

9.15am

Strength andTone

5.15-6.15pm

Spin

Pilates Beg

SpinSpinning

SpinSpin

Ultimate Burn

Spinning7.15 am

Spin UltimateBurn

6.30 am

SpinUltimate Fitness

SpinningSpinning

Spin

TRX

Spin7.00 am

Slimmers Club

Time Monday Tuesday Wednesday Thursday FridayGYM CLASSES

Spinning

1.30pm7.30pm

7.30am Fab Abbs

Fab AbbsFab Abbs

Fab Abbs

Fab Abbs

Fab Abbs

Fab Abbs

Fab AbbsFab Abbs

Fab Abbs

Fab AbbsFab Abbs

Fab Abbs

Fab AbbsFab Abbs

Time Monday Tuesday Wednesday Thursday Friday Saturday9.15am

10.00am

11.00am12.00pm

Aqua Fit

POOL SCHEDULE

7.00pm

School Lesson

Adult Lessons

School Lesson

School Lesson

School Lesson

School Lesson

School Lesson

3.15pmTo5.30pm

ClubLessons

ClubLessons

ClubLessons

PRICE LIST

Description Mem Non-MemAM Classes €3 €6

PM ClassesStep and Tone Free €9Circuits Free €9BLT Free €7Body Solid Free €9Cardio Tone Free €9Kettle Bell Free €9Strength & Tone Free €9Spin Ultimate Burn €6 €9Spin €6 €9Ultimate Fitness €6 €9Dance Fusion €5 €845min ClassesBody Tone €5 €7CoursesPilate's €65 €75TRX €30 €54

Swimming LessonsAdult €63 €80.50Children €52.50 €63.00Private Lessons €30Personal Training €30

Limited PlacesAvailable

BOOKNOW

051-850300

Contact ReceptionNow to Avoid

Disappointment

FUNCTIONAL TRAININGTime Monday Tuesday Wednesday Thursday Friday Saturday Sunday

10.30amBoot Camp

Conditioning6pm

Boot Camp6.30am

Conditioning7pm

KINGFISHER CLUB,TRAMORE ROAD,WATERFORD CITY

Note: Please bring a towel and a bottle of water to classes.Notify your instructor of anyMedical conditions you may have before the class starts.

T:(051-850300) E:WATERFORD@KINGFISHERCLUB.COM W:WWW.KINGFISHERCLUB.COMThis timetable is subject to change without notificatio : A minimum of 4 people are required for classes to proceed

Club Lesson

Club Lesson

Aqua FitAqua Fit

Aqua Fit Aqua Fit

Photos in Review of 2013August 22nd Kingfisher Fittest of the Fittest Compeition

Team Winners Crossfit Kilkenny Claire,Megan,Sophie and Martina Team Rockett Air Squat Event

Adam in the Deadlift Compition

Team Pink Ladies Gary Walsh Mens Winner Holly Deegan Womens Winner

Guerilla Fitness Cork Our Chef Mary

Martina and SophiePink ladies Emer and Fiona Amy mid Burpee

Danny finishing Event 6 Team Kingfisher in action Holly and John

Kingfisher Slimmer's ClubIs 2014 your year to loose weight

Kingfisher Slimmer's Club has been running since 2007and since starting we have had some amazing successStory's.The goal of our program is to stop yoyo and fad dietsand to find a program that encourages healthy normaleating habits and combines this with regular exerciseOur meetings are on every Monday and Wednesdayat 6pm.We have a wide range of people attending our meetingsWe have men and women of all ages and everyoneencourages each other to reach their goal.Weight loss is a journey and its hard to break oldhabits and keep motivated.Kingfisher slimmer's club is there to help motivate youand advise you we give you the tools and theknowledgeto reach your goal.If you stick to our program you a guaranteed results.

Listed below are a few of our success stories

ArianaAriana tried for years to loose weight, it was always adream of her's to be size 10-12.Ariana started the Kingfisher Slimmer’s weight lossprogramme after having baby Jamie in September 2010, in total Arian lost 2 stone 4 lbs ], from January 13 toEarly November 2013. Initially Ariana's body fat was 47.8 % before starting the programme; it reduced to32.7 % in September which is in the healthy zone for body fat. Dress size reduction was from size 16- 18 to size 10, amazing result. Ariana still attends theslimmers club to ensure she maintains her weight in a healthy way.

Sarah played sport and attended the gym regularly but could not loose weight .Sarah never focused ondiet and training together until she started theKingfisher Slimmer's Club.Sarah started the Kingfisher weight loss programmeand in 5 months Sarah successfully lost over 3 stoneand 84 inches from all over her body. Sarah's body fatis now at a healthy 27.9 % .

3 year later Sarah is now maintaining her weight lossand wearing skirts, which she would not dream ofbefore losing the weigh. Sarah also enjoys her treatsbut now knows how to train and eat for healthy resultsHillaryFor years I carried excess weight, size 16 dress size.I started the Kingfisher Weight loss Programme andlost 16 Pounds in 3 weeks 2 days, I also experienced great inch loss and went on to lose 2 stone 7 lbs in2 months in total .Over 4 years later, and having had David my son of18 months I have successfully maintained my greatresult. I am now in better shape than ever, havingrecently turned 40. I feel I have more energy than inmy twenties."I had tried almost every diet and had being trying toloose weight for more than 16 years. The first week Itried the Kingfisher Slimmers Club I felt much better in myself, less bloated and experienced much more energy. After 3 weeks on the Programme I had lost1 stone, after 6 weeks I had dropped 1 ½ stone andwent on to loose 3 stone in 4 Months.I also lost a lot of inches from all over my body, 10 inches alone from my mid waist (Tummy).I have maintained this weight for 4 years; my bodyfat is now 26.7 % which Is much lower than whenI initially started.

Make 2014 the year for your success story.Start yourJourney with us and let us help you.Feel benifts such as increaed health and years to yourLife.Increase your fitness levels.Gain more energy,Improved diet and exercise will also give you a morePositive outlook.Start Kingfisher Slimers Club today.Call us on 051-850300 or find us on face book

Top 5 Exercises toget in shape for 2014

PushupsThe first exercise you ever did may be the bestyou'll ever do: The classic pushup trains yourchest, shoulders, triceps, abdominals, lower back, and glutes. Why does it burn fat? The moremuscles you work, the more muscle you build.And muscles burn calories.How to do it: Assume the classic pushup position: legs straight, hands beneath your shoulders. Now brace your core. Keeping your body rigid,lower yourself until your chest touches the floor.Then push back up until your arms are extended.

Bodyweight SquatsLeg exercises work hundreds of muscle fibers at once, and the muscles they target are huge—calorie-chompers like your quadriceps, hamstrings, and glutes. And the squat may be a moreeffective muscle-builder and fat-burner than allother exercises—leg exercises as well as upper-body stuff—combined. Try this"prisoner" squat.How to do it: Stand with your hands behind yourhead, your chest out, and your elbows back.Sit back at your hips and bend your knees to loweryour body as far as possible without losing the natural arch of your spine. Squeeze your glutesand push yourself back to the starting position.

Pull-upsWhat pushups are to pressing, pull-ups are to pulling: The granddaddy of all exercises. Theywork the biggest muscle group in your body—your latissimus dorsi—and train your back and biceps while testing strength and building endurance. Do as many as you can, and do more by going negative: Start at the top, then resist as you godown slowly.

How to do it: Start from a full hang, handsshoulder-width apart, palms facing away from you.Pull your chin up over the bar and then lower yourbody back down.

Step-UpsGym-goers spend hours on stair-climbers, but you can get a betterworkout, faster, with step-ups. Go up and down quickly and drive your knees up to get the maximum burn.How to do it: Place one foot on a step and pushdown through your heel to lift your other leg up.Return to the starting position and finish all repswith one leg before switching legs and repeatingthe exercise.

PlankIt usually takes the stress of a job interview to getsomeone sweating this much without moving. Butstabilizing your entire body—while simultaneously building a rock-solid core—in the plank position for 30 seconds will leave most anyone quaking.How to do it: Assume a modified pushups position, with your elbows under your shoulders. Keep your shoulder blades back and down and your abs tight. Hold for 30 seconds, pause, and repeat.

BOOK A NEW PROGRAM NOWAsk one of our qualified Gym Instructors to bringdesignA personalised program that suits you need s and Goals.

Book your assessment today

Do you need extra motivation to Train??Would you like expert advice??

Then Personal Training is for you!New Years Special Offer

Only €30 per session

Call 051-850300 for further information

Kingfisher Personal Training

Why is Spin still the Worlds MostPopular Class??? 10 years in a row

A spinning workout is an excellent way to burn somecalories and relieve stress. The workout employs astationary bike, which has various tension levels.The bike will also track your progress, so that you aremotivated to continue and accomplish your fitness goals. There are numerous benefits to a spinning workout.

Burn CaloriesA spinning workout of 45 minutes may allow you to burnaround 500 calories, which is a huge amount whencompared to other types of workout. However, theamount of calories you burn will depend on the intensityof the workout. Adjust your bike according to the intensity you desire.

Build Muscle ToneThe spinning workout may help you build some muscletone. The workout will focus on the core muscles, as well as the buttocks and thighs. You can increase anddecrease the tension of the bike; this is similar to ridingup and down a hill. While you pedal, you will work yourthighs and calves. If you maintain the correct position on the bike, you will also work on your abdominal muscles. When you pedal faster, you are likely to burn fat. When you pedal slower and have a higher tension,you will work your muscles.

Increased Cardio EnduranceIf you opt for regular spinning classes, you will buildincreased cardio endurance. This is beneficial, especiallyif you feel weaker and start panting even after aninsignificant effort, such as climbing a flight of stairs.

Low Impact ExerciseA spinning workout is a low impact exercise. This means that it won't put pressure on knees and joints, as otheraerobic or running exercises do. The workout is alsorecommended for people that suffer from arthritis.

Kingfisher run over 12 Spinning Classes per weekSo call 051850300 and book your space today

Meet the Kingfisher TeamMags,Tom,Aine and Paul

Let out Team help you meet your goals.All of our instructors are qualified and specialiseIn the field of fitness.All of our instructors come from different sportingBackrounds from running to ballet.All programs and consultations are free to membersSo book in today and start your fitness journey.

Kingfisher WaterfordSouth Easts NO.1 leisure Facility

Swimming Lessons Jan 2014

SWIMMING LESSONS NOW ENROLLINGChildren and Adult Swimming Lessons now enrolling.-Starts Back the week of the 6th of January 2014-Course 7 weeks-Lessons are 45minutes in duration-Lessons are on Wed ,Thurs and Friday at 3.15,4pm and 4.45pm-Saturday morning at 9.15am and 10amThere are a variety of classes to suit all abilities

We are now also running a Rookies Course foradvanced swimmers aged between 9-14 onThursdays at 5.30pm

Call 051-850300 to book or for further information

Rookie Life SavingRookie Lifesaving is for advanced swimmersChildren must be aged 9 and over and be Confident in all swimming strokes.The Aim of Kingfisher Rookies is- Improve Swim Fitness- improve Swimming stroke- Introduce Life saving- Teach effective surf rescue techniques- Introduce children to surf Rescue Competition