Are you making mistakes when it comes to weight loss?
We live in a society where it’s a normal everyday occurrence to be bombarded by opinion and rhetoric on healthy eating and weight loss hints and tips. So much so, it’s hard to know what’s right and what’s wrong. The one rule we all need to stick to is to eat less and move more, but what are the common mistakes we all make when trying to lose weight?
Here is a list of what the Wave team think are the common pitfalls that people make when it comes to shedding the pounds.
Cutting Out High Fat Foods
Because so many diet programs emphasise calorie counting, a lot of people put healthy foods, like avocados, nuts, and oils, on the ‘food to avoid’ list simply because they contain more calories. It’s a fact that healthy fats can be a valuable part of a healthy diet and can help contribute to weight loss.”
Missing Meals – Especially Breakfast
We live in such a fast-paced erratic world, with a now and not later culture. It’s very easy to skip the most important meal of the day, forget to eat or eat at erratic times. Meal skipping is often the root of fatigue and the inevitable afternoon slump, but it could also make you gain weight.
Not getting enough sleep
If you’re not getting enough sleep it could be affecting your weight loss goals. Hormone levels, your appetite and food cravings are all dependent on consistent levels of sleep. Sleep regulates insulin, leptin and serotonin which are all critical when it comes to weight loss.”
Being sufficiently hydrated is crucial to your weight loss goals. We’re constantly losing water from our bodies, primarily via urine and sweat. There are many different opinions on how much water we should be drinking every day and It’s commonly suggested that we ought to try and drink about 2 litres per day. Drinking water improves digestion, keeps us full, and prevents the overeating that is often from dehydration, not hunger. Top Tip: Fill a 2 litre bottle and keep it close by, try to sip on it all day and keep hydrated. You can then keep track of what you’ve actually drunk during the day.
Sticking to a Cardio only workout
Wave’s fitness instructors all agree that cardio is the best way to burn fat, However they also agree that you should aim for 2-3 hours per week of strength training in addition to 1-2 cardio sessions per week to really shift those excess pounds
Being Too Strict
Our Wave Fitness instructors had some great advice about combining diet with exercise to achieve the results you want and had this to say about cutting treats from your regime. “It’s not realistic that you will cut out your favourite foods for the rest of your life to be healthy, Instead, focus on eating smaller, less frequent portions of the ‘treats’ and add bigger, more frequent portions of the healthy stuff.”
It was with great pride that Wave’s CEO Duncan Kerr picked up the award for Best Environmental Business of the year at the Seahaven Business Awards at the beginning of May. The prestigious award commends a business which is a not-for-profit social enterprise or an organisation that is having a positive environmental impact on their community and see social responsibility as an integral part of their success. Commenting on winning the Award, Duncan said: “Delivering to our community is the focus of everything we do and our Environmental Policy, programmes and initiatives reinforce and support our commitment. Our standards include the internationally-recognised ISO14001 Environmental Management System (EMS) which we are proud to have held for seven years.
We proactively work to reduce harmful effects to the environment in an efficient and organised way and strictly adheres to the Standard. The benefits and outputs of this mean that Wave emits less pollution, saves on energy consumption, encourages participation in environmentally friendly practices e.g. Wave-wide recycling which raises awareness amongst our Team and Members of how to contribute to a sustainable future.”
“Wave works to improve the health and wellbeing across the whole community, whether it be via one of our award-winning leisure facilities, through our various outreach projects, or in the partnerships we have built with care homes, local authorities and schools. Our ultimate goal is to find ways to support people to lead active lifestyles; how they want, when they want, where they want.”
Duncan added: “In line with our purpose of ‘Inspiring Active Lifestyles’, we encourage and promote the benefits of a healthier routine by championing less use of machinery. For example, one of our less conventional solutions is working with Sussex Wildlife Trust, we have removed the need and use of motorised mowers and strimmers at Newhaven Fort and have introduced a flock of heritage Herdwick Sheep who do a professional job of keeping the grass and hills surrounding the heritage site nicely trimmed.”
Wave’s Quality Services Manager, Fred Furner added: “We are so proud to be the winner of the Best Environmental Business Award. We are absolutely thrilled to have been recognised for such an important award.”
Let’s Hop to It!
Schools out for Easter, and the kids are egg-cited (sorry). The springtime sun is slowly warming things up and it’s time to venture back outside again, or if we get April showers, there’s also plenty to do inside!
Wave is again providing a wide range of activities for the Easter Holidays designed to encourage our kids to be more active. There is something to suit everyone from Climbing Walls to Trampolining, from Football to A Liquid Disco!
There has never been a more crucial time to encourage our children to be more active. Child Obesity is at its highest with our children less active than ever before! Wave is here to take the hassle out of what to do with the kids this Easter Holiday and has put together a whole host of activities.
Wave provides a range of activities for children during each school holiday as part of our commitment to inspire active lifestyles in our community.
To find out more, drop into your local Wave centre for a copy of the Easter Holiday programme or visit www.wave.co.uk/Easter Holidays A number of schools in the Lewes District also get the programme in their book bags.
To secure a place for your child at any of the Easter Holiday activities, make sure you call and book in advance to avoid disappointment.
Wave will once again be hosting this year’s Swimathon which will be raising money for the Marie Curie Cancer Trust.
Each year, Swimathon takes place across the UK and, this year, over 600 pools are taking part. Wave has three pools which are all ready to host your individual Swimathon.
If you haven’t entered yet, you still have plenty of time. By visiting the Swimathon website you can enter and get a sponsorship form.
Individually you can swim 1.5k, 2.5k or 5k or as a team you can swim 1.5k or 5k. If you decide to take part make sure you bring along a friend who can be your lap counter so you know how far you have swam.
The events take place from 7 – 9 April, you’ll have approximately three hours to complete your challenge on your chosen Swimathon day.
Wave’s pools are hosting Swimathon sessions at the following Centres:
Seahaven Swim and Fitness Centre (Newhaven) Friday 7th April and Saturday 8th April
Lewes Leisure Centre Saturday 8th April and Sunday 9th April
Ringmer Swimming Pool Friday 7th April and Sunday 9th April
So, if you are looking for a challenge and a great way to raise some money for a great charity, the Swimathon is for you!
Visit their website https://www.mariecurie.org.uk/get-involved/charity-events/swimming/swimathon-2017 and book your place NOW!
Newhaven Fort wins Heritage Lottery Fund support
Revealing the Past to Secure the Future: The Renaissance of Newhaven Fort
Lewes District Council and its partner, Wave Leisure Trust Limited (Wave), have today, thanks to National Lottery players, received a First- Round Pass of funding of £157,000 from the Heritage Lottery Fund (HLF) towards the restoration of the historic Newhaven Fort project. This is 75% of the total development funding of £209,400 which will go towards the preparation of a Second-Round Application for the renovation and rejuvenation of the site which will secure the integrity of this South Coast landmark and Scheduled Ancient Monument.
The project aims to unlock the full potential of Newhaven Fort making it an asset for the community of Newhaven and the surrounding area for learning, employment, training and economic regeneration. It will link the community to its own history – from ancient ties with the Stone Age through two World Wars up to, and including, the present day.
The project will secure the future of the Fort by restoring the historic structure – part of which is on the Heritage at Risk Register. It will open up areas which are currently inaccessible, rejuvenate the site with new exhibitions and attractions to draw new visitors to the area, and leave a local community legacy of new volunteering opportunities.
The current Fort building on the site is the largest man-made defence work ever constructed in Sussex and is now a Scheduled Ancient Monument. Designed by a 22-year-old Lieutenant in the Royal Engineers, it was commissioned in 1859 as part of a major strengthening of Britain’s Channel defences by Lord Palmerston in preparation of a perceived threat from a resurgent France.
The Fort has the classic features of its period including firing galleries reached by an extensive tunnel network which is dug into the chalk; a Caponier at beach level, a Grand Magazine, Parade Ground and ‘Casemates’ which were used as barrack accommodation. The walls are constructed out of concreate – the first time this material was ever used extensively in a British fortification.
Commenting on the funding award, Cllr Andy Smith, Leader of Lewes District Council said: “We are delighted to have received this invaluable support from the Heritage Lottery Fund. The funds will allow us to move forward with our plans for the conservation work to the physical structure of the Fort, maintaining safe access and revealing elements which are currently hidden. At the same time, we will be working closely with Wave on the Second-Round Application.”
Duncan Kerr, Chief Executive at Wave said: “It’s great news and really exciting. This funding will allow us to work up the project further and gives Lewes District Council the opportunity to recruit a strong team to support us in the next phase of the regeneration of the Fort. The HLF award will help us enhance the visitor experience by adding new fun family elements and refocus the Fort and its links with Newhaven town, safeguarding the future and preserving the site for another century.”
Busy Busy Busy!
VIP open days and Clubbercise launch
It’s been a busy week at Wave as we’ve opened our swishy doors to some VIP’s from our local area and invited them to take a look at the new refurbished Gyms. We’ve also launched our new Clubbercise class in Peacehaven with resounding success. Clubbercise? What’s that? Well we’ll get to that, first the open days!
At Lewes, Peacehaven and Seahaven we’ve made some significant investment into the gyms including décor as well as top of the range equipment. It’s key that investment continues at Wave to ensure our communities benefit from living an active and healthy lifestyle. This week local councillors were invited to come along to see for themselves what Wave offers to the communities they represent. Both the mayors of Peacehaven and Newhaven were impressed with the new gyms and will be encouraging their constituents to perhaps take that first step into a new active lifestyle by visiting the centres for themselves.
The open days at Wave also coincided with the launch of ‘Clubbercise’ at Peacehaven Leisure Centre.
This new group exercise is sweeping the nation and is often referred to as ‘clean clubbing’. A night out in one exercise class! The lights in the fitness studio go out and the disco lights come on. Glow sticks are a must as is a bit of brightly coloured clothing. Then the dance anthems are blasted out and you are swept back to the 90ties. The end result is a fantastic work out, and the feeling that you’ve just been in a night club instead of a group exercise class…you’ll also be a bit sweaty, although surely in a 90ties Clubbercise class you ‘Glow, not sweat!’
The launch this week was incredibly successful with a full list of people waiting to get a chance to experience the class. The class was broadcast live on Facebook and has since racked up over 2000 views proving just how popular this class will be. The class will run weekly at Peacehaven and another class is due to be launched at the Downs Leisure Centre on 17 March.
It’s Pancake day, Yay! Enjoy your pancakes the healthy way this year and pick one of the recipes below. The pancakes may be a healthier alternative, remember to make sure you pick healthy toppings as well!
Have a flippin good pancake day!
Banana Oat Pancakes
- 2 bananas
- 2 eggs
- ½ cup rolled oats
- ½ teaspoon baking powder
- pinch of salt
- maple syrup, to serve (optional)
- fresh fruit of your choice, to serve
- In a blender, combine the peeled banana, eggs, oats, baking powder and salt.
- Allow to blend until the mixture is as smooth as you want it and blended well. Allow the batter to stand for 10-20 minutes until thickened slightly.
- Heat a non-stick frying pan over medium heat.
- Fry spoonfuls of the batter until golden brown on both sides.
- Serve with a drizzle of maple syrup and fresh fruit of your choice.
Gluten Free Pancakes with Honey and Pecans
2 eggs 150ml rice milk 150g rice flour 1 tsp baking powder 2 tbsp honey 1 pinch salt Handful of pecans
1. Beat the eggs and add in the milk, mix well with a whisk and then sift in the flour and baking powder gradually, making sure to vigorously whisk the mixture so that it is not lumpy. Continue to whisk until smooth then add in 1 tbsp of honey and salt. Leave to rest for 10 minutes.
2. While the batter is resting, gently crush the pecans either in a pestle and mortar or place them in a plastic bag and break them up using a rolling pin. Then tip them into a bowl and add in the remaining honey, combine well and then spread them on top a lined baking tray and bake in the oven for 12 minutes until golden. Remove from the oven and leave to cool and crunch up!
3. Add a drop of oil to a small non-stick frying pan and pour in a small ladle full of the batter. Cook for 1 minute on each side.
4. Serve the pancakes with a spoonful of the crunchy honey pecans.
Peanut Butter & Banana Scotch Pancakes
125g self raising flour 1tsp baking powder 1 egg beaten 300ml milk 1 small banana well mashed 2tbsp Meridian Smooth Peanut Butter
1. Mash together the banana and peanut butter until you have a smooth-ish thick paste. In a large bowl whisk the rest of the pancake ingredients until smooth then add the peanut butter and beat into the batter.
2. Wipe a little oil over a heavy based, non-stick frying pan, skillet or bake stone and heat to a medium temperature.
3. To make each pancake, pour 2 tablespoons of the mixture onto the pan so it forms a small circle. Cook until you see bubbles rising and the top begins to dry then flip over and cook the other side for a further minute. Cook 3 or 4 at a time depending on the size of the pan.
4. Stack the pancakes on a warm plate in a low oven to keep warm while you’re cooking the rest. Serve with more sliced banana or some seasonal fruit and a drizzle of maple syrup.
A recent report stated that there has been a 24% decline in swimming participation in adults across the UK. Less people are taking to the pool on a regular basis to swim; East Sussex as a region is no exception with the percentage rate down by 23%.
According to the article the drop in participation comes despite more than 500 new swimming pools opening across the UK since 2006. Swimming, however, remains England’s most popular mass participation sport, with about one in every 20 people aged over 14 swimming at least once a week. It seems more of us are taking part in other pool activities such as Aquacise / Aqua Aerobics instead of the normal lane swimming that we once did. However, it’s good news for Wave customers as swimming participation over the last three months has increased by 0.6% against last year’s participation figures across the Wave sites. Wave Swim School currently has 2,067 students attending swimming lessons on a weekly basis throughout our four pools, which is an increase of 2.7% on last year.
Why Swimming is a Key Life Skill
One day swimming could save your life or save the life of someone else. As a coastal region on an island we have a responsibility to ensure that our children can swim. They don’t have to be the next Adam Peaty or Ellie Simmonds, they just need to be able to understand how to stay safe around water.
This past summer was certainly a treat. Long hot days spent at the beach were just terrific. Being based as we are surrounded by some stunning beaches and coastline, it’s hardly surprising that figures for weekly swimming are down in the East Sussex region, we’re all at the beach whenever we can be! However, with the luxury of being so close to the sea there also comes a risk. Who can forget the terrible news in August when five people drowned at Camber Sands despite there being warnings about how dangerous the rip tides were. The very next day our Swim School Instructors were talking to all the children about beach safety and emphasising how important it is to read the warning signs and not be afraid to challenge someone who hasn’t!
Why your child should learn to swim
Reasons why your child should learn to swim are many and varied. You need to give your child the chance to learn to swim. The most important reason is that swimming is the only sport which can save your child’s life. Drowning is still one of the most common causes of accidental death in children, so being able to swim is an essential life-saving skill. Swimming is lots of fun for people of all ages and children especially love getting in the water and enjoying themselves. But it is not just fun, swimming also provides loads of health benefits which can help to keep your children healthy and happy at the same time:
- keeps your child’s heart and lungs healthy
- improves strength and flexibility
- increases stamina and even improves balance and posture
- Another great thing about swimming is that children of any age or ability can take part and it is more accessible for children with additional needs than almost any other sport.
- Swimming provides challenges and rewards accomplishments, which helps children to become self-confident and believe in their abilities
Your child will have plenty of opportunities to make friends and grow in confidence, but health, fun, and confidence are not the only reasons why your child should learn to swim. Learning to swim also opens up the door to a range of other activities such as, synchronised swimming, canoeing, diving, and being able to join in with water based fun session with friends.
Is Tumble Tots for your child?
The question really should be – why haven’t you tried it! With half price trials, now available, there has never been a better time to find out if this class will suit your family.
Tumble Tots has been running since 1979 and has franchises throughout the country. It’s aimed at children from six months to school age.
Tumble Tots helps support child development with weekly activities encouraging balancing, throwing and catching and climbing. It’s all done in a safe and supervised environment using soft play equipment. The class starts and ends with some group singing and parents/careers are positively encouraged to join in and support and supervise their child. The whole experience is a joint learning opportunity for both adult and child and a great way to meet other families in the area.
Tumble Tots combines fun, excitement and challenge in a safe and caring environment. All sessions use unique equipment and are run by staff specially trained to get the best out of your child. It is structured according to the different ages and stages of a child’s development.
Child psychologists and educators agree that a structured programme in movement should be a part of every child’s education
With a new online payment option recently introduced, all you’ll need to worry about it getting your little ones out of the door, easier said than done huh!
Once they arrive they are warmly welcomed and encouraged to start the session of with some group singing, and perhaps share some ‘news’ with their fellow Tumble Tots – and if you’ve ever sat and listened to three and four-year-olds tell you what their ‘news’ is, you’ll learn to look forward to this bit more than anything!
Tumble Tots classes not only improve balance and co-ordination, the also help with social interaction. Things like learning to take your turn, sharing equipment and listening to instructions are all important life skills.
Each class is covered by indemnity insurance, but only if you join Tumble Tots as a Member. There’s an annual fee, but this is for insurance and you get a lovely pack to go with it that includes a distinctive yellow Tumble Tots t-shirt. They’ll also receive a smart draw string bag to put their post class snacks and drink in, as well as the favourite toy of the week that they can’t possibly go without!
Kelly, a mum of two children took her youngest child to Tumble Tots for the whole year before school started. She explains: “My daughter really suffered with balance issues and was constantly falling over. She also lacked the confidence to even get on our trampoline or climb on the equipment at the park. A Health Visitor suggested Tumble Tots to me and I immediately looked up the local group that met in Peacehaven. It was an instant hit with my daughter, who liked to wear her Leotard and Tumble Tots t-shirt very proudly. I met some lovely mums from the local area and one year on she has tons of confidence that I’ve even seen spill over into the swimming pool and learning to ride a bike. She’s fearless and full of energy and I can’t thank Tumble Tots enough!
10th February 2017
If you are still looking for ‘the one’ this Valentines day, then look no further than the Gym! The age of the online dating site is in decline and it’s all about getting out there and finding someone on your WAVElength.
So, if the gym is the place for you right now, then perhaps there is someone likeminded just a few treadmills away from you. Here are some hot tips on how to attract the perfect match at the Gym. Good Luck, you’re hot, you’ve got this…
- Dress Appropriately
Seems an obvious one, but what you where says a lot about you, even when you are working up a sweat in the gym. Wear clothes that aren’t too tight but do show off your well-earned physique
- Don’t over do it
Not too much perfume or aftershave, not too much makeup or over done hair. Don’t forget you are there to work out and a melted face full of makeup or a suffocating whiff of after shave isn’t a good start!
Yep this workout is really hard but think of the rush of endorphins making you feel good and reflect that in a stunning smile! Who can resist someone looking and feeling good and flashing them an unforgettable smile. *Swoon*
- Change it up a bit
If you’ve been going to the gym forever with no success at finding that special person, maybe it’s time to change things up a bit. Why not try a new class instead of just the gym, expand your horizons as you never know who might be on that horizon!
- Visit at different times
If you always visit the gym on a weekday morning, why not pop in on a Weekend afternoon and see who’s there. Could be the best decision you make!
Sugar Free February
7th February 2017
So, it’s February, you’ve just finished Dry January and now everyone’s talking about ‘Sugar Free February’. Could you do it? Should you do it?
Cancer Research UK has launched Sugar Free February designed to make us all think a bit more about the refined sugar we use in our everyday diets. If you ducked out on Dry January, or only made it half way (which is better than nothing), then perhaps Sugar Free February is for you.
When you eat refined sugary foods many of these empty calories influence your health, the most obvious influence being weight gain. Eating added sugar drives your insulin levels up, and can in some cases upset your natural metabolism.
If you have a sweet tooth, there are still plenty of ways to keep it satisfied and remain sugar free. Using non-refined sweeteners such as Stevia, Agave Nectar or Honey can certainly help you kick the refined sugar habit.
Stevia is a no-calorie sweetener that’s made from the leaves of a plant, Stevia rebaudiana, native to South America. Now widely available in supermarkets, it contains 60 calories per tablespoon versus 48 for your normal white refined sugar. Stevia is about 1.5 times sweeter than sugar meaning you can use less of it.
Agave is a sweetener that comes from several species of the agave plant in Mexico and consists mostly of glucose and fructose. The syrup is about 1.5 times sweeter than refined white sugar and has a similar consistency to honey. It is often used as an alternative to sugar given it has a much lower glycaemic index than that of sucrose.
Using honey is a really great way of sweetening teas or your morning bowl of porridge. Honey is sweeter than white sugar meaning you’ll use a lot less to get the sweetness you crave. One tablespoon of table sugar or sucrose contains 46 calories, while one tablespoon of natural sweetener honey has 64 calories. Though honey may have more calories, we need to use less of it since it is sweeter than white refined sugar.
So, there it is, some alternatives to make your day sweeter – or consider this, here are just some of the benefits you’ll see from going sugar free in February.
- Lower Blood Pressure
Obesity, one of the mainconsequencesof excessive added sugar intake, is a major risk factor for high blood pressure.
- Reduced Bad Cholesterol
People who consume a lot of added sugar are more likely to have lower levels of HDL, or good cholesterol, higher levels of LDL, or bad cholesterol, and higher levels of triglycerides, or blood fats. Bad cholesterol and blood fats clog up arteries and blood vessels, leading to heart disease.
- Decreased Risk of Heart Attack
People with higher added sugar intakes had a notable increase in risk of heart attacks compared to those with lower intakes.
- Break The Habit of Craving Sugary Snacks for good
Research shows that animals that “binge” on excessive amounts of sugar develop symptoms of physical addiction and signs of withdrawal. What’s happening: Dopamine, the brain’s feel-good neurotransmitters, are released during sugar absorption (we’ve all experienced that post-birthday-cake euphoria). The problem is that eating too much sugar shuts down healthy dopamine signalling, meaning it takes more and more sugar to fire off those pleasure signals.
- lowered risk of developing Type 2 Diabetes
Research shows that drinking one to two (or more) sugary drinks per day increases the chance of developing Type 2 diabetes by 26 percent. Because of the high insulin resistance caused by excess sugar intake, fructose, glucose, and other forms of sugar can’t get into the cells and become “stuck” in the bloodstream. This high blood sugar leads to pre-diabetes and eventually the threat of actual diabetes.
With so many good reasons for cutting out sugar in February you haven’t got anything to lose apart from perhaps some lbs. This could be the start of a whole new sugar free you! Good luck, you can do it!
Say it, Mean it, Do it!
18th January 2017
Here at Wave we’re scrapping the traditional ‘New Year New You’ rhetoric and thinking outside of the box. Starting a new regime as the chimes of Big Ben ring in the New Year is at the forefront of most people’s mind. Thoughts of ‘let’s just get Christmas out of the way’ and ‘one more mince pie won’t hurt, I’m exercising from New Year’s Day!’ swim through our minds whilst we celebrate the seasonal holidays.
Of course, the prospect of a new shiny year on the horizon makes us feel enthusiastic about starting a healthy new lifestyle and sticking to it by;
- Visiting the gym four times a week,
- Vowing to join at least one exercise class,
- Cutting out all of the bad stuff from our diet,
- Stop smoking,
- Stop drinking.
So, generally stop any jollification whatsoever! Erm, no wonder January is the most depressing month of the year!
How about we look at this New Year differently? Perhaps we don’t over commit to our new regime and look upon it as lots of small changes that ultimately bring about real substantial change. After all small steps are much easier to take.
So, let’s make a pledge, a promise to ourselves. This New Year shall be different! We are asking our members to make a promise to themselves, to ‘Say it, Mean it, Do it!’
Say it out loud, this is the year I’m going to be kinder to myself and I’m going to keep myself active and fitter. Mean it, sign up for a new class or work with one of our Fitness Instructors on a personal target with achievable small steps to help you get there. Finally, Do it! Sounds simple doesn’t it, potentially this is the hardest part of all, but you aren’t alone. Wave Fitness Instructors are here to help you keep your promise to yourself. We’ll be with you at each small step and celebrating the big milestones that will inevitably follow. You can do it, we just know you can!
Weekend Fitness – Are you a weekend warrior?
13th January 2017
Us Britons are amongst the hardest working citizens in the world. We work long hours and often into the evenings. We also pride family time and like to keep up with our mates by running an active social life – oh and don’t forget keeping up with the telly and our favourite soaps and documentaries that keep us indoors in the evenings.
I don’t know about you, but after all of that I need an early night, I don’t think I could also fit in a trip to the gym on a busy Wednesday evening. So, to me it’s no wonder that a new report out suggests that we are a nation of ‘Weekend Warriors’. What does this mean, I hear you cry, am I one? Well if you try to cram in all your active time and exercise into the weekend alone then yes, you are a Weekend Warrior and you should be quite chuffed about that.
The benefits of regular exercise cannot be doubted, but what if you simply can’t fit it all into an already jam packed week. Rest assured busy people of Britain, because researchers from Loughborough University and the University of Sydney analysed data on the time people spent doing exercise and their health over 18 years.
They found that no matter how often people exercised in a week or for how long, the health benefits were similar, if they met the activity guidelines.
Compared with those who didn’t exercise at all, people who did physical activity – whether regularly or irregularly – showed a lower risk of dying from cancer and from cardiovascular disease (CVD), which can lead to heart attacks and strokes.
“Weekend Warriors”, who did all their exercise on one or two days of the week, were found to lower their risk of dying from CVD by 41% and cancer by 18%, compared with the inactive.
Those who exercised regularly on three or more days per week reduced their risks by 41% and 21%.
The message is clear, just because you’ve not been to the gym this week doesn’t mean you can’t arrange a session on a Saturday morning or a class on a Sunday afternoon. So, come to your local Wave Leisure centre and reap the benefits of being a ‘Weekend Warrior’ – “Grrrrrrr” I’ll see you there!
Keeping to Resolutions
12th January 2017
It’s that time of year again, a time for making plans and promises to ourselves. There were many resolutions made at midnight on 31 December 2016 to be fitter or healthier, to stop drinking or smoking and in general to be kinder and nicer to our bodies and minds. These resolutions are made with good intentions, but just how do you keep to them without falling at the first hurdle and quitting when it’s too dark and too cold to do anything but hole up in your pyjamas and binge watch a box set?
We’ve put together a list of tips and ideas to inspire and motivate you into to keeping your resolutions, go on you can do it. We believe in you!
- Be Specific! Just saying, I want to be fitter or weigh less is too vague. Set yourself realistic goals and plan the route you’re going to take to get there. Many small changes eventually lead to one big change, so be specific and realistic.
- Be kind to yourself! Don’t beat yourself up and fill your resolution with negative thoughts of this is the year I’m going to stop being fat and unfit. A resolution filled with self-hate will be a guaranteed fail. You’ll want to sabotage your resolution with a self-fulfilling prophesy and a ‘I told you I’d fail’ kind of outlook.
- Be realistic with your timeframe! If you want to lose two stone, it’s unlikely you’ll be able to do it healthily in four weeks and then keep it off. Set yourself a realistic timeframe to achieve your goals in. If you can lose a few pounds in a few weeks, once you’ve hit that target it will encourage you to hit the next target and keep going
- Stay Motivated! Change things up, do something differently, set realistic bite size goals.
‘Eat Fit Keep Fit’ – Fussy Eater
About 90% of children go through a stage of Fussy Eating, refusing food. Around the age of two, a child’s sense of independence begins to emerge and refusing food is a way of asserting themselves. Due to this rebellion the pattern on fussy eating can be very difficult to break.
This year’s Tumble Tots’ Eat Fit Keep Fit campaign has a central theme around ‘Fussy Eaters’. Tumble Tots have teamed up with the world’s leading expert and best-selling author on Baby and Children’s food and nutrition – Annabel Karmel. Since 1991 she has written 37 based on feeding babies, toddlers, and families as well as eating in pregnancy and books on cooking with children.
Annabel who herself is a mother of three is keen to share her knowledge and expertise regarding fussy eating due to having a child herself that would not always eat the correct foods. Annabel researched recipes in baby and children’s food books and found them bland and boring. This encouraged her to commence writing recipes to ensure babies and children were getting the correct minerals and nutrients from fresh food.
Annabel says ‘I think it’s terrific that Tumble Tots are encouraging families to not only keep physically active but to also eat healthily. What children learn at such an early stage in their development should help them to lead a long, fit and healthy life”.
Eat Fit Keep Fit booklets giving useful tips to cope with fussy eaters will be handed out to more than 40,000 Tumble Tots members across the UK. ‘The campaign will help all Tumble Tots parents and non-members parents to try different methods to encourage their children to eat healthily. “It’s great to have Annabel Karmel on board supporting our campaign, and we hope our booklet will help provide parents and carers with plenty of food for thought, on how to cope with a fussy eater, “says, David Hunt Sales & Marketing Director Tumble Tots (UK) Ltd.
Everyone is invited to send in their top tips and recipes for getting a fussy eater to eat well. The 10 best recipes will win fantastic prizes. Annabel Karmel the world’s leading expert and best-selling author on children’s food and nutrition with judge the competition.
Throughout the United Kingdom more than 40,000 children and their parents will receive the ‘Eat Fit Keep Fit’ booklets and stickers throughout the week. For more information and for your free copy of the ‘Eat Fit Keep Fit’ booklet, please call Nicola Parsons on 0121 585 7003.
For more information on ‘Eat Fit Keep Fit’ campaign, please call: Tumble Tots (UK) Ltd on 0121 585 7003
1. Tumble Tots is an active play programme for children from 6 months to seven years.
It is designed to develop children’s physical skills of agility, balance, co-ordination and climbing as well as develop their positive personality traits. The sessions are 45 mins, once a week. There are more than 500 Tumble Tots centres in the UK. Since 1979, more than a million children have experienced the Tumble Tots lifestyle. There are currently over 50,000 Tumble Tots members.
2. Annabel Karmel is the world’s leading expert and best-selling author on baby and children’s food and nutrition. Since 1991 she has written 37 books.
Tumble Tots is a Wave franchise helping kids become more confident, balanced and coordinated.
Check our facebook page www.facebook.com/Tumble-Tots-Brighton
Drinking water can be fun… here’s how!
It’s really important to stay hydrated, particularly when working out. Water does many wonderful things for the body including keeping our energy levels high and helping to remove toxins. It’s recommended that adults should drink around 6-8 glasses of water a day and more when exercising; so here are four ways to put the fun into your fluid intake and encourage you to get sipping.
Keep it cool.
There’s nothing more refreshing then an ice cold glass of water. Why not buy a water bottle in a fun design and keep it topped up with ice and water so you always have a cool drink to hand.
Add slices of fruit such as lemon, orange or strawberries to your water to add a touch of flavour, without the extra sugar or calories.
Have a cuppa.
What’s more comforting than a nice cup of tea? Grab a selection of herbal teas and keep hydrated with this healthy alternative to coffee, tea or hot chocolate.
Feel the fizz.
Sparkling water is a great substitute for alcohol or fizzy drinks when socialising. Add a squeeze of lime for a fresh take on lemonade.
Four Easy Ways to Move More
The easiest way to develop a healthier lifestyle is to make small changes to your everyday habits. Of course going to an exercise class or session at the pool is great for your health and well-being but you can get even more movement into you day with these easy steps.
In the evening, instead of heading straight for bed, walk around and straighten things up. Not only will this help you get in a few extra steps but you’ll wake up to a nice tidy home.
If you know you only need to buy a handful of items, go to the supermarket on foot. You could even make it a regular habit to take a stroll to the local shops for your daily paper or pint of milk.
When watching TV, stand up and have a stretch in the ad breaks and as each programme ends. Stretching regularly eases muscle tension and improves circulation to all parts of the body.
Instead of arranging to meet a friend for coffee, you could plan to do something active together. Research shows that you’re more likely to stick to an exercise plan if you commit to it with a friend. So plan a long walk…to the coffee shop.
Peacehaven Leisure Centre QUEST National Award
Press Release 30th January 2016
Wave is delighted to announce that Peacehaven Leisure Centre has been recognised as the “Top Performing Managed Facility 2015” at the upcoming National Quest Awards.
Quest is the UK Quality Scheme for Sport and Leisure and is a tool for continuous improvement, designed to assess the management of leisure facilities on a national basis supported by Sport England. Quest defines industry standards and good practice, and encourages their ongoing development and delivery within a customer-focused management framework. There are currently 635 leisure centres registered nationally with the Quest scheme.
Leisure Sites undergo a rigorous two day assessment by an external Quest Assessor alongside an unannounced mystery visit. Sites are assessed on 7 compulsory modules and 5 elected modules in addition to the mystery visit assessment. Peacehaven Leisure Centre was rated as excellent in 11 modules and also by the mystery visitor.
Ben Dixon, the Quest Assessor said “The Peacehaven Leisure Centre Team are to be congratulated for consistently achieving excellent standards for both customers and staff. Over the past 18 months there has been significant organisational change, which has resulted in an enlightened and empowered team who have harnessed a positive culture and engendered this throughout the centre. This is evident in almost all areas and is articulated by customers and staff.”
Wave’s CEO Duncan Kerr said “We are very proud that Peacehaven Leisure Centre has been selected to receive this prestigious national award. It is well deserved recognition for all the hard work and commitment shown by Wave and in particular the team at Peacehaven Leisure Centre in providing an excellent service to customers and communities as we strive to “Inspire Active lifestyles”
Fred Furner, Quality Services Manager, and Becky Chapman, Area Manager, will be attending the National Quest Conference on 10th February in Loughborough when they will be presented with the award.
Samantha Gillings, Quest Administrator, stated; “I am delighted to inform you that Peacehaven Leisure Centre has won our Top Performing Facility Managed Centre 2015 Award!”
After hearing the news, our CEO informed a number of our stakeholders and this is what they said:
David Hearn (Chairman of the Board)
“That really is great news – it is always a hotly contested competition amongst operators and facility managers. Congratulations to all those involved. I hope that the team will relish the limelight that an award of this nature brings.”
Cllr Andy Smith (Leader of LDC)
“This is excellent news Duncan, well done to the team”
Cllr Tony Nicholson (Cabinet Member holding Leisure Portfolio)
“Congratulations. Hard work rewarded.”
Gillian Maston (LDC – Director of Service Delivery)
“Brilliant news Duncan. Well done to the team”
Bee Lewis (LDC Head of Property and Facilities)
“This is fabulous news! Well done to all the team.”
SWIM NEWS – ASA Pathway introduced at Wave
Press release: 1 December 2015
Wave Leisure Trust joins with the ASA to inspire a love of swimming in the Lewes District
Wave, providers of swimming lessons across four pools in the Lewes District area, will soon be using the structured national framework to inspire a whole new generation of swimmers to learn to swim.
In a joint agreement with national governing body for swimming the ASA, Wave will use The ASA Learn to Swim Pathway to take their learners through from their first splash to full competence in the water, using fun and games in their regular swimming lessons.
Learners in Lewes District will also now enjoy recognition for their swimming achievements with a range of certificates and badges from the ASA Awards scheme. The most successful of its kind in both British and international sports, as many as two million certificates and badges are already awarded each year.
Nina Fletcher, Aquatics Development Coordinator at Wave, explains: “Our customers will benefit from being part of the ASA’s all-inclusive programme, which guides them through every step of their learn to swim journey, whether they are children or adults.
As children learn to swim, they gradually improve their skills and progress through each of the defined Learn to Swim stages. When they reach the end of each stage, they will have successfully achieved a number of outcomes, and they can then pick up the award to prove it.
The ASA Learn to Swim Pathway is a fantastic way to keep them motivated and enjoying their time in the pool right from their first introduction to the water as a baby, to developing their skills and confidence in the water, right through to adult-hood.”
Jon Glenn, ASA’s Head of Learn to Swim, said: “The ASA is delighted to add Wave to our ever-growing network of high quality learn to swim lesson providers. Their customers will not only be able to continue to enjoy swimming as a leisure activity and a way to keep fit and healthy, they will be getting the best possible start in learning a life saving skill.”
For more information about The ASA Learn to Swim Pathway and associated ASA Awards please visit www.swimming.org/learntoswim.