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8 Great Home Workout Ideas

8 - NHS: 10-minute home cardio workout

Burn calories, lose weight and feel great with this 10-minute home cardio workout routine for aerobic fitness. 

  • Clear instruction with photos.
  • Includes warm-up and cool-down routines
  • Links to other workouts and health information

Link to Workout:

7 - Self: The 12 Best At-Home Workouts You Can Do Without Any Equipment

You can get results with just your body weight for resistance. 

  • Choice of different types of workouts.
  • Clear instruction
  • Moving images to help instruct
  • Uses “real” people to stop body shaming
  • Website also has many other pages covering wellbeing topics like Nutrition and Health

Link to Workout:

6 - Adidas Women: 25-min Cardio & Core Workout

25-minute cardio and core workout, combining high-intensity cardio moves with low-intensity core burners. One powerful circuit, 10 exercises, no equipment needed.

  • Video easy to follow
  • Includes Warm up and cool down
  • Countdown clock in corner
  • Channel has many other workouts as well as meditation videos and diet and nutrition videos

5 - Nerd Fitness: How to Stay in Shape Without Leaving the House.

The Ultimate Guide for Getting Fit at Home.

  • Practical tips for self isolation
  • Quirky cartoon inspired advice
  • Advice on eating habits while out of normal routine
  • Range of exercise to do in the home
  • Website offers lots more workouts, course and training and private coaching

Link to Workout:

4 - Body Project: 30 minute fat burning home workout for beginner

  • Easy to follow
  • Uses “real” people to help show it’s for beginners
  • Channel has a good variety of workouts for all abilities

3 - POPSUGAR Fitness: 30-Minute Calorie-Burning Cardio Dance

Burn calories while you dance it out.

  • Fun Dance moves
  • Channel has a huge variety of other workouts with different instructors
  • Food and nutrition playlists

2 - The Fitness Marshall: 30 Minute Sweat Session

For everyone distancing and quarantined during this time a special thirty minute sweat session direct to your living room.

  • Fun dance workout
  • Channels has many more workouts to latest songs

1 - Esquire: Arnold Schwarzenegger's Free 9-Move Home Bodyweight Workout

Arnie’s self-isolation workout.

  • Easy to follow exercises
  • Video clips to follow
  • Advice for beginners and advance

Link to Workout:

Your Home Exercise Guide

Hi Everyone,

I know it is difficult for those of a certain age group, and those that have underlying medical conditions to get out to do exercise right now. However, that does not mean you cannot do some sort of exercise at home. Please, see here some simple exercises I have put together to help you keep going and to reduce the likelihood of you losing strength and cardiovascular health.

Please, give them a go, and enjoy!!

Robby Clifford MSc (Health Rehabilitation and Exercise)

LiveBetter Practitioner

Here's Your Home Exercise Guide by Robby Clifford MSc.

Exercise: Knee Ups

This is a cardiovascular and strength as well as balance exercise.
These can be done with or without a chair. Alternately lift your knees as far as you can up to hip height.
You can also hold for a few seconds before changing legs. Keep breathing.

Exercise: Walking Heel to Toe

Put your right foot in front of your left foot so that the heel of your right foot touches the top of the toes of your left foot. Move your left foot in front of your right, putting your weight on your heel. Then, shift your weight to your toes. Repeat the step with your left foot. Walk this way for at least 20 steps.
This exercise helps with balance and walking correctly.

Exercise: Hamstring Curl

This can be done with or without a chair for support. It is a great cardiovascular, strength and balance exercise.
Stand with your feet apart, so that the space between them is the same width as your hips. Make sure both feet are pressed into the ground firmly. Stand straight, with your head level. Then, transfer your weight to your right foot and lift your left leg off the ground bringing your heel towards your buttock, then do the other leg. Do this at your own pace.
You can also hold that position for as long as possible (but no more than 30 seconds) and remember to keep breathing.

Exercise: Clock Reach

Imagine that you are standing in the centre of a clock. The number 12 is directly in front of you and the number 6 is directly behind you. Hold the chair with your left hand.
Lift your right leg and extend your right arm so it’s pointing to the number 12. Next, point your arm towards the number three, and finally, point it behind you at the number 6. Bring your arm back to the number three, and then to the number 12. Look straight ahead the whole time.
Repeat on the other side. Do at least 6 each side.

Exercise: Back leg lifts

This can be done with or without a chair for support.
Stand with both legs together, then keeping it as straight as you can, lift one leg at a time behind you. Do this at your own pace.
You can also hold the leg lift for a few seconds (up to 8 seconds) but remember to breath.

Exercise: Wall Press-ups

As long as you’ve got a wall, you can do this strength training exercise.
Stand an arm’s length in front of a wall that doesn’t have any paintings, decorations, windows or doors. Lean forward slightly and put your palms flat on the wall at the height and width of your shoulders. Keep your feet planted as you slowly bring your body towards the wall. Gently push yourself back so that your arms are straight. Do up to twenty of these. Remember to keep breathing.

Exercise: Marching in Place

Marching on the spot is a great balance and cardiovascular exercise. If you need to hold onto something, do this exercise in front of a counter or chair.
Standing straight, lift your right knee as high as you can. Lower it, then lift the left leg. Do this for about a minute or so.

Exercise: Heel Lifts

This strength training exercise also improves balance. You’ll need a chair or a counter.
Stand straight and put your arms in front of you. Raise yourself up on your toes as high as you can go, then gently lower yourself. Don’t lean too far forward on the chair or counter. Lift and lower yourself up to 20 times.

Exercise: Shoulder Rolls

This is a simple exercise. You can do it seated or standing.
Rotate your shoulders gently up to the ceiling, then back and down. Next, do the same thing, but roll them forwards and then down. Do at least 8 each way.

Exercise: Hand, Finger and chest stretch Exercises

These exercises are great for hand and finger flexibility and a chest stretch.
First, walk your fingers up a pretend wall. Wriggle them at the top then walk them down again. Then grab one hand with the other behind your back, hold for a few seconds then do the other. You can do these with or without a chair.

Exercise: Calf Stretches and leg extension

To do calf stretches while standing, find a wall with nothing on it. Stand facing the wall with your hands at eye level. Place your left leg behind your right leg. Keep your left heel on the floor and bend your right knee. Hold the stretch for 15 to 30 seconds. Repeat on other leg. Keep breathing
The leg extension is better done sitting in a chair, using a resistance band or towel, though you can do it sat on the floor. Put the band or towel under one foot, straighten out your leg in front of you against it pulling back with your arms, and lift. Do about 10 each leg.

Swim England advice and guidance regarding novel Coronavirus (COVID-19)

Last updated: 11 March 2020

Swim England has issued the following advice regarding novel Coronavirus (COVID-19).

The Pool Water Treatment and Advisory Group (PWTAG) has been in contact with Public Health England regarding novel coronavirus.

A spokesperson for PWTAG said: “Public health opinion is that it is generally safe to go swimming at this time.

“Water and the chlorine within swimming pools will help to kill the virus.

“However, visitors to swimming pools are reminded to shower before using the pool, to shower on leaving the pool and to follow the necessary hygiene precautions when visiting public places to help reduce the risk of infection.”

These include washing your hands for at least 20 seconds, cover your mouth and nose with a tissue or your sleeve (not your hands) when you cough or sneeze and do not touch your eyes, nose or mouth if your hands are not clean.

Most importantly, if you feel unwell, please avoid using the pool.

This announcement is not intended to panic anyone and Swim England is sharing the above information to ensure all possible precautions are taken.

Your Leisure is following ongoing guidance from Public Health England. Your Leisure’s Corporate Management Team has issued a comprehensive guide to Coronavirus (COVID-19) to ensure that all our facilities are fully briefed on the facts and current guidance on Coronavirus (COVID-19) and have precautionary measures in place, such as the installation of hand sanitiser stations, and decontamination protocols.

Currently, our sites are open as usual, in line with current Public Health England guidance. However, we are monitoring the situation closely and taking advice from Public Health England, as well as our partners at TDC and DDC. As new guidance is issued, Your Leisure will take the required action. 

We trust that individuals are also following the advice and guidance from Public Health England and we do remind visitors to carry tissues with them and to wash their hands regularly as per government guidelines and use small bottles of hand sanitiser if they so wish. During their visit, our staff will be on hand to guide people to bins to dispose of tissues or to toilets to wash their hands or sanitiser stations.

If you have tested positive for Coronavirus (COVID-19) and you have recently used our facilities, please contact the centres reception team via phone or email:

Forget 5 a Day. It’s now 10!

For many years guidelines have recommended we eat 5 portions of fruit and veg per day to stay healthy and live longer. Now those guidelines have changed to suggesting 10 portions is now what it takes to live a healthy life style.

The media has been taken by storm with opinion ranging from’ insane’ to ‘a vegan takeover plot’. So, is this latest advice from Imperial College, based on medical research achievable, realistic or just another gimmick?

What do you, the residents of the Garden of England, think? After all we grow a load of fruit and veg here don’t we?

Kathleen Kerridge writing in the Guardian under the headline ‘A veg (or five) too far: Why 10 portions a day is way too much to ask’, says, ‘In an ideal world doubling our fruit and vegetable intake is a good idea. But in austerity Britain, it would be impossible to afford all that, let alone cook it.’

When she first read the new guidelines, she thought it made good sense, but she went on to consider that maybe, it’s a load of fruit and veg for a family to consume each day, so the recommendation seemed a little less than realistic.

After further considering the disparity in earnings and those families already living close to or on the breadline, she concluded eating 10 portions a day was something for the ideal world.

You can read her full article here:

But researchers claim upping daily intakes would prevent 7,200 cancer deaths and almost 14,000 from strokes every year. Surely then this is a recommendation worth taking seriously. Source: DailyMail.co.uk.

Daily Mail medical adviser and retired GP Dr Martin Scurr welcomed the new 10-a-day target – but warned it may be too costly for families on lower incomes.

‘The more you eat, the better,’ he told FEMAIL. ‘Even people who struggle to get to five-a-day should aim for the new target because even if only get close to it, or they only reach it one or twice a week, it will still help them live longer and be fitter for it.’

He said eating 10-a-day would be a ‘cinch’ if you start the day with an apple and banana, and pack lots of vegetables into a salad. He and his family tuck into a salad filled with 10 vegetables every day, he said.

But he did warn that for large families, or those on lower income, meeting the target would be difficult – especially at this time of year when so many fruits and vegetables are out of season.

Read more here

Difficult maybe, but certainly not impossible. If you are up for trying out the new guidelines then Laura Agar Wilson, holistic health coach and blogger can help in her article 10 Ways to 10 a Day. In this article she gives menu suggestions on how to get between 7 – 10 portions of fruit and veg per day

The NHS is desperate to get people to eat their five-a-day, let alone 10 a day, emphasizing that fruit and vegetables can be juiced, canned or frozen. The UK average is four portions a day, with just a quarter of men aged 19 to 64 hitting the target, and 28 per cent of women.

The researchers analysed data from 95 studies on fruit and vegetable intake, finding that ten servings cut the risk of dying prematurely by almost a third. Read the full article.

So, what’s the answer? Eating 10 a day gives us all a better chance of living longer, but while the personal cost is significant, it could save the country millions in reduced NHS costs.

Many thanks for taking the time out to read this article and I hope it has given you ‘food for thought’. Please feel free to share this post with others you think would benefit from the content or have a view or comment.

We’d love to hear what you think and share your ideas on how we can use these guidelines to benefit us all.

23 Ways To Lose Bodyfat Fast.

Here are 23 of the fastest ways to lose bodyfat

By Jamie

Image – healthynology.com


1. Less Carbs

If you are like me, things like pasta, bread, rice and potato can take up most of my plate. I could happily eat carbs all day. The problem is carbs are energy and if you eat more than you need it will make fat loss impossible. Try and reduce your portions a little at a time. If you usually have 5 big spoons of rice, try 4, then 3. It will make the transition much easier.


2. More Protein

The building block for muscle. I know, you don’t want to get too muscly. Don’t worry, you won’t. But the more muscle you have, the less fat you will have. Great sources of protein are things like –

  • Chicken breast
  • Lean beef Steak
  • Turkey
  • Eggs
  • Quorn
  • Beans
  • Fish

Get more of these on your plate, you will also feel full longer.

Image result image – bodybuilding.com


3. Build Muscle

The more muscle you have the easier you will find it to lose bodyfat. Also It will make it easier to keep the bodyfat gone for good.


4. Interval Training

If you usually do 20 minutes on the bike, 15 on the cross trainer and then 5 on the rower. You may find that after a few weeks that the results start too slow down. Try adding some intervals, simply put. Do something but vary the effort levels. A great start is to pick any equipment and Start as normal for 2 minutes then do one minute as fast as you can, then just repeat that cycle for 14 minutes. Try this –

Bike –

2 minutes’ regular pace.

1 minute as fast as you can.

2 minutes’ regular pace.

1 minute as fast as you can.

2 minutes’ regular pace.

1 minute as fast as you can.

2 minutes’ regular pace.

1 minute as fast as you can.

2 minutes’ regular pace.

1 minute as fast as you can.

2 minutes’ regular pace.

1 minute as fast as you can.


5. Mix it up

What do you usually do? Ok, now the next time you work out do something different. It will challenge you in a way that you are not used too. Usually do cardio – do weights. Usually do gym – do a class.


6. Strength Training

So when you think of fat loss everyone thinks cardio. Now I know cardio is important, but you can and will get sensational results from a strength training workout. Once my clients are up a to a decent level of fitness the focus is always on strength training to sculpt the body that you want.

Typically using big exercises like squats, deadlifts and thrusters. A workout could be –

Cardio Warm up – 10 minutes

Romanian Deadlifts – 5 sets – 16, 14, 12, 10, 8 reps

Squats – 5 sets – 20, 16, 12, 8, 6 reps

2 arm Dumbbell Rows – 4 sets – 1o reps

Thrusters – 4 sets – 20 reps

 

Image result image – t-nation.com


7. Cook from scratch

Ok, now I know this sounds like a lot of work and expensive. But it really isn’t. One of my favourite meals is chili con carne. A decent Jar costs about £2 and makes one meal. My recipe is so easy and has a nice kick to it.

I use –

  • Lean minced beef (would have to buy anyway)
  • Tinned chopped tomato (17p)
  • Chili Powder (50p and lasts for months)
  • Smoked Paprika (50p and lasts for months)
  • Cumin (50p and lasts for months)
  • Garlic Powder (50p and lasts for months)
  • Tinned Kidney beans (24p)
  • 1 Beef Stock Cubes (80p for 12)

That totals at £3.21. The spices and stock cubes will last ages. So next time you make it, it will cost you 41p.

You don’t even need to be able to cook. If you cook the mince like you would normally, just throw everything in and stir it. That is pretty much it. If you need more guidance, just YouTube it and you’ll get millions of time and east to follow videos.


8. More water

Water is always the answer if the question is anything to do with being healthy. Just drink more, it will flush out the rubbish in your body and improve your digestion.


9. Try Kettle bells

One Exercise – Kettlebell Swings!

These will work your whole body; they will also get your heart pumping. As all-rounder exercises go, they are right up there. I think they work great for high reps, anything from 15 upwards.

 


 

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10. Take the stairs

You might be smashing your workouts but even if you do one hour 5 days a week that still leaves a lot of hours left. Now I’m not saying to do double workouts. But being generally more active in the day can make a huge difference to your overall results.

  • Take the stairs instead of the lift.
  • Park further away.
  • Walk it. We can all be lazy for driving somewhere we should really walk to. You’ll save money too.
  • Get on your bike, a pushbike is a really quick way to get around and your legs will thank you.

11. Add Music

The right kind of music can make your workouts much more energetic. Some people love chart music, others love dance music. Me, I like a bit of everything but pop punk like blink 182 works for me.

Image result image – huffingtonpost.com


12. Smaller Plates

If you can’t fit as much on the plate you will eat less. If portion control is your challenge this could be the tip for you.


13. Plan your meals

We have all done it. Got held up at work, got in late, nothing in the fridge and you are super hungry. What do you do?

Probably pick up the phone and get a curry, or a pizza. But while you’re at it you might as well have a real treat. So chips, garlic bread and big bottle of coke get added. But you have spent over £15 so you get the 6 mini doughnuts.

Healthy eating ruined!

If you plan your meals and prep or even just make sure you have the ingredients in the house. You will be much more likely to succeed.


14. Don’t food shop hungry

Because you will buy everything!

Simple, don’t do it.


15. Try Circuits

Circuit training is a great way to work out. It is so versatile you can do it at home, in a gym, or in a class. You can do it with no equipment, or a full gyms worth of kit. You won’t be doing anything long enough to get bored as you’ll be onto the next exercise.

Try –

Kettlebell Swings 30 Seconds

10 Seconds Rest

Shuttle Runs 30 Seconds

10 Seconds Rest

Plank 30 Seconds

10 Seconds Rest

Dumbbell Jump Squats 30 Seconds

10 Seconds Rest

Dumbbell Deadlifts 30 Seconds

10 Seconds Rest

Med Ball Shoulder Press 30 Seconds

10 Seconds Rest

Dumbbell Row 30 Seconds


16. Add exercises in between your exercises

Just by adding something like a plank in between all your exercises for a workout can increase your calorie total. You’ll also be getting some core work in without adding time to your workout.


17. Cut your total workout time

Sometimes you can have too much time.

If I get up nice and early for work, I tend to make breakfast, watch some tv and play on my phone. The problem is, because there is a lack of urgency I am not as productive and end up being late.

Workouts can be the same. Set a 30-minute timer when you walk in the gym and crack on. You’ll be surprised how much you can get done.


18. Find a workout buddy

Having someone to keep you motivated can make an enormous difference. If they are slightly ahead of you in terms of fitness and knowledge, even better.

Image result for workout buddy image – centerforhealthandnutrition.com


19. Blast it for 2 minutes

Forget 30 minutes on the bike, get warm then just let rip for 2 minutes. Give it everything!


20. Eat More Vegetables

We all know we should, but we don’t. Try and get some more veg on your plate, it will really help with fat loss and overall health.


21. Relax

Don’t stress about losing weight/fat. It will happen! It may take longer than you want it too but it will happen as long as you don’t give up.


22. Try Drop Sets

Drop sets are essentially a technique where you perform an exercise and then drop (reduce) the weight and continue for more reps until you reach failure. Example of a drop set –

Leg Press

50kg – Do as many reps as you can.

40kg – Do as many reps as you can.

30kg – Do as many reps as you can.

All without taking a break.

These sets are a great calorie burner.


23. Try Supersets

Supersets are where you pair 2 exercises together. Either that work the same muscle or apposing muscles.

Examples could be –

Chest Press and Lat Pull Down

Chest Press and Press ups.

They are a great tool to make the most of your time and burn calories.

 


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4 Exercise Methods to Insane Results in the gym

4 Exercise Methods to Insane Results in the Gym

By Jamie

Image source – active.com


The System

The 4 exercise method is actually really simple; you pick 4 exercises, each will work different parts of your body.

1. Upper Body –  Any exercise for your upper body. My faves – Press Ups, Standing Shoulder Press, Seated Row, Upright Row.

2. Lower Body – Any exercise for your lower body. My faves – Front Squats, Romanian Deadlifts, Jump Squats.

3. Core – Any core exercise. My Faves – Commandos, Reverse Crunches, Dynamic Plank.

4. Pulse Raiser – Any cardio exercise – My Faves – Rowing machine, Step ups, Jumping Jacks.

 

Pick two of each exercise and then do them in order. (It is best to pick apposing muscle groups for 2 cycles. Eg Cycle 1 Upper Body – Press Ups, Cycle 2 Upper Body – Seated Row).

 

So an example workout would look like this –

  • Press ups
  • Dumbbell Jump Squats
  • Reverse Crunches
  • Step Ups
  • Seated Row
  • Romanian Deadlifts
  • Plank
  • Rowing Machine

 

How do I do it?

The next thing you need to know is how many reps, sets and for how long should you do each exercise. Again, it is really simple.

 

Upper Body –  2 Sets – To failure, however if you can do more 16 reps then you need more weight. But still take the set to failure – if you end up doing 67 reps you will just need to adjust next time.

Lower Body – 2 Sets – To failure, however if you can do more 16 reps then you need more weight. But still take the set to failure – if you end up doing 67 reps you will just need to adjust next time.

Core – 2 Sets – To failure, keep going till you cant do any more. Simples.

Pulse Raiser – 2 minutes FLAT OUT! I really mean flat out as fast as you can. This workout has a total of 4 minutes cardio, make it count.

 

Rules – For all exercises (excluding Pulse Raiser), the lowering part should take 4 seconds on every rep.

 

That’s it, run through a workout like this and you will achieve incredible results.


 

Try The Workout

 

Warm up – 10 minutes cardio machine.

  1. Press ups – 2 Sets to failure with a 4 second lowering part
  2. Dumbbell Jump Squats – 2 Sets to failure with a 4 second lowering part
  3. Reverse Crunches – 2 Sets to failure with a 4 second lowering part
  4. Step Ups – 2 minutes FLAT OUT!
  5. Seated Row – 2 Sets to failure with a 4 second lowering part
  6. Romanian Deadlifts – 2 Sets to failure with a 4 second lowering part
  7. Plank – 2 Sets to failure
  8. Rowing Machine – 2 minutes FLAT OUT!

Stretch.


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Ageless Thanet’s Culture Club needs you!

 Ageless Thanet’s Wellbeing Programme is proud to offer everyone who is over 50 and from Margate and Ramsgate exclusive access to its “Culture Club.” This is an opportunity for you to join like-minded people and gain free access to “cultural”  experiences such as theatre shows, film sessions, book reviews, art exhibitions, etc. What’s exciting is that you can suggest what you would like to do, then in a relaxed social environment enjoy the company of other members in discussing what you have seen and done. So what are you waiting for join up now or find out more by calling 01843 601550 or email your interest by clicking here