Inspired - February 2014 Edition

Inspire
GoodBye
to eight stone
Get personal
with Phil Ling
Losing Tim
changed
my life
s
a
e
d
i
y
Juic
newforestleisure
newforestl
variety is
the key
for me
Active
Lifestyles
Active Lifestyles is an exercise referral
programme for customers with a
recognised medical condition. The
scheme is designed to offer referred
clients a specialist exercise
programme that will help to improve
or manage medical conditions. each
client is assessed individually and a
specific programme of activity
designed to suit the individual needs.
Activities include gym, swimming,
aqua and some classes.
How can it help?
There is no doubt that physical activity
and exercise benefits health. For some
medical conditions, regular physical
activity or exercise can improve the
condition, reduce the medication
required or simply make you feel better.
How do I get referred?
Speak to your GP or practice nurse and
ask about Active Lifestyles.
How much does it cost?
The scheme is subsidised making the
cost of each session cheaper than a
‘regular’ activity rate. You can pay per
session or buy a package to cover the
cost of the whole course.
First assessment: £7.50
Session cost: £3.60
Wellness Key: £10.00
or package price: £70.00 (including
wellness key)
When would I attend?
All health and leisure centres have
specific sessions when an instructor is
available to help you with your
programme and support you with your
workout. Customers with conditions
considered ‘low risk’ will be able to use
the centre anytime to complete their
programme.
What should I wear?
Generally loose fitting, comfortable
clothing is appropriate with soft soled
shoes or trainers. Please bring a small
towel and water bottle with you to your
workout sessions.
I’ve never used a gym before...
Everyone starts somewhere.
Our gyms are used by everyone of all
shapes and sizes trying to improve their
health and fitness. It is a myth that gym
users all wear lycra and the latest
brands.
What happens when I have finished
my 20 sessions?
The instructor will carry out a full
health assessment and help you to
identify the progress you have made.
You will be offered a number of options
as to how you can best continue with
your new activity lifestyle.
2
Swimming
All five health and leisure centres are home to
a 25m main pool.
20 minutes of front crawl (slow) will burn 171
Kcal. Swimming is for all. No matter what your
age, weight and physical ability.
The Gym
All five health and leisure centre’s gyms are
equipped with Technogym equipment.
Fitness classes
We offer over 40 different fitness classes that
cater for all levels of fitness and experience.
Our studios are air conditioned and our
instructors highly qualified.
From Tai Chi to Zumba, you will be sure to
find a class that suits you.
Personal training
Having your own expert to motivate you,
monitor your progress and ensure that you
keep focused and reach your fitness limits is
the guaranteed way to get results more
rapidly.
Sports courses
We offer your little ones activities including
gym tots, trampolining, gymnastics, basketball
and more. Our courses are competitively
priced and offer excellent value for money?
Sports courts
You can come along and play badminton,
table tennis, squash, five-a-side football,
basketball and more. You can hire equipment
in the centres.
Children’s parties
We'll take the hassle out of your child's party
and give them a fun and memorable
experience they'll want to experience again
next year?
Swimming lessons
Our Swim Academies run a full programme of
swimming lessons including pre-school,
juniors and adults, from absolute beginners to
more advanced stroke development.
Produced by New Forest Health and Leisure.
editor: Sarah Buckle email: [email protected]
Tony
Note from Phil
g Tony’s
ure of bein e was
s
a
le
p
e
th
h
I have had r over a year now,
fo
is GP for
r
h
to
h
c
g
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u
Instr
e thro
m
to
t
n
e
s
ony’s only
originally
was not T
is
th
t
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b
ss
first
weight lo
leting his
p
is
m
o
c
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O
through h d
problem.
we went
ha
re
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e
n
h
o
w
T
t
n
ut that
o
d
assessme
n
u
fo
as well as
istory, I
the past,
in
medical h
k
c
a
tt
is on
heart a
element of our
‘Active Lifestyle’ Doctors Referral
uently he
q
e
s
suffered a
n
o
c
,
int pains
weekly social
Programme is Life Changing!
having jo
ication.
vised
rent med
fe
life.
For almost 25 years, maintaining
if
d
f
o
e and I ad
m
m
lots
ra
g
re at
a pro
Under the
personal fitness was a key element
c class he
We set up
ia
rd
a
C
e
direction of Phil,
of my life as a soldier. However, a
ttend th
which he
Tony to a
nd Leisure rst as moral
a
h
lt
a
e
all those
heart attack followed by a long
H
Ringwood his wife Trisha, at fi
as much
attending work
period of minimal exercise,
ith
Trisha gets re a
k
attends w
in
th
I
on a series of
resulted in me being overweight
ut now
s! They a
support b
Tony doe
s
a
s
s
exercises set at
and very unfit.
p in the
la
c
e spirits u
t of the
u
th
o
g
in
p
e
various speeds,
However, my GP encouraged
ple ke
lovely cou
dependent on
me to sign up to the Active Lifestyle
en
s.
s
ly well ev
whole cla
e extreme
r
individuals
programme being run at Ringwood
n
o
fo
d
,
s
s
k
a
c
h
tba
Tony
d some se
a
physical condition
Leisure Centre and I was
h
s
a
h
in
e
though h
by his GP
to improve their
introduced to Phil Ling, the fitness
r levels
e was told
h
le
p
m
a
t his suga
x
a
e
th
r
e
fitness. It is like a
instructor who would take me
b
to be put
Novem
oon need
s
October/
ld
u
family group and is
through the 12 week course, which
o
w
he’d have
nd he
uld mean
o
were up a
w
h
ever so welcoming
commenced with an MOT of my
ic
h
at with
rmin w
honest ch
n
a
on Metfo
d
to those joining the
weight, blood pressure and life
a
h
I
.
ard work
Type II
ort and h
ff
e
Diabetes
group, which has
style. Following a helpful induction,
is
h
to
anks
ing back to
him and th
resulted in
Phil prepared a
ls are com
e
v
le
r
a
g
u
a real
bespoke exercise
those s
se but
We have fun
eight to lo
feeling of
programme to
w
normal.
re
have
o
m
s
till ha
t for life I
s
s
e
y
z
n
o
d
T
n
fellowship.
help me improve
a
n
doing something
o
eterminati tually achieve his
I see
my fitness.
with his d
en
v
e
l
il
w
worthwhile
he
‘Active
Phil was a
no doubts
Lifestyle’ and
great help, an
together
goals.
the weekly
experienced
Cardiac class
instructor who
at our New
takes a nonForest District
judgmental approach, but is not
Council local
afraid to be completely honest and
recreation centre in
realistic, whilst using his friendly
discovered a really friendly bunch
Ringwood as being a bit
personality to motivate and
of staff and a great bunch of people
of a ‘well kept secret’, because
encourage.
to train with.
otherwise we would have many
During the ‘Active Lifestyle’
We both feel so much fitter and
more people attending the
course, Phil encouraged me to
energetic, having maintained this
sessions. My wife was a bit nervous
attend the Thursday Cardiac Fitness
enjoyable regime. Plus we have the
about attending at first, as she
class held at Ringwood, which I did.
fun of doing something worthwhile
thought it was going to be full of
Trish my wife also accompanies
together.
keep fit experts, instead she
me to this class, that is now a key
Well done Tony
10 benefits to drinking warm lemon water every morning
There are many health benefits of lemons that have
been known for centuries. The two biggest are lemons’
strong antibacterial, antiviral, and immune-boosting
powers and their use as a weight loss aid because
lemon juice is a digestive aid and liver cleanser. Lemons
contain many substances–notably citric acid, calcium,
magnesium, vitamin C, bioflavonoids, pectin, and
limonene–that promote immunity and fight infection.
HoW To do IT: You should be using purified water
and it should be lukewarm not scalding hot. You want
to avoid ice cold water, since that can be a lot for your
body to process and it takes more energy to process
ice cold water than the warm. Always use fresh lemons,
organic if possible, never bottled lemon juice.
I squeeze 1/2 a lemon with each glass and I drink it
down first thing before I eat a single thing, or
workout, etc.
1. Aids digestion
2. Cleanses your system / is a diuretic
3. Boosts your immune system
4. Balances pH levels
5. Clears skin.
6. Energizes you and enhances your mood
7. Promotes healing
8. Freshens breath
9. Hydrates your lymph system
10. Aids in weight loss
3
Phil Ling
gets personal
I have been working in the fitness Industry since 2000 and for New
Forest District Council since 2007, as well as being a personal trainer
and gym instructor I run Active Lifestyles scheme at Ringwood
Health and Leisure (GP Referral).
Over the years I have taught many different classes including
cardiac rehab, spinning, healthy backs, kettlebells, circuits,
bootcamp to name a few.
I also have extensive knowledge in training those customers with
medical conditions and injuries sent through to me via our GP
referral system and I specialise in cardiac conditions.
I consider that my knowledge and experience allow me to be able
to train any person to achieve their own personal goals from
weight loss and tone, fitness, hypertrophy (muscle building)
strength training or sports specific in variety of different
ways giving nutritional advice if required.
I am very passionate and take great pride in my
job and get great satisfaction in being able to
isure
help our customers.
h and le ive
lt
a
e
h
e
t
iv
c
f
A
r
u
I enjoy playing and watching different
d
o
qualifie Phil
Each of
y
ll
u
f
a
types of sport and spending time with my
has
like
centres instructor just
family.
s
Lifestyle
Quick and easy super healthy salmon burgers
Less than 300kcal per serving.
If you're after something a bit
lighter than potato-packed
fishcakes, try these simple
oriental-style burgers – tried
and tested by Marketing
Manager Sarah Buckle.
Serves 4
4
For the burgers:
4 boneless, skinless salmon fillets,
about 550g/1lb 4oz in total, cut
into chunks
2 tbsp Thai red curry paste
thumb-size piece fresh root ginger,
grated
1 tsp soy sauce
1 bunch coriander, half chopped,
half leaves picked
1 tsp vegetable oil
lemon wedges, to serve
For the salad
2 carrots
half large or 1 small cucumber
2 tbsp white wine vinegar
1 tsp golden caster sugar
Instructions
Tip the salmon into a food
processor with the paste, ginger,
soy and chopped coriander. Pulse
until roughly minced. Tip out the
mix and shape into 4 burgers. Heat
the oil in a non-stick frying pan,
then fry the burgers for 4-5 mins on
each side, turning until crisp and
cooked through.
Meanwhile, use a swivel peeler to
peel strips of carrot and cucumber
into a bowl. Toss with the vinegar
and sugar until the sugar has
dissolved, then toss through the
coriander leaves. Divide the salad
between 4 plates. Serve with the
burgers and rice.
Sue
Note from Phil
I have been having regular personal training
sessions for about 15 months now, I try to have
one a week as I feel my level of fitness has
improved by having regular sessions.
In my opinion, the benefit of having one to
one training is that the personal trainer (in my
case Philip Ling), can concentrate solely on my
specific needs and he can ensure that the
exercise programme he sets me, tailors to
working towards improving my fitness levels and
health in general.
When I first started my personal training
session my stamina was not sufficient to
complete the sessions without struggling. But
with Phil’s encouragement and belief in me, my
fitness levels have improved and now no matter
what Phil decides to do in our personal training
sessions I feel equipped to achieve the results I
desire.
Philip Ling is a very good personal trainer as
he will push me that little bit harder than I would
push myself to ensure that I am getting the
maximum benefit from our training sessions.
I would recommend personal training to
anybody who feels they need that extra bit of
encouragement and motivation whatever level
of fitness you may be at.
wood
user of Ring
r
la
u
g
re
a
in and
as been
the gym, Sp
g
Sue Lewis h
in
d
n
e
tt
a
rcises. I
Leisure
e cardio exe
m
Health and
sa
e
ing
th
g
in
urs do
rsonal train
try some pe
spending ho
ld
u
o
m
sh
o
e
fr
at sh
uld benefit
suggested th
that she wo
ways of
ve
e
d
li
n
e
a
b
s
I
e
s
is
a
nt exerc
sessions
re
fe
if
d
r
e
h
e in the
iving
end less tim
sp
somebody g
ld
u
o
w
e
Sue has now
and sh
ore benefit.
doing them
m
15
y
ll
a
ti
n
a
for the past
t subst
g regularly
gym but ge
in
in
a
tr
l
a
n
perso
been doing
h
d, along wit
ntly improve
months.
a
ic
if
e
n
h
g
S
si
s.
s
e
a
h
new exercis
Sue’s fitness
ability to try
d
n
a
e
, Kettlebells
c
n
e
d
such as Spin
her confi
s
e
ss
la
c
r
la
her the
s regu
s also given
now attend
a
h
rn
tu
in
such as
which
es we offer
and Bokwa
ss
la
c
r
e
th
o
to try
confidence
d Pump FX.
a challenge
n
a
e
Boxercis
as she likes
in
a
tr
to
sy
a
n, so on her
Sue is very e
s to be beate
se
fu
re
t,
a
h
coming up
er w
e are always
and no matt
w
s
up
n
io
ss
se
ining
ue is always
personal tra
her credit S
to
d
n
a
ts
u
orko
with new w
g is ideal for
enge.
ll
a
h
c
for the
rsonal trainin
e
p
t
a
th
d
e
lis
ush herself
Sue has rea
difficult to p
ry
ve
it
s
d
n
fi
it all too
she
d would find
her because
n
a
re
e
th
y
d
ebo
without som
ways.
ck to her old
a
b
o
g
easy to
Well done Sue
How Active Lifestyles
can help you...
Exercise can play a key role in assisting
postoperative recovery, mobility,
insomnia, back pain and weight loss, as
well as improving self-esteem and
fitness. In addition, research has
proven that regular exercise can
improve a broad range of physical and
psychological medical conditions
including amongst others;
• angina • diabetes • arthritis
• obesity • hypertension • asthma
• anxiety • depression
So, having read the successes of others
why not see what you can do in 20
sessions? There are five health and
leisure centres across the New Forest
which means that there is a Active
Lifestyles scheme near you! So ask if
you too could benefit!
If you qualify for a referral your local
GP, practice nurse or health
professional will give you a referral
form which you simply take along to
the reception of your local health and
leisure centre. The receptionist will
make you an appointment for your first
assessment, it’s as easy as that!
Clients who have the kind of
conditions that the scheme is designed
for often find that their level of physical
activity is hindered, either by their
physical ailment, or through a
psychological fear of over-exerting
themselves. The scheme allows you to
gradually build up to a level of activity
suitable for you, in a safe environment,
under the supervision of a qualified
instructor. Over time, it is hoped that
the scheme will give you the
confidence needed to maintain a
physically active lifestyle independently
and experience the range of benefits
this brings, such as:
•
•
•
•
•
•
improved health and fitness levels
strengthened muscles and bones
easier movement and better flexibility
a reduction in stress levels
maintaining a healthy weight
a sense of achievement
What we can offer you is:
• One to one assessments
• Highly qualified knowledge and
instruction
• Advice and guidance
• Encouragement and motivation
• Enjoyment and fun in a friendly
environment
• High quality of fitness equipment
If you have any questions, we’ll see if
we can help, email [email protected]
or call 0845 659 0845, select your
nearest centre and ask to speak to the
Customer Advisor.
5
y
n
n
Da
I have noticed
such a big
improvement in
danny
My name is Marion and I am Daniel’s support
worker. I have been bringing Daniel to Ringwood
Health and Leisure for roughly around three years
now.
Since Danny has been coming to the gym he has
been having one to one personal training sessions
with Philip Ling every Thursday morning at 11.00am
till 12noon.
Daniel really enjoys his personal training sessions
with Phil and looks forward to it all week. I have
noticed such a big improvement in Danny since he
has been having these one to one sessions, he has
lost weight he has improved muscle strength and
better posture which is really important for Danny.
I remember when I first started bringing Daniel for
his personal training sessions and I watched him
struggle to walk on the treadmill now he walks on an
incline with ease and occasionally runs, but I think it is
the strength aspect where Daniel has really made
improvements.
Phil is really good for Daniel as Daniel really listens
to him and over the past three years they have built up
a special working relationship.
Phil is always happy and pleased to see Danny every
week and takes time to ask Danny what he has been
up to during the week. I realise all this doesn’t seem
like much, but to somebody like Danny it means a lot.
6
Note from Phil
Danny has been
having regular
personal
training sessio
ns with me for
thee years now
buys blocks of
he
12 sessions regu
larly and alway
books his appo
s
intments at 11
.00am on a
Thursday mor
ning.
Danny has spec
ial needs and co
his support wor
mes in with
ker Marion. He
originally starte
as his parents
d
wanted him to
build his streng
up as he was qu
th
ite week as wel
l as improve hi
posture.
s
Danny is a delig
ht to train he al
in with a smile
ways comes
on his face and
he always look
forward to his
s
personal traini
ng sessions. W
we first started
he
n
Danny really st
ruggled on som
of the exercise
e
s especially an
ything involvin
strength work,
g
although he w
ould always gi
his best shot.
ve it
Danny can now
run on a treadm
sometimes stru
ill but
ggles with bala
nce, but he no
has no problem
w
s walking at a
quick pace with
steep incline, so
a
much so that M
arion his
support worke
r can no longer
keep up with hi
It is really grea
m.
t to see the prog
somebody like
ress
Danny has mad
e and to be
perfectly hone
st for myself as
a personal trai
that is why I do
ner
this job.
Well done Danny
Angela
I’ve been having personal training sessions for the last 10 weeks. I
was, to say the least, a little dubious to start with as I thought
“what more can I possibly achieve? As I already come to the gym
regularly” but I have to say I was pleasantly surprised.
My fitness levels have increased noticeably, and although I
work hard it is always fun doing different workouts and trying
different activities. For example, I had never tried or thought I
had the fitness to do Spin until Philip used it in one of my
personal training sessions. Now I really enjoy it and soon hope
to go to a separate spinning class.
As much as I enjoy doing my program which has been set
for me in the gym, it benefits me greatly to have someone
there not only to push me to do more but to give me the
confidence and belief that I can reach my goals and push my
personal fitness boundaries.
Philip Ling is my personal trainer and is incredibly good at his
job and I am glad I decided to have the regular training session;
they have done me so much good.
Note from Phil
Angela has been coming to the gym regularly
and although she would follow her program
she would always do just enough without
really trying to push herself. When I was
chatting to her during her workout she would
say there were certain areas on her body she
would like to improve and also she gets a little
bored doing the same program all the time. I
suggested that she try a personal training
session especially as you get 25% off your first
session, I think Angela was a bit sceptical at
first but did book one.
Since then Angela bought the promotion
offer on personal training buy 3 get 4 sessions
and she has carried on since. Angela likes the
variety of the personal training session and
is always willing to try something new.
On one of her sessions we did a 30
minute Spin which she struggled with
but enjoyed, then we came up to the
gym to do some toning exercises.
Angela was relatively fit before we
started, she just needed someone to be
there to give her that little bit extra
push. Although Angela works hard we
do have a lot of fun during the sessions
which I think helps. It certainly has
helped her as her fitness increased and
we have added a couple of programs onto
her wellness key so when she does come in the
gym on her own she has some variety.
Well done Angela
I have learnt
how to push
my fitness
boundaries
Jo
Tim and I had been married for over
23 years and been together since we
were 16. He was, on the outside, a fit
healthy man, 46 years old who
worked very hard as a self
employed gardener. He was a
fantastic dad to our three girls and
his work and family were his
life. He was often tired and it
would have been almost
impossible to differentiate this
from tiredness due to heart
failure.
The night he died he came
home from work as usual, had a
shower then after his tea we were
quietly chatting about the day
when he collapsed suddenly and I
caught him as he fell. I thought he
The gym is full of
had fainted. There was no clutching of
the chest or staggering around he just
ordinary people
died where he stood almost immediately.
and extraOur three girls Rachel, Alice and Ellie
ordinary staff
were in the middle of their GCSEs, A
levels and university exams - that they
bravely continued with and succeeded in
- their dad would have been so proud.
The reality was that although he had the stamina required
to do his job, he was not cardio-vascular fit and I had never
thought about your heart being a muscle before until now.
I suddenly felt very responsible, as now I was a lone parent
and realised that I never exercised myself which could put me
at risk. I was healthy in all other respects but had lost all my
confidence.
Some friends had persuaded me to join the Fit for Summer
promotion at Ringwood Health and Leisure centre and it
transformed my outlook on life. I was introduced to Phil Ling
and started to have regular personal training sessions. At the
start, I could only run on the treadmill for 30 seconds before
stopping and bursting into tears. I was rubbish and felt so
weak.
I carried on going regularly twice a week which has now
developed to once a week. I can now run well, I have toned my
body and feel so much better about everything. My fitness
enabled me to complete a 25 mile sponsored bike ride for the
British Heart Foundation raising £1,400 in memory of my
husband. It really is true - exercise gives you the feel good
factor and my advice to you all is to take time out and prioritise
your own health.
The gym at Ringwood is full of ordinary people, like me, but
with extra-ordinary staff who are supportive, sensitive and
push your boundaries to allow you to reach your goals! – I
went skiing for the first time due to my time at the gym.
Thank you Phil!
Note from Phil
Joanne has been having regular
personal training sessions with myself at
Ringwood Health and Leisure originally
booking at least one every two weeks
since the 31 March 2012, which has
developed to once a week as Jo has seen
her progression. Jo originally started
these sessions to help her with her
motivation and confidence after the
tragedy she suffered, originally when Jo
started having personal training sessions
she did not think she would be able to
cope. Slowly but surely she saw the
improvements physically but more
importantly mentally.
As Jo found out she was fitter and
more capable than she realised, she set
herself an amazing challenge to do a
25mile bike ride for the British Heart
Foundation in Memory of her husband
Tim which she raised £1,400 (well done
Jo). We had to tailor her sessions to help
teach her how to cycle the most
economical way without her expending
to much energy.
I have found the best way to help Jo is
for her to set challenges and goals for
herself and then, between us, we can
reach those. For instance, her next goal is
to be able to run 20 minutes consistently
on the treadmill and she is up to 15
minutes now and for somebody who
could only manage, by her own
admission, 30 seconds of running she
has already done fantastically well.
Jo enjoys the personal training not
just for the motivation and results that
she is achieved, but also the diversity
and variety that it brings to her sessions
as every one is different.
Keep up the good work Jo
Keep in the zone
Sally’s top 10 motivation and training points
“Strut your stuff”
Without music I would get nothing
done. Music can be a fantastic
motivator. You can use the beat to
your advantage, or even sing along.
I use our integrated TV system that
Techno gym provides to play my
music. I prefer dance music to get
me going, but my advice is to find
the music you love, and let it do the
hard work for you.
Get in the right frame of mind
I start my fitness journey by setting
challenging but realistic goals. I
record my progress and celebrate
my successes, even the small ones!
I try to take setbacks in my stride
and continually review my program
to get the best results. Does this
sound familiar? If you would like
help setting out your goals, book
your appointment with the fitness
team and we will be happy to help.
Something is definitely better
than nothing
I’m very lucky to be in a job I love
but we still all have those days
when we just don’t want to get out
from under the covers. If your
program is due to last an hour but
you don’t feel like spending the
whole time working out, you can
break this down to make it more
manageable by trying 30 minutes in
the gym, you can always do more
another day! Don’t put it off, come
anyway! You will still be working
towards your goals and instil that
feel good factor. Remember it’s all
about quality of training not
quantity.
Patience is a virtue
I find sometimes I come to a
plateau in my progress. So I try new
exercises, maybe something more
experimental using a bosu ball,
cable machines or swiss balls. A lot
of people I see in the gym
continually do the same workout –
the same run, the same swim etc
everytime they exercise. Variety is
an important physical and
psychological part of your training.
Remember, personal trainers are
there to help – designing a fresh
new program is their bread and
butter, so take full advantage of
their knowledge.
Bring a buddy
Get a workout partner. Those who
exercise with someone else,
whether it is a personal trainer or a
friend, have been proven to be
more likely to reach targets. On our
Active Lifestyle programme we run
a ‘buddy’ scheme. If you are on our
scheme and you bring a buddy to
train then they will receive the
same price as you do. Buddy
training is a great way to support
and motivate each other.
We all love our food
I know when I’m meeting the girls
for dinner I can plan ahead and
check the online menu for the
restaurant. This way I can be
assured that I am making a more
rational food choice (at a time
when I am not hungry) and sticking
to it by getting my order in first!
Give it a go ladies
Women will always try and avoid
weight training, it doesn’t mean you
have to look like the next Arnie
Schwarzenegger but it will most
definitely tone you up! Weight
training has a lot of good health
benefits, such as increasing bone
strength, supporting joints and
increasing your metabolic rate.
Don’t knock weight training until
you’ve tried it!
Pick ‘n’ mix
Lots of my clients ask me which
classes to take. I love circuits (a
mixture of aerobic and weights),
body pump (a weight-based
full body workout) but
also tai chi and Pilates
(mind body and
soul). Each
class has
its own
benefits, so why not try a mixture?
You’ll soon work out which is your
favourite. You can pick up your
copy of our latest exercise
timetable from any of our five
leisure centres and see what time
you can make!
How good is your posture?
I always advise my clients to keep a
good posture with every exercise
they complete. I find that standing
or sitting correctly reduces stress
on the spine and helps to reduce
pain. A good class to help with this
is Pilates, as the instructor will
correct your own posture. Look
after your spine – you only have
one!
Listen to your body
It is inevitable that during the
winter season more and more of us
will be catching colds and bugs.
Remember if you are not well, don’t
train. Your body needs the rest so
make the most of it and get better
soon. Remember, when it comes to
training and food choices, listen to
your body. It always knows what’s
best for you.
Dave
Looking to bring my changes into
2014, I still have a few more stone
to achieve optimum weight but I
know that following my new habits
will get me there, in the meantime I
am just enjoying the energy and
vitality that goes with the weight
loss.
Summer 2012, a summer of
sport, we went to the Olympics and
I hit the scales in excess of 22
stone!!!! Aaaaghhh. The weight had
crept on over 10 years with
overeating and drinking and low
levels of exercise.
I overcame my embarrassment
and went along to Totton Health
and Leisure in September. I started
in the gym a couple of times a
week. I started slowly, three mins at
a time walking on the treadmill was
my first week's achievement.
For me the trick was to increase
my effort each week without
stretching myself so that I was too
tired to come back again that week.
Eventually my sessions lengthened,
I built in a mix of weights and cardio
machines.
I made two other changes.
Firstly, I started a Pump class with
Michelle on a Monday evening.
Hiding at the back of the class using
light weights I found I could pace
myself and this class really worked
for me.
Diet wise, I just thought about
what I was eating, typically I
stopped drinking alcohol during the
week and stopped eating
sandwiches at lunchtimes, fruit and
yoghurt instead. Drinking more
water than previously throughout
the days. Weekends didn’t
particularly change and when I had
I was replacing last year's calendar and noticed
that during 2013 I had lost 55lbs over the year.
At about 1lb a week, small changes had added up
to nearly four stone!
a social event I continued as
lucky to have Toby who is
previously. I would say changes
inspiration personified and Steph
were small and almost
who really knows how to get the
unnoticeable.
best out of a group of people in a
By the end of 2012, I had
class. My wife and teenage
increased performance in the gym
daughter have recently joined me at
and continued with Pump classes
spin classes and her patience and
and had broken under 20 stone!
encouragement of these guys is
This year the changes were
superb.
imperceptible week on week then
My 11 year old son has been
in May after a bit of repeated
coming along for several years and
encouragement, I did my first ever
has been taught to swim by the
Spin class! I persisted and after
wonderful Sheila, Wendy and the
about five weeks I was able to
team. He really enjoys the
complete a full session. The thing I
swimming lessons and the regular
like about these classes like Pump is inflatable sessions. Nowadays the
that you can burn a lot of calories in whole family use the centre.
a fraction of the time you can spend
I would say that I am just a
at the gym. The class leaders are
normal overweight slob. What has
really motivational
happened has not been
and you can
instantaneous and
personalise
Having lost over some weeks I put
everything by
weight on. I have been
six stone the
adjusting the
on holiday and trips
benefits are
weights or bike
away and I do like my
resistance for your
amazing already Guinness and eating
own needs.
out. It is just that small
My working
changes become
patterns have
habits and these good
changed and time is short so
habits become the norm.
nowadays I don't do the gym but I
Having lost over six stone
look to do a couple of Spin classes
the benefits are amazing already
and a couple of Pump classes each
and shopping for clothes is now fun
week. On occasion I have had to fit
instead of functional.
in a Spin class over at Applemore,
I have really found the centre
there is usually one across the two
has helped to change my life for the
centres that fit in with morning or
better and can only recommend
evening after work. I have found
starting to build exercise into your
that if I can get to the Thursday
life. For me, once I stopped looking
morning Spin class at Totton, it
for quick results, I was able to enjoy
really does set me up for the
my life and start looking after
morning at work (to quote Steph,
myself. One week at a time!
"mornings are the way to go").
Michelle's Pump classes are
superb. Spin classes, we are really
Dehydration
10
Note from Toby
David has do
ne amazingly
well since jo
Totton and h
ining us at
is story is an
inspiration to
spoke to Dav
us all. I first
id whilst he w
as using the
discussed th
gym and
e possibility
of trying som
alongside his
e new activiti
gym sessions
es
to which Dav
too. I firstly su
id was open
ggested Pum
p as David w
something th
anted
at would star
t of provide to
strength build
ning and
ing work. Aft
er a few more
broached the
weeks I
subject of tryi
ng a Spin clas
impression th
s. I got the
at David was
n’t too sure b
give it a go an
ut he decided
d hasn’t looke
to
d back since
There is a co
.
mmon perce
ption that Sp
bit of a killer.
in classes are
I won’t lie an
a
d say they ar
but we do en
e not challen
courage ever
ging
yone to work
ability and no
to their own
t to feel press
ured into follo
the class and
wing the rest
over the wee
of
ks you will be
quickly you p
amazed at ho
rogress. It’s th
w
e same with
Start off light
Pump classe
and slowly in
s.
crease your w
feel comfort
eights as you
able.
David has lost
his weight se
of faddy diets
nsibly, witho
ut the need
or pills and th
is is the way
eats sensibly
it should be.
, partakes in
He
exercise and
goals but do
is realistic in
es understan
h
is
d
that you can
he has made
’t make chan
by sitting in a
ges
comfort zon
make signific
e. If you wan
ant life chang
t
to
es like David
have to work
has then you
hard to achie
ve them.
Well done - keep going D
ave
Beetroot
is low in fat, full of vitamins and minerals
and packed with powerful antioxidants - a health-food titan
It’s important to keep your body’s
water content topped up,
otherwise dehydration can
develop. This is a lack of water in
your body that occurs when you
lose more water than usual, such
as through vomiting or diarrhoea,
or you don’t drink enough,
perhaps because you’re ill. Other
causes for dehydration include
sweating a lot or drinking too
much alcohol.
So, how can you tell if you're
dehydrated or not? One of the
best indicators is the number of
times you pass urine and its
colour – it should be pale yellow.
If you don’t need to go as often as
usual, you only pass a small
amount each time and it's dark in
colour, it’s likely that you’re
dehydrated. Other signs include;
having a headache,
feeling tired and weak, confusion
mood swings and dry lips
Dehydration can be an
extremely serious condition,
especially for babies, children and
older people. If you have severe
dehydration, your body stops
getting rid of waste products and
you may develop kidney failure.
11
Frances
Over two years ago I weighed 15 stone, I was tired, unhappy, bored and a
real couch potato. I decided it was time to do something so I started
swimming at my local health and leisure centre in New Milton.
There I met some other ladies who said they were doing Spin classes
and I should join in. So I went to my first Spin class and discovered I was so
unfit I couldn’t even stand in the pedals, but rather than give up, with
encouragement from other people in the class and the teacher Karen
Carter I persevered. It took six weeks until I could stand and pedal properly
but it was worth it. I was now becoming addicted to exercise and was
encouraged to try Karen’s Kettlercise class.
I also started using the gym and although I had lost some weight and
was definitely getting fit, I didn’t think my body shape was changing
enough. So Karen helped me with dietary advice and changed my weight
programme to make it more specific to me.
Just under a year ago I watched my son take part in a triathlon and
decided I’d like to have a go, however, I have never in my life run before.
Once again Karen stepped in and came up with a running programme to
get me started. This summer, one month after my 65th birthday, I did my
first triathlon, the run was hard but not only did I finish I was not last in any
section of the race.
I was extremely pleased with myself
and my family were all very proud of
me. I have also started doing Body
Pump, Flexi Bar and Ab classes
making full use of the classes and
facilities available at New Milton
and Lymington Health and
Leisure centres.
I now weigh under 12 stone
and have gone from an 18/20 to
a 14 dress size. None of this
would have been achievable
without the staff at New Milton
Health and Leisure centre, but in
particular Karen Carter whose
expertise and encouragement has
helped push me towards
my goals.
Note from Karen
Frances first attended my
beginners Spin class about 18
months ago and at first she
struggled to stand on the bike
but she kept coming and after a
few sessions she managed to
stand and cycle and she got
better and better. As her fitness
grew she started to attend more
classes and decided to try my
Kettlercise and she was hooked.
Then she travelled over to
Lymington to try the Les Mills
Body Pump that I teach over
there twice a week and she loved
that class too.
I have also helped her with her
gym program and given her diet
advice.
In the summer Frances took
part in her first triathlon and she
did a fantastic job but found the
run hard so I have helped by
giving her a running programme
in the gym.
She has entered another
triathlon for the beginning of
next year which I’m sure she will
do very well in.
Frances has improved her
fitness so much and has
managed to change her body
shape and lose at least two dress
sizes, she has worked so hard and
achieved so much.
Well done Frances keep up all
the hard work.
...dress size
20 to 14
12
Fiona
Approximately 18 months ago I decided that my weight had got out of
control and that at 20st it was time to do something about it. I joined a
local slimming club but on top of this I knew that in
order to boost my weightloss and improve my
general fitness and wellbeing an exercise
programme was needed.
With great trepidation I booked an
induction at New Milton Health and Leisure
Centre. I had been a member of the gym
previously but had failed in all my previous
attempts to lose weight and create a healthier
lifestyle for myself.
I did feel self conscious about what people
would think (that fat woman in the gym!), but I
didn’t have to worry. During my induction,
Karen was really understanding and put
together a fantastic programme that
pushed me but that I could adapt on
the days when I didn’t have time to
complete the whole thing. New
Milton Gym has a really nice
atmosphere and I never felt
uncomfortable or as if I stood
out. The instructors were
always on hand to help with
any questions or problems.
The weight started coming
off and I felt that I needed to
adapt my programme to include
more toning excercises and once
again Karen was there to give me
the help and advice that I needed.
She suggested that I try a Kettlercise
class (group fitness was something that
frightened the life out of me!!) so I
trusted her and started going once a week
on a Tuesday evening. I loved it and for the
first time ever I was enjoying exercising and
the “buzz” that you get from having
completed a class or workout.
Now I have lost nearly
eight stone and have
come such a long
way from the
person that walked
into the Leisure
Centre 18 months ago.
I exercise on a regular
basis and although I am
not trying to lose weight
now my gym programme and
classes are fundamental in
helping me maintain my weight
and bodyshape.
Note from Karen
Fiona came to see me for an
Induction in the gym as she had
just started Slimming World and
wanted to add some exercise
into her life to help her with the
weight loss. I started her on a
programme of cardio and
weights combined to help burn
body fat, I changed the
programme every couple of
months to help keep her
motivated and to keep the
calories coming off.
When she wanted more I
suggested she try my Kettlercise
class as it provides a great
cardiovascular workout
combined with strengthening
and sculpting moves, making it a
very efficient fat burner. Fiona
loved the class and was hooked.
In 18 months she has managed to
lose a fantastic eight stone and
looks amazing.
I am so proud to have been
there to help her reach her goal
weight and will be there to help
her maintain it.
Well done Fiona you have
worked so hard and you do
look truly amazing.
I have
lost nearly
eight stone
Cucumbers
have most of
the vitamins the
body needs in
a single day
13
Having a fall can have a
serious impact on anyone’s life but for older people the
consequences are even greater,
including a loss of independence,
mobility and confidence as well as
the time it takes to recover.
The benefits of exercise for
general health are widely
recognised – but specific, tailored
exercises improve strength and
balance and help reduce falls and
injuries by 50%. By preventing falls,
older people’s chances of staying
independent at home are
significantly increased and they can
continue to live an active lifestyle.
New Forest District
Council, Hampshire County
Council and Southern NHS Trust
have been working in partnership
to deliver a programme of ‘Steady
and Strong classes’, these are
designed to help people who are
unsteady on their feet improve their
balance. The classes use a
programme of evidence based
exercises to help with balance,
strength, coordination and
cardiovascular fitness. An extra
benefit from this type of training is
an increase in confidence and a
decreased fear of falling. The small
group classes promote social
interaction
and meeting
friends which is also
important for older people.
Some feedback comments from
the classes;
“Balance greatly improved”
“Getting up from a chair
improved”
“More confident when walking
outside”
Contact Vicki Clarke for more
information: 023 8028 5588
[email protected]
Location
Venue
day and time
Instructor/contact
Hythe
Hythe Medical Centre
Mon 10.30am and 11.45am
Gilly Ostler
07817 233 707
Fordingbridge
Avonway Community Centre
Mon 2.15pm
Gilly Ostler
07817 233 707
Fordingbridge
Avonway Community Centre
Thurs 2.30pm
Gilly Ostler
07817 233 707
Lyndhurst
Fenwick2 Health and
Wellbeing Centre
Tue 10.45am and 11.45am
Fenwick2
023 8028 2862
Lymington
Lymington Health and
Leisure Centre, Pennington
Thurs 1.45pm
Tony Winslow
023 8028 5588
Milford-on-Sea
Milford Hospital
Wed 11am
Sally Crumpler
07895 003910 or
01590 610381
New Milton
New Milton Health and
Leisure Centre
Wed 2.30pm
Louise James
023 8028 5588
Ringwood
Quaker Court
Thurs 10am & 11am
Gilly Ostler
07817 233 707
14
Juicing experience
I cannot claim to have any specialist
nutritional knowledge, but I do have
a genuine interest in how diet can
contribute to good health and
weight management.
In 2012, I invested in a juicer. This
is a machine which squeezes the
juice out of fruit and veg, and my
rationale was that it would be good
to start the day with a healthy drink
and tick off several of my ‘five-a-day’
before I’d left the house for work in
the morning.
I’m not a person who goes to
extremes so I had no intention of
attempting a juice only diet, just
integrating it into my normal diet,
and combining juicing with a diet,
relatively free of processed foods.
Starting the day with a healthy juice
does encourage you to think healthy
for the rest of the day (usually). There
is always a risk, as with home
exercise equipment , that it will get
used for four days then put in the
back of a cupboard never to be seen
again, but I am proud to say, that
even though I don’t juice every day, I
do use it regularly and wouldn’t be
without it now. I can convince the
family to try my juices, but only if I
omit celery and anything green, and
they have been pleasantly surprised
by some of the lovely combinations
So , what do I juice? My favourite
is carrot, orange and ginger (two
oranges, two large carrots and a
square inch of peeled root ginger). I
have been known to throw in a very
large handful of kale which does
result in a green concoction, but
does not in any way taste of greens,
just of carrot and orange. Another
favourite is celery , cucumber and
apple (very refreshing), but there’s
are hundreds of recipes on line to
experiment with and it’s a great way
of using up odds and ends in the veg
drawer and also, it doesn’t matter if
the veg looks a bit ‘ugly’.
There are downsides. After each
juicing session, it is really necessary
to take the machine apart and wash
it thoroughly, which can take a good
5 mins, and the pulp does ferment,
so if the pulp is not taken out to the
bin quickly, within a day or two the
kitchen will smell like a brewery (and
not in a good way). I would also
advise drinking it immediately after
making. They do keep for up to 12
hours and I have sometimes taken
them to work in a flask, but I think it’s
best to make it, down it and wash up,
taking no more than 10 mins every
morning.
All in all, it is well worth the cost
and the time. Shop brought fruit and
veg juices frequently have
preservatives and hidden sugars but
when you make them yourself, you
know exactly what’s gone into it, and
it can be very cost effective,
particularly if you visit the market
towards the end of the day. ‘
Give it a go, and help reach your
‘five a day’, every day.
Joanne Bailey, Business
Development Manager
Try these amazing recipes
Carotene Kick
1 sweet potato
1/2 melon
3 carrots
Great for:
Energy
Immunity
Skin
Chlor
op
crunc hyll
h
3 stick
s
3 carr of celery
ots
1 bunc
h of p
arsley
Great
fo
Detox r:
Immu
nity
ngo
Berry Ma
1 mango
rries
l strawbe
1 handfu
pple
rt
1/2 pinea ns natural yoghu
o
o
e
5 tablesp ns pineapple juic
o
o
6 tablesp
r:
Great fo
Energy
y
Immunit
Digestion
Skin
15
newforestleisure
newforestl
MeMB eRSHI PS
12
month
commitment
now only
3
mon
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commitment
Applemore
Claypits Lane
Dibden
SO45 5TN
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N
Lymington
North Street
Lymington
SO41 8FZ
New Milton
Gore Road
New Milton
BH25 6RR
Ringwood
Parsonage Barn
Lane, Ringwood
BH24 1PX
Totton
Water Lane, Totton
Southampton
SO40 3GX
0845 659 0845 newforest.gov.uk/leisure