Your Active

ACTIVE FITNESS CLASS PROGRAMME

The standard class timetable will stop on Sunday 23 December 2018. Exceptions to these dates will be posted in-Centre.

Classes recommence on Wednesday 2 January 2019. Download the latest updates at TIMETABLES or on the Active App.

LES QUENNEVAIS FESTIVE CLASS PROGRAMME

Thursday 27 December
9.45am - 10.30am, Aqua Aerobics with Terri
6pm - 6.45pm, Spinning with Sue

Friday 28 December
9am - 9.45am, Pilates with Vicky
10am - 10.45am, Spinning with Vicky
11am - 11.45am, Muscle Pump with Vicky

Saturday 29 December
8.45am - 9.30am, Spinning with Emmi
9.45am - 10.30am, Spinning with Emmi
11am - 12 noon, Yogalates with Norma

Sunday 30 December
8.45am - 9.45am, Iyengar Yoga with Joy
10.15am - 11am, Spinning with Sheila

Monday 31 December
9.30am - 10.15am, Spinning with Sue

ACTIVE OFFICE

Saturday 22 December, closed at 1pm. Reopens 10am, Thursday 27 December 2018.
Monday 31 December, closed at 4.30pm. Reopens 10am, Wednesday 2 January 2019.

ACTIVE SPORTS CENTRE OPERATING DATES

Springfield Stadium will be closed from Monday 24 December 2018 until Tuesday 1 January 2019. Centre reopens 6.30am, Wednesday 2 January 2019.

Monday 24 December, Christmas Eve
All Centres closed. Ice rink open 10am to 6pm. View the ice rink session times at SESSION TIMES.

Tuesday 25 December, Christmas Day
All Centres closed. Ice rink closed.

Wednesday 26 December, Boxing Day
All Centres closed. Ice rink open 2pm to 6pm.

Thursday 27 December
Fort Regent and Les Quennevais, open usual operating hours.

Monday 31 December, New Year's Eve
Les Quennevais will operate normal opening times but will close early at 5pm. Fort Regent will operate normal opening hours but will close at 6pm. The ice rink will close at 6pm.

Tuesday 1 January 2019, New Year's Day
All Centres closed. Ice rink open 2pm to 6pm.

Wishing to keep our customers fully informed about the gym and changing facility closures at Fort Regent,
here is the latest information we are able to bring you.

Showers and Toilets
Due to the age and nature of some of the pipework in the changing areas, some areas were found to be in need of replacement and the system cannot simply be flushed. The water system has now been successfully drained in this area to eliminate the legionella risk while we await the essential repairs to be completed.

Gym Changing Rooms
Following customer feedback, we have decided to repon the locker rooms to provide additional changing space and to alleviate congestion in the Queens Hall changing rooms.

The showers and toilets in this area remain closed while we await the essential reapirs to the pipework to
be completed.

Toilet facilities are available in the Gloucester Hall; West Bastion and Piazza. Showers and toilets are also available in the Queens Hall changing rooms.

The safety of our staff and customers, as always, is our priority and we thank you for your continued patience.

Fort Regent Management.

At present no further update is available regarding the work in the gym changing rooms and free weights area. We continue to follow guidance given by Jersey Property Holdings and the HSI, taking every necessary precaution to protect our customers and staff.

As soon as we have received an update we will inform you of the latest news.

Ongoing reinvestment in the facilities at Fort Regent continues with the purchase of new gym equipment.

Fort Regent continues to be open for business, and:

• receives more than 7,500 visitiors in a typical week
• more than 2,800 Active members continue to use our sports and fitness facilities each week
• 29 clubs and commercial activity providers hire our facilities
• 26 tenants operate their businesses safely

Remember these good things about Fort Regent...

Active members benefit from 3 centres for the price of 1 (Fort Regent, Les Quennevais, and Springfield).

Our gym remains the biggest in Jersey with 150 pieces of equipment overseen by our team of qualified gym instructors.

The Playzone is now operated by Fort Regent and continues as before with the same friendly trained staff who also cater for children's parties. Please telephone 449863 if you wish to enquire or book a party.

Reinvestment in Facilities

Fort Regent continues to invest in its facilities: ●   2 x squash court floors were recently replaced at a cost of more than £10K. ●   The Gloucester Hall granwood sports floor was resurfaced in July 2018 at a cost of more than £22K. ●   JPH are currently in the process of replacing the sprinkler system.

New Equipment

The Fort's gym team have ordered various new pieces of gym kit. The delivery period is approximately 12 weeks. We anticipate receiving the equipment at the beginning of December, subject to shipping delays.

●  2 x NEW Octane AirdyneX Bikes The user is the motor for this machine, defining pace and resistance. The Airdynex accommodates all levels of fitness, from beginners to athletes. High Intensity Interval Training programs and custom routines allow exercisers to challenge themselves and increase their cardio vascular fitness. More info at www.airdynex.com.

●  2 x NEW Octane Max Trainers In response to customer feedback we are pleased to be equipping Fort Regent gym with the new Max Trainer by Octane fitness. A zero-impact cardio, HIIT machine that fuels powerful results in functional training and steady-state cardio workouts. The Max Trainer delivers ultra-efficient metabolic conditioning - along with the valuable after-burn of HIIT. Gruelling! More info at  www.octanefitness.com/commercial/products/max-trainer/mtx

●  NEW Nautilus Plus Evo Ab Crunch The current ab crunch machine is a well-loved and well used piece of kit but is looking tired and ready for renewal. Nautilus Evo® equipment adapts itself to the way the body moves instead of forcing users to adapt to the machine. This piece of kit has been designed to dynamically mirror the body's strength curve. Nautilus users get immediate, smooth resistance and proper muscle loading through the complete range of motion. More info at www.fitsupply.com/nautilus-evo-abdominal.html

This week metal chequer plate was installed in the new free weights areas to protect the walls. It looks great and will make the area more fit for its current purpose.

Our Wi-Fi terms and conditions of use are changing.

New time limits are being introduced on our Wi-Fi service of 90 minutes for Active members and 60 minutes for the general public.  Active members will continue to enjoy an enhanced service and will be required to obtain a password from gym reception, register an email address, and agree the terms and conditions of use each day in order to use the service.

The public service will require customers to register an email address, and agree the terms and conditions of use each day in order to use the service.

The change will be introduced later this month.

Ice Skate Jersey and Festive Fort

'Get ready to get your skates on, Ice Skate Jersey and Festive Fort are coming'.

We're sorry if the closure of some areas, and subsequent publicity, has caused you inconvenience or concern.  The safety of staff and customers is always our priority. Thank you for your patience.
Fort Regent Management

Frequently asked questions

•    Am I being exposed to asbestos fibers at Fort Regent?
No. Asbestos is common in old buildings but it doesn't present a risk if managed correctly. Areas that present a risk - no matter how slight - are closed off.

•    Why is there a temporary wall in the gym?
The wall is there to close off a section in which the ceiling showed signs of damage. It will remain closed to the public until the asbestos in the textured ceiling coating has been removed. While gym users cannot go into the area behind the temporary wall, staff can go in to get equipment. The area is safe, and a risk assessment is carried out each time. 

•    What is legionella?
There are more than 40 strains of legionella. It's commonly found in water that has been stagnant in pipes - regularly-used water systems are safe. Infection is caused by inhaling airborne contaminated water vapour. We have not seen any locally-acquired legionella cases in Jersey since 2015.

•    Am I being exposed to legionella at Fort Regent?
No. The showers and toilets in the changing rooms were not in use when the bacteria developed in the water system, and they are still not in use, so you are not at risk of exposure. The gym's changing rooms had been closed for asbestos removal and the water system was tested in preparation for reopening (which is standard practice). The type of legionella found in the test was very unlikely to cause infection, even if there were exposure, but the area remains closed.

•   When will the changing rooms and closed areas of the gym be reopened?
We have no firm dates as yet, but will notify everyone as soon as we know more. Until they are open, we are providing alternatives.

We had hoped to be in a position to update you with clearer, more definite information following the closure of Free Weights areas and gym changing rooms before now. The procedures involved in checking areas are longer than anticipated.  We aim to issue regular weekly updates from this point forwards. The position at present is:

	Changing Rooms, Sauna and Steam We are pleased to confirm that the asbestos risk in the area affecting the changing rooms has now been addressed and resolved. However, as the water systems have been unused for an extended period these need to be cleaned to eliminate any bacteria build up. This process may take several weeks, we will keep you updated and advise when these rooms can be reopened.
Gym Water Fountains As the water fountains may be connected to the water systems that require water dispensers have now been provided for use whilst the fountains are out of action cleaning, we need to discontinue use of the fountains until this has been fully investigated.
	Closed Areas of the Gym Please be assured that reopening the areas previously known as "Reflextions" and reinstating the Free Weights equipment currently inaccessible is a high priority. We will update you when we have more information on this.
Why can't the equipment from the closed areas be placed in the gym? Safe access to these areas is very limited and many of the machines are too big to fit through the available access routes, even if the equipment is dismantled. However, we have managed to retrieve a squat rack and are working to have this installed in the gym as quickly as possible.

Feedback can be submitted on the iPads at main and gym reception areas,
alternatively by emailing active@gov.je

The safety of our staff and customers, as always, is our priority
and we thank you for your continued patience.

Rotary Conference Thursday 11th to Sunday 14th October

The Rotary 1110 Conference will be held in Queens and Gloucester Halls and surrounding areas from Thursday 11th to Sunday 14th October 2018.  Nearly 700 delegates will attend the conference, which will include daytime sessions, evening functions, and spouse programmes.  The economic benefit to the Island of a conference of this size and type is considerable in terms of delegate spend in hotels, restaurants, spouse programmes and retail outlets.   

Disruption to the Active class programme during the conference is inevitable, but has been kept to a minimum.  Please check notice boards for up-to-date information.

The Summer Pool timetable will soon be displayed on the notice board in main reception. Summer lane swimming timetable from April until August 2018

OPENING TIMES

IMPORTANT POOL INFORMATION

• Saturday 7 April to Monday 9 April 2018 and Wednesday 11 April to Friday 13 April 2018 , Pool Lifeguard Course (pool lanes and small pool used at various times)
  
  
• Sunday 22 April, 9am - 10.30, three lanes will be taken by the Jersey Tri-Club
  
  
• Sunday 6 May, Triathlon Club have 4 lanes booked from 9am until 11am
  
  
• Additional pool bookings for children's holiday activities (Jersey Sport) during the school half term
  
  
• Saturday 9 June, 4 lanes booked from 1pm until 4pm for the Kid's Triathlon (NO POOL FUNTIME IN THE MAIN POOL)
  
  
• Saturday 7 July, Graded Sprint Meet organised by Jersey Swimming Club (Both pools closed)
  
  
• Monday 23 July to Friday 27 July, Pool Lifeguard Course (pool lanes and small pool used at various times)
  
  
• The small pool is closed during school term time for swimming lessons Monday - Friday 4.00pm - 6.00pm, except Wednesday where the pool is closed 4.00pm - 5.00pm.

 We know you like the Active App - our App statistics confirm it.

Twice as many hits were recorded in January 2018 (33,900) as compared to January 2017 (16,700) and total downloads are now 7,000 compared to 2,500 in January 2017.

Last year we added two new features to make bookings easier for you.

My bookings - one place where you can view and cancel your class bookings for all 3 Active Centres. Events solution (Fort Regent) - Eventbrite was added to improve the customer booking experience. This system also enables paperless tickets on your Smart device (better for you, more efficient for us and better for the environment). Don't forget to swipe to confirm attendance and cancel if you can't make a class! When you arrive at a sports centre it's important that you swipe your card to confirm attendance. If you don't, your membership privileges may be restricted. Cancelling classes is easy on the app, so please don't forget to do it. Customers cancelling within one hour of start time will receive a dishonour notification on their membership profile. We reserve the right to withdraw this member benefit to prolific offenders in response to the rising number of complaints we are receiving from our members.

Book your class using the Active Jersey App. You can download instructions here ACTIVE APP Don't have a smartphone? Book and manage your classes using a tablet, laptop or desktop computer. Simply visit the Active Online BOOKING PAGEand sign in by entering your email address and PIN (members only). To obtain your PIN, contact a member of our staff: Fort Regent 449600 Les Quennevais 449880 Springfield 449615 Active office 449888 Mon - Wed 10am - 7pm Thurs - Fri 10am - 5pm Sat 9am - 1pm

In today's digital world sitting for hours has become part of our modern lifestyle. The problem is our bodies aren't designed to sit for hours. Our bodies are built for standing. Sitting for long periods has been shown to damage health, and is linked to a greater risk of cardiovascular disease and type 2 diabetes.

Last year a study of 2,000 people by the Medical College of Wisconsin found that sitting for most of the day increases fatty deposits in the arteries, regardless of how much exercise was taken.

Standing for just 5-10% of your day can keep you healthier, happier and more productive. But in today's modern world, many of us are required to remain at a desk for long hours.  So if you need to move, why shouldn't your desk move with you? 

Adjustable height desks allow the user to select a working position that is ideal for their body with the freedom to sit or stand throughout the day. This allows management to easily adapt a desk to a wide variety of people instead of trying to adapt a diverse workforce to one or two fixed desk configurations. 

Employees who alternate between a sitting and standing positions will have more energy, experience reduced fatigue levels, and reduce their risk of injury caused by working in one body position too long.

Pictured here are Sara Montalvao, Active Team Supervisor & Steven Hendrie, Duty Officer

Height adjustable desks benefit the customer too, creating a less formal environment (ideal for health and fitness clubs), helping to break down the barrier between customer and service agent that a traditional desk creates.

Discover the benefits for yourself, visit the team in the Active office at Fort Regent and see the benefits this type of desk can bring.

The Active and Sport Division staff and management wish all our customers the very best season's greetings and look forward to welcoming customers into Active Centres in 2018.

Springfield
Springfield Stadium and Sports Centre will be closed from Sunday 24th December 2017 until 6.30am Tuesday 2nd January 2018.

Sunday 24th December, Christmas Eve 
Les Quennevais and Springfield closed. 

Fort Regent open 8.15am until 6pm for Festive Fort activities and Ice Rink. Gym closed.

Monday 25th December, Christmas Day
All Centres closed. Ice rink closed.

Tuesday 26th December, Boxing Day
All Centres closed. Ice Rink open 2pm to 6pm.

Wednesday 27th December 2017 until Saturday 30th December 2017
Fort Regent and Les Quennevais open usual operating hours.

Sunday 31st December 2017, New Year's Eve
Les Quennevais open normal opening times but closes early at 5pm. 

Fort Regent opens at 8.15am (including gym and racquet sports) but will close at 12pm and reopen at 12.30pm for Festive Fort Activities only. The ice rink remains open throughout and will close at 6pm. Fort Regent will close also at 6pm.

Monday 1st January 2018, New Year's Day 
All centres closed.  Ice Rink open 2pm to 6pm.

Les Quennevais will present a reduced festive class programme between Christmas and New Year. You can book this in the usual way using the Active App. overview of available classes please click on the following link  

The standard Active timetable will stop on Friday 22nd December 2017 and re commence on Tuesday 2nd January 2018.  Exceptions to these dates will be posted in-Centre. 

Please visit  www.active.je/classtimetables  for live updates.

Les Quennevais will present a reduced festive class programme between Christmas and New Year. You can book this in the usual way using the Active App.

Fort Regent is getting in the Christmas spirit with a full programme of fun family events over the festive period.

Look out for Festive Fort events and experiences such as The Elf Workshop & Let it snow! Sing-along.

Ice Skate Jersey will be back in the Queens Hall including Live DJ Skate Sessions, see further details on our Festive Fort webpage.

Watch this space for more Festive Fun events coming soon at Fort Regent!

Many adults working in an office environment spend around seven hours a day sitting down at a desk. Alarmingly a recent study found that the amount of time spent sitting was directly correlated with risk of early death, even if you exercise regularly. The good news is that if you move every 30 minutes, your mortality risk is significantly lowered.

To compensate thought should be given to getting more active to and from work, perhaps cycle or walk for part or all of your journey, walk over to someone's desk rather than emailing or phoning, use your lunch break to exercise and use the stairs instead of getting the lift.

Most of our waking hours are spent at work, which means the working environment can play a big part in our health and wellbeing.

Employers, how can you help your staff get Active?
If you are an employer and want to safeguard your employees' wellness a corporate membership with Active can provide your employees with a discounted gym membership. 

By offering this concession, your employees days are likely to hold more focus, positivity, and productivity. Stress, caused by deadlines, work environment, and a lack of time in the day can impact both mental and physical health.

Corporate membership options
Active's corporate membership provides unlimited access to gym facilities at three fantastic locations. A minimum of ten employees is all you need.

With over 100 classes available each week, from aqua aerobics to Zumba, there's something for all tastes and thanks to the Active App, booking classes has become simpler and quicker. 

Happy means healthy
We all know the importance of keeping fit and healthy, regular exercise can reduce the risk of major illnesses such as heart disease, type 2 diabetes, stroke, and some cancers.

Research shows that physical activity can also boost self-esteem, mood, sleep quality and energy, as well as reducing risk of stress, depression, dementia and Alzheimer's disease.

For more information about Active, and the fantastic membership offers visit www.active.je or Telephone: 449888 

Imagine how frustrating it must be when you try to book your favourite class, either on the Active app or at main reception but find it is fully booked. And, later, after the class a friend tells you that loads of spaces were available!

In response to a rising number of complaints received we are introducing a trial against a selection of classes during September.Dishonour is a functionality in our booking system that enables us to track and restrict customers who book but do not attend or cancel class.

It will allow us to implement a booking restriction against those members regularly do not attend or cancel. Please remember it is important to cancel to give your fellow members an opportunity to attend class in your place.

Gloucester Hall was recently refurbished including new overhead energy saving Far-infrared heating.

Far infrared (FIR) is safe, healthy and very cost-effective. Radiant heat that matches the wavelength of the beneficial warmth we receive from sunlight, can be delivered into selected zones as required. 

As anyone attending an event in Gloucester in winter time knows, it can be difficult to heat the hall effectively.  Far-infrared heating does not depend on the temperature of the surrounding air - something traditional convection based heating relies upon. 

Targeted heat is dispersed as and when you want it. It's a low maintenance, low energy consumption solution.

Sports people and events audiences will benefit from the new heating installations.

How FIR Heating Works:

INTERGREEN'S Heaters work by emitting Far Infrared Rays. The rays heat the surfaces of solid objects such as walls, ceilings, floors and even people.

No energy is wasted by heating the surrounding air in the same way as conventional radiators, storage or fan heaters.

To understand the technology further please visit https://www.intergreen.eu/fir-heating-explained/

Duty manager Christina Blampied has just returned from a week at the recent Island Games as assistant swimming coach to the Jersey 12 strong party of swimmers. A great experience for both swimmers and coaches and although a young team all of them excelled themselves gaining personal bests in the pool and making finals for some who didn't expect too.

Swimming came away with 2 Golds, four Silvers and 1 Bronze medal to add to the Jersey's fourth place in the overall medal table. Christina had travelled to the previous Games in Gotland in 1999 and was keen to see any changes since the last Games.

"The atmosphere and reputation of the 'friendly Games' was evident throughout the 23 participating islands and I know that we all have made friends from many different sports and walks of life. The enthusiasm of all the athletes, officials and games volunteers shone through throughout the week. Following on from the very successful 2015 Games in Jersey Gotland did have a hard act to deliver, but using their culture, way of life and their own Games motto` memories for life' certainly did just that.

I was proud to represent Jersey in this capacity and in my role as Duty Manager at Les Quennevais also helped to assist the team in many ways. All this is encouraging for the next Games in Gibraltar in 2019 as a new 50 metre pool has been passed to be ready for the Games then which is very exciting, and hopefully many of the swimming team will strive to qualify and travel again.

My thanks to Rachel Sawyer and EDSTC for their support in allowing me to be part of such an event."

Christina Blampied

"After cycling 320km through amazing rural pastures I finally completed the Send A Cow Cycle Challenge in Rwanda. It wasn't an easy ride by any means, we were 8 keen cyclists facing rocky uphill terrain, humidity and high altitude levels of around 2500 meters and even after a biking accident on day 2 I managed to complete the 5 day ride.

The Slow Cyclist Company who were contracted to run the cycle challenge were mainly Rwandan Olympic cyclists, heroes in their country and very knowledgeable characters. The event wasn't all about cycling as we stopped at many high vantage points and villages. The local people were amazing, always greeting us as we passed through villages. For me, a visit to see the gorillas on day 6 was a well-earned rest from the saddle of my mountain bike. After a 4 hour trek up the Virunga Mountains I saw a family of 23 mountain gorillas, it was amazing to get within a meter of the group whilst they fed on bamboo and small plants.

The Send a Cow charity invited us to meet local families and communities that have benefitted from the charity, the experience was incredible. Local families who were provided with livestock, farming skills and materials such as seed and tools. I've seen first-hand, the impact this charity has made to the Rwandan community.

I would like to thank everyone who have supported me and contributed to the charity fund raising effort."

Gary Holmes

Instructor Gary Holmes is embarking on a challenge to cycle through the volcanic mountains, from Kigali to the Congo, in June to raise money for "Send a Cow" charity. "Send a Cow" is an International Development charity with a difference. The charity has been working with some of Africa's poorest families for nearly 30 years, helping over 1.3 million people work their way out of extreme poverty. They provide livestock, tools, seeds and training as part of a programme giving people the hope and means to establish a future for themselves, their families and their wider communities. They are currently delivering programmes in seven African countries: Burundi, Ethiopia, Kenya, Lesotho, Rwanda, Uganda and Kenya. 

Gary has opened a "Just Giving" webpage so please give generously as he needs to raise £1500 before 31^st May 2017. 

The link is:

https://www.justgiving.com/fundraising/xtremiti?utm_medium=email&utm_source=ExactTarget&utm_campaign=20170426_1_FundraisingTips3Days&utm_content=fundraising_email

Gary is also running a number of charity spinning classes at Fort Regent on Saturday 6^th May & Saturday 13^th May. 

All charity spin classes start at 10.30 and last for one hour, remember there are only 33 spin bikes so if you are keen please arrive a little earlier.  Generous donations on the door, no set amount. Please spread the word and invite friends and family. 

https://www.sendacow.org/how-we-work

The new Active app is here so you can book your classes, find out about opening hours and discover what other activities are available in the three centres, including the events programme at Fort Regent.

We know that part of the journey to a fit and healthy lifestyle is making sure you have the information you need at your fingertips so (drum roll please) introducing the Active Jersey App!

So what does the app actually do, why did Active introduce one and why should I download it?

The Active gym and classes are highly regarded by our customers, in fact our centres are so busy customers were reporting that sometimes it was difficult to find the information they needed, i.e., is the Zumba class full tonight?  We took this problem seriously and needed to address, but it wasn't easy.  

Our existing class management system didn't offer the functionality to book online and with over 50% of current internet access reported to be from smart devices and mobile internet, we knew any solution we adopted needed to be customer focused and super easy to use on any mobile device. Predictions indicate that the predominant method of web browsing by 2019 will be from mobile internet users.

After some initial investigations in early 2016 on possible ways forward, the Active app offered the best solution.  Testing commenced on 4^th May (or international Star Wars day which seemed quite apt!), and launched live to customers on 1^st September 2016.

The app, which is free, has been downloaded over 2,500 times and received some very encouraging feedback with 93% saying they would or have recommended it to a friend - a great accolade indeed.

Users can now view all the classes available at the three Active centres, Fort Regent, Les Quennevais and Springfield, including class times, instructors, location, and current status such as whether a class is full or has a waiting list. The ability to book into a class from a device held in the palm of your hand is brilliant!  So, if you find that the meeting you had to attend is suddenly cancelled you can pop yourself into a class in less than 2 minutes!

Aside from the classes the app also has really useful information about each centre.  Want to know if the Fun Time pool sessions at Les Quennevais are on this Sunday - simply open the app and check.  Want to know in which centres you can play badminton - it's all in the app.  Want to know what clubs meet a Fort Regent - yes you've guessed it - the app will tell you.

Currently you are only able to book into classes if you're an Active Member but all the information is free for everyone regardless of membership status.  

Our future plans are to expand the app to allow individual pay and play bookings for classes or court hire with payment via the app as well as being able to take out an Active membership.  So what are you waiting for head over to the Active App webpage and follow the links for your smart device and get Active!

/active-app

The class programme will wind down for Christmas on 22/23 December. Some festive classes will be offered. See below or check gym and notices for individual instructor finish dates.  The programme will re-start in earnest on Tuesday 3 January 2017.

Fort Regent

The centre's class programme will finish on Thursday 22nd December, some instructors may be winding down their classes during this week.

Between Christmas and New Year the following classes will take place:

·         Wednesday 28th December 6.45am Circuits
·         Wednesday 28th December 6.00pm Spinning
·         Thursday 29th December 6.00pm Spinning
·         Friday 30th December 6.45am BODYPUMP Express
·         Friday 30th December 5.30pm Spinning
·         Saturday 31st December 10.00am Circuits

 
Les Quennevais

The centre's class programme will finish on Friday 23rd December, some instructors may be winding down their classes during this week.

Between Christmas and New Year the following classes will take place:
 
·         Wednesday 28th December 9.30am Spinning with Sue
·         Thursday 29th December 6pm Spinning with Sue
·         Friday 30th December 8.30am Pilates with Vicky
·         Friday 9.30am Spinning with Vicky


Springfield

 A skeleton class programme will be available at Springfield in the run up to the 23rd December. Details will be available at centre reception and on the Active app.

Fort Regent:
Closed from 9.15pm Friday 23 December until 9.00am Tuesday 27 December.

Tues 27 December: open Bank Holiday hours from 9.00am - 5.00pm.
Weds 28, Thur 29 and Fri 30 December 6:15am - 9:15pm.
Sat 31 December 8:15am - 5:00pm.
Sunday 1 January 2017 closed.
Mon 2 January 2017: open Bank Holiday hours from 9.00am - 5.00pm.

Les Quennevais:
Closed from 7.30pm Friday 23 December until 9.00am Tuesday 27 December.

Tues 27 December: open Bank Holiday hours from 9.00am - 5.00pm.
Weds 28 and Thur 29 December 7:00am - 9:00pm*.
Fri 30 December 7:00am - 7:30pm*.
Sat 31 December 8:30am - 5:00pm*.
Sunday 1 January 2017 closed.
Mon 2 January 2017: open Bank Holiday hours from 9.00am - 5.00pm.
* Please check website or centre for swimming pool opening/closing times

Springfield:
Closed from 9.30pm Friday 23 December until 6.30am Tuesday 3 January 2017.

Active Office:
Closed 5.00 pm Fri 23 December until 10am Weds 28 December. Closed 1.00pm Sat 31 December until 10.00am Tues 3 January 2017.

Active Fitness Class Programme at Christmas & New Year:
The class programme will wind down for Christmas on 22/23 December. Some festive classes will be offered. Click HERE for a full list or check gym and notices for individual instructor finish dates.  The programme will re-start in earnest on Tues 3 January 2017.

Quest is the UK Quality Scheme for Sport and Leisure and is a process of continuous improvement, designed primarily for the management of leisure facilities and leisure development. Quest defines industry standards and good practice and encourages their ongoing development and delivery within a customer focused management framework.

In past assessments Les Quennevais has achieved 'good' status but on this occasion it has achieved 'excellent.' Since the last review in 2014, refurbishments to the facilities have taken place with the support of Jersey Property Holdings and also with budget secured through the 'Fit for the Future' Strategy. This investment and the hard work of the staff to make improvements in management and operation have led to this higher award.

Responding to the result on behalf of the centre team, manager Rachel Sawyer said,

"I am delighted by this award which comes about as the result of the hard work of all staff at Les Quennevais for which I am very grateful. We work as a team to provide the very best facility and service for the benefit of all our customers and this result gives us confidence that we are achieving our aims."

Connetable Steve Pallett, Assistant Minister for EDTSC, said,

"I would like to congratulate Rachel and all of the staff at Les Quennevais on this excellent achievement. As a regular user of the centre I see first-hand the quality of service that they provide and I know that the award is well deserved and demonstrates that the staff in our centres are doing an excellent job. It also highlights the importance of investment into our sporting facilities which are used by many in the community to stay active. I am aware that an action plan for further improvements has been provided and I look forward to supporting the staff to continue improving wherever possible."

Zambon Fitness is offering new Active customers 50% discount on a 1 hour Personal Training session with Harry, Korianne or Pedro.  

For more information visit:
www.zambonfitness.com

 

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.

Heard of Swim Safe? Swim Safe is a free programme of outdoor swimming and water safety lessons for 7-14 year olds held every summer across England and here in Jersey.

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.

Other reasons why your child should learn to swim

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:

Swimming 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.

A few sports your child can only do if they can swim

Kayaking

Canoeing

Scuba diving

Surfing

Triathlon

Yachting.

Lifesaving 

Learning to swim is a skill that once learnt is rarely forgotten and it is open to people of all ages. There are even swimming events for people over 100, and a few Masters Swimmers who are still swimming past this age.

Remember, you can't always be there. Learning to swim may save their life one day

So:- JOIN THE ACTIVE SWIM SCHOOL NOW

Active sports centres have launched a new app called Active Jersey, compatible with iPhone, iPad, iPod touch (iOS 7.0.0 or later) and Android devices and is free to download now!

Users can view up-to-date fitness classes, swimming pool timetables, centre information, opening hours, news, events and social media, and receive push notifications on the go.

For Active members, the app is particularly beneficial allowing quick and easy access to book fitness classes at Fort Regent, Les Quennevais and Springfield. Members can also add themselves to waiting lists, cancel a class, view classes in their calendars and share with friends and family. With over 120 fitness classes a week on offer, it's a benefit that will cut queues at reception, particularly for those who rush to get to sports centres after work in time for a class.

Developed by Gladstone Leisure, the app is already offered by a range of clubs in the UK and Europe.

To download the app, visit your app store and search for Active Jersey (iPad users need to search for iPhone apps, android users search Google Play Store). On downloading the app, you will be able to add each Active centre, known as a 'Club', by selecting Clubs and then +. Then search for 'Active'

FITNESS CLASS TIMETABLES

Access up to date Active centre classes, times, fitness instructors, class description, duration and cost.

FITNESS CLASS BOOKINGS

Check availability, make, amend or cancel a booking. You can also add bookings to your calendar.

SWIMMING POOL OPEN TIMES

Check Les Quennevais pool's open times.

CENTRE INFORMATION
Active sports centre opening times, facilities, clubs and associations.

NEWS AND PUSH NOTIFICATIONS
Instant notifications, centre news and events direct to your phone.

Fort Regent's Events Officer, Tom Le Sueur took part in the Charity White Collar Boxing on Saturday 8th October! Not only that, Tom was selected to compete in Jersey's first ever White Collar Prize Fighter style contest! BoxinBusiness (a boxing club based at Fort Regent) helped Tom prepare for fight night, putting him through an incredible 10 weeks of grueling training, sparring and conditioning.

Tom was raising money for a charity very close to his heart, Clic Sargent, who help children with Cancer.  Tom's younger sister Georgia was diagnosed with Hodgekins Lymphoma in 2014 at the young age of 18 years old.  Clic Sargent were so helpful to Tom's sister and his family and she has now been given the all clear. Tom was proud that Georgia was able to attend the event and watch him fight in the ring to raise money for this very worthy cause.

Tom explained that the training and mental preparation was very hard at times, but was worthwhile as he raised a fantastic £1200 for charity.  Having witnessed first-hand the support Clic Sargent Jersey offered to his sister was all the motivation he needed to step into the ring.  

Tom thanks everyone who supported him on his journey and who made donations including the BoxinBusiness team who helped coach and guide him in the lead up to the event.  

Everyone in the Sport Division was behind Tom all the way and congratulate him for taking part. 

To read more about Tom's story and the work of Clic Sargent Jersey, please click on the link to Tom's just giving page. 

CLICK HERE 

Training with a difference… for an intensive workout. 

Start now. And get in shape for the Christmas party season.

12 week course for only £78

Do you want core training with a difference whilst being fun...? YES  ... Then this is for you. Learn to use equipment such as suspension trainers, kettlebells, rip trainers, ViPR and battle rope.

Starts Wednesday 21st September and runs for 12 consecutive Wednesday (until 7^th December).

6-7pm at Fort Regent
Class limited to 20 people so book yourself a place before they fill up.

Contact Steve on 07700 368000 

Everyone is celebrating the incredible accomplishment of the British Team in the recent Olympics, winning a staggering 67 medals and within that the phenomenal achievement of the British Gymnastics team who won seven medals - 3 Bronze, 2 Silver and 2 Gold.  Cheering on the gymnasts was Regent Gym Club who have something of their own to celebrate this year with their 35^th Anniversary.  I spoke with Julia Falle, owner and head coach, about the club's history, future plans and competing in today's arena.

Very exciting stuff at the Olympics - were you gripped?
Yes, definitely, it's fantastic to see British Gymnasts doing so well in the games.

And you have your own celebration coming up - tell me about the history of the club.
The club was started in 1981 by my dad, Arthur Falle and Ann Mourant.  They started the club because my sister, Mel, was involved in Gymnastics at another club on the island, which was very popular, and they could see there was an opportunity to start another club so more youngster could get involved. In the beginning the club was very small and only ran on a Tuesday and Saturday and had about 50 children to begin with.  Dad eventually ran the club with me and myself supporting by last year I took over the reins, although Dad is still there in the background.

Is it very different from now?
Yes, very.  We now run six days a week and have approximately 500!  We are entering more competitions than ever and hosting our own - it's extremely busy.

Why do you think the club has been so successful?
With Fort Regent being centrally located we are easy to get to and we also have a permanent base - that's really important.  We have always been a very ambitious club and we encourage all our gymnastics to reach their full potential with visits to the UK and further afield and also by inviting other gymnastic clubs here so we can all learn from each other.  We affiliated with Hampshire County which means we can compete in the Southern Region and from there into the Nationals and onwards.

But it's not all about winning medals, although that's great, it's also important to recognise that some children take part in gymnastics for fun, it's good for co-ordination, discipline, team work and fitness.  We run a show every Christmas, which all of the children participate in, and get to show off their skills - it's a wonderful event.

The club has a brilliant network of parent supporters whose contribution cannot be underestimated - their help is crucial to keeping the club running - we really couldn't do it without them.

I think another one of our pluses is we are always striving to improve. Gymnastics has definitely become more technical and the difficulty of skills required has increased dramatically, it's much more demanding.  Gymnasts have to be powerful, strong and flexible.  We offer specialist classes in strength and conditioning as well as trampolining, to improve all the abilities and confidence needed from tomorrow's gymnasts.

This year we also partnered with Sports Development to offer school holiday workshops - it's an excellent opportunity for those new to the sport and those with experience to learn new skills, meet other gymnasts and generally have fun.

I understand Regent Gymnastics has a dedicated Special Needs class, how did that come about?

We started the class about 18 months ago because we really wanted to give children who may not be able to participate in a mainstream class an opportunity to try it and just enjoy it with no pressure.  It has been one of my most rewarding experiences; you can see the children growing in confidence, learning the equipment and making progress.  It is open to any age, but mainly the children who come are aged from 5 to 12, and it's every Saturday from 2:30pm to 4:00pm.  I'd really encourage parents to pop along.

What would you say have been the challenges along the way?

Equipment!  Having somewhere to put it and the cost - we cover costs mainly from the club fees but we occasionally run fundraisers so we can ensure that our equipment is properly maintained and that our 20 coaches are professionally trained and continuing with their career development.

Of course once teenagers get to 15/16 we face another challenge, not only with the growing independence, but the need for them to spend more time studying for GSCEs and further education; it's a challenge for them to find the time because once you get to that stage training is 2-3 times a week plus the off island competitions to progress in the rankings.

How about the highlights?
So many it's difficult to narrow it down….

We did really well at the Island Games with all of the Gymnasts from Regent Gym winning a medal - that was an outstanding achievement.   Regent Gymnastics was the first gymnastics club to be awarded the Jersey Clubmark, which is an award scheme recognising high standards in sports clubs - we were very proud of that and our coaches were recently recognised in the UK.

Coming up we have one young lady, whose name I will keep quiet for now, who is close to qualifying for the Commonwealth Games - we all very excited so watch this space!

Regent Gym Club runs six days a week at Fort Regent from ages 5 upwards.  To find out more about the club, including how to register your child, visit the webpage http://www.regentgymnastics.co.uk/Home.php

Little Monkey's, Regent's sister club, offers gymnastics from walking to age 6 - http://www.regentgymnastics.co.uk/LittleMonkeys.php

I have been working in the Fitness Industry over 10 years. Many people know me as a Group Exercise Instructor, having taught various styles of fitness, including Step, LBT, Zumba and Pilates. Four years ago I branched out into Personal Training. In addition to instructing Group Exercise and Pilates, I am a Certified Personal Trainer and Weight Management Specialist. 

Many people find the gym environment intimidating. I like to educate my clients to help them get fitter stronger and more confident with working in the gym training alone. 

I am very passionate about what I do and firmly believe that everyone has the power to reach their goals. My job is to help you reach them.

I love to work with women to educate them on how important it is to lift weights to lose weight and stay in shape. 

Knowledge is power, and with the right program tailor-made especially for you that dream of being the best version of you is easily achievable. I dare you to take the challenge!!

During the month of September I will be offering a special package, 6 sessions for £180 (my usual fee is £35 per session, so this is a great deal).

My qualifications include:

Level 3 YMCA Personal Trainer
Level 2 YMCA Gym Instructor
Level 2 YMCA ETM Instructor
Level 3 YMCA Nutrition
Active IQ Pilates 
Fitpro Fitness Pilates 
Zumba Basic Steps
YMCA Circuit Training
Basic Steps 
Kettle bell Level 1
Weight Management Specialist
Studio Cycling

For more information please email me at  lkfitness.je@gmail.com or give me a call on 07797 761892 to arrange a free consultation and book your session. 

www.facebook.com/lkfitness.je

Les Quennevais Sports Centre has recently received new vehicle parking signage. Customers are required to continue to display time of arrival. The maximum stay period has changed to:

3 hours within 24 hours Monday to Friday and, 
8 hours within 24 hours Saturday and Sunday

This is not to penalise the enjoyment of our customers but to enable the Centre to free up spaces taken by those persons using the carpark and heading to work or on holiday.

Les Quennevais School has kindly offered use of the school car park for parkrun overflow parking on Saturday mornings.

Henrietta teaches with warmth and sensitivity and believes that yoga posture practice should be about what you can feel in your body and not about what you can do. Her classes are friendly and fun. She is particularly helpful in caring for those with ailments and conditions.

Specialities
Dynamic yoga, Hatha and Vinyasa yoga. Practical Therapy

Dynamic yoga uses soft rhythmic movements synchronised with the breath to fully harness the mobility of the body to awaken and energise it and teaches you to release tension to "soften" completely in any yoga posture while still maintaining the necessary muscular effort to maintain flow, good posture and good alignment. Muscles are toned, joints are mobilized, heat is generated and the cardiovascular system is challenged.

This method of yoga practice can be applied to any of the more challenging yoga poses. Beginners and experienced students can practice dynamic yoga side by side. The core techniques of dynamic yoga can be applied to all popular styles of yoga.

Qualifications
Dynamic Yoga Certification, BWY Certification, Dynamic Yoga Certification, TFH Kinesiology and Anatomy, Physiology and Pathology. Massage therapist, traditional Thai Yoga massage and Cranio Sacral Therapy Level 1, Pre and Post Natal yoga.

From 27th July, Lucy will be starting a Strength & Sculpt class on Wednesdays and Fridays at 9.30am in the Dance Studio at Les Quennevais Sports Centre.

This class will give you a full body workout. Beginning with an aerobic warm up, followed by full body toning exercises, and finishing with a cool down and stretch.

Lucy Kerr will also be offering Personal Training sessions in the Gym at Les Quennevais Sports Centre from the 1st September. If you feel you need direction and tuition on how to reach your goals, give Lucy a call on
07797 761892 to arrange a free consultation and book your session. 

Email: lkfitness.je@gmail.com
Visit: www.facebook.com/lkfitness.je

CLICK HERE FOR TIMETABLES

Julie has a passionate love of dance.  Having performed internationally both on land in Monte Carlo, Paris, Hong Kong, Miami, and London, and on the high seas for Royal Caribbean Cruise Lines, Julie also performed with her own dance group at Jersey's famous cabaret spot Caesars Palace. As a choreographer Julie choreographed for the Benny Hill Shows for Thames TV as well as for various theatre and cabaret shows. She has created many sparkling routines for her own dance group, the Battle of Flowers, dance school productions, and competition work for young dancers.

Specialities
Dance-based workouts, Jazz dance, Children's Wakeup Workouts, Zumba, and Strictly FitSteps.

Qualifications
Associate Teacher of Ballet, National Dance and Modern Dance .I.S.T.D. RSA Exercise to Music Qualification (YMCA), BAWLA Leaders Certificate, Reebok Step Instructor, Zin member and Qualified Zumba Instructor, Accredited FitSteps Instructor.

Teaching Experience
36 years teaching experience, Jazz Dance Teacher at Pineapple Studios in London, Fitness Teacher various centres in UK and Jersey, Dance teacher at Carousel School of Dancing.

Try one of Julie's classes at Fort Regent or Les Quennevais and be inspired by her "sparkle" and "'energy!"

CLICK HERE FOR TIMETABLES

The Jersey Triathlon is the most southerly triathlon of the British Isles and is one of the most exciting, challenging and picturesque courses in Britain. 

This year's event took place on Sunday 10^th July with Laura Jacques, Hannah Jacques and Michael Donoghue competing as "Team Fort Regent." Barclay Harvey and Sam Horsfall also took part.

Michael participated in the triathlon last year. He had every intention of completing the full triathlon on his own in 2016 but couldn't face the prospect of having to swim again! Still wanting to participate in the event (it's such a great atmosphere), Michael put a team together to complete the relay and subsequently managed to draft in Laura and Hannah Jacques.

Being that Laura is an experienced swimmer she was nominated for the swim leg.  Hannah's preference was to cycle which left Michael to complete the running discipline.

The team completed the triathlon in 2 hours 43 mins.  All accomplished times for their respective disciplines which they were hoping to achieve. Laura completed the 1 mile swim in 29m 51s, Hannah the 40km cycle in 1h 25m and Michael completed the 10km run in 45m 36s.

Active spoke to Laura Jacques about her discipline:

Was it tougher than you thought it would be?

"For me the first 5 minutes of the swim was the toughest as it was very choppy with lots of people to contend with.  After that everyone spread out a bit and I found my pace.  I was even able to overtake a couple of people!"

What were the highlights for each of you and what were the down points?  

"When I finished the swim I was really spurred on by the cheering crowd, encouraging all of us to 'run' up the steps to get to the bikes!"

How long did it take you to recover?

"After passing our team tracker to Hannah for the cycle discipline I had a nice warm coffee and I was all recovered and ready to cheer on the other participants, the atmosphere was electric with a great sense of team spirit! I used to be involved in swimming when I was younger and have always loved the water so when the chance to swim as part of the team came up I was happy to volunteer."

Did you achieve your personal objectives?

I really just wanted to survive the swim and hopefully not be the last one out of the water, both of which I succeeded! It was a nice touch that I made it in under 30 mins too."

Will you be entering again next year? 

"Now that I've got the bug I'd love to. We'll see if we can get the team together again."

The States of Jersey Sports Development team are running a wide range of courses to suit all tastes this summer holiday. 

There is a wide range available including full day, half day and shorter sports courses and activities. The majority of courses and activities can be booked on to by the day or session to give maximum flexibility.

Examples include:

Full day:

• Les Quennevais Adventure sport camp (involving watersports and adventure games in the St Ouen/ St Brelade area)
• Springfield Super Sport Camp (involving a range of sport specific coaching sessions - from tag rugby to rounders!)

Please note: there is a St Helier pick up and drop off option available for the Les Quennevais camp.

Half day:

• Langford Olympic and Summer Sport Morning (a half day camp inspired by Rio 2016!)
• Jersey Cricket Board Cricket Summer school and Inter cricket festival
• Olympic Table tennis morning
• Langford Fun Activity morning (involving trampolining, wall climbing, swimming, team games and many more)
• Scuba diving taster sessions

Shorter courses:

We also run a range of courses in conjunction with local clubs and associations in:

• Racketball
• Trampolining
• Wall climbing
• Cycle proficiency
• Badminton
• Dance
• Gymnastics

For more information and how to book, visit:

http://www.gov.je/Leisure/Sport/activities/Pages/SummerHolidaySportsCourses.aspx

Wednesday at Springfield
10.40am - 11.40am Exercise Referral Pilates is changing to:

10:30 - 11:15
NEW Everyday Pilates
Blue Room
Fiona de Miguel
£7.35
FREE to Active

For the 4th and 6th July, the rate for Non Ex Ref and Non-Active customers attending classes will be £4.50.

From 11th July onwards non-Active customers will have to pay the Active class rate of £7.35.

This class is suitable for participants who have completed the Exercise Referral programme, or for those returning to exercise. The class is performed at a slower pace focusing on balance, coordination, strength and posture, preparing one's body to move gracefully and efficiently in everyday life.

Monday at Les Quennevais
11.45am - 12.45pm Exercise Referral Pilates is changing to:  

11:45 - 12:30
NEW Everyday Pilates
Dance Studio
Fiona de Miguel
£7.35
FREE to Active

For the 4th and 6th July, the rate for Non Ex Ref and Non-Active customers attending classes will be £4.50.

From 11th July onwards non-Active customers will have to pay the Active class rate of £7.35.

This class is suitable for participants who have completed the Exercise Referral programme, or for those returning to exercise. The class is performed at a slower pace focusing on balance, coordination, strength and posture, preparing one's body to move gracefully and efficiently in everyday life.

Claudia Morena introduces Zumba Toning on Thursday evenings from Thursday 7th July.  The class will take place in the Active Studio from 7 - 8pm.

Instructor Elisabetta Quaranta will teach Zumba on Tuesday evenings 6 - 6.45pm in the Active studio

Gary Holmes will instruct BODYATTACK on Wednesdays from 6-7pm

And on Thursday Gary will instruct BODYCOMBAT from 5.45-6.45pm

Instructor Itzel Burbidge will present BODYATTACK on Saturday mornings from 9- 10am

WIN - A pair of Maxissfit Yoga leggings (£52) and a 6 month Active membership (£256) worth a combined price of £308! - CLICK HERE 

Maxissfit - Yoga pants / Gym wear

Maxissfit is a boutique women's sportswear label that caters for the unique and active individual.

Inspired by nature and colour, Maxissfit is for vitality, creativity and positive living.
Maxissfit women's sportswear will ensure you standout in your fitness class, gym and on the street with style.

Maxissfit extend beyound Yoga, Dance and Fitness to your wardrobe, a perfect addition to any fashionista, look great in and out, so comfortable you won't want to take them off!
Made from superior Brazilian soft microfibre spandex blend that stretches to fit your unique body shape, hugs the body firmly and with its compression qualities will not show any cellulitis.

The winner can choose a pair of their choice from the Maxissfit collection retailing at £52.00 per pair.

https://maxissfit.myshopify.com/

https://maxissfit.myshopify.com/collections/maxissfit-yoga-gym-wear

VIEW PDF HERE

Saturday 4 June: The main pool (only) will be closed for the Water polo Interinsular between Guernsey and Jersey from 2.30pm until closing. The small pool and the Sauna and Steam will remain open. GO JERSEY!

Saturday 11 June 2016:  The Main Pool will be closed between 1pm and 4pm for the Jersey Kid's Triathlon. The cycle track and playing fields will also be in use. Please support the many youngsters trying out Triathlon for the first time.  To register check out https://jerseykidstriathlon.com/ 

August 2016: Christina Blampied will be delivering a Pool Lifeguard course at Les Quennevais Sports Centre at the end of August. For further information and to apply please contact Les Quennevais Reception on 449880

Club and Association News
Saturday 11 June: Jersey Hockey are holding a 24 hour Hockey event to raise funds to build a new clubhouse. The astro lights will be on during the hours of darkness.

On Thursdays during May and June BODYBALANCE Express will replace Yogalates. Classes will take place from 18:00 - 18:45 in the Cardio Cove with instructors Kate Denny Mallen and Laura Jacques rotating instruction on a weekly basis.

If you haven't tried BODYBALANCE before this express class will offer an opportunity to experience a shorter version of the full hour long class.

Your instructor will guide you through a carefully structured series of stretches, moves and poses to create a holistic workout that brings the body into a state of harmony and balance. BODYBALANCE will improve joint flexibility and range of motion. It will also increase your core strength, reduce your stress levels, and provide a lasting sense of well-being and calm.

Jane Hamilton's Foam Roller Pilates has moved to Friday evenings until 27 May (18.30-19.30 hrs).

Foam Roller Pilates is a progression from mat based Pilates work. It is an intermediate level class due to the level of balance and deep coreawareness required.

The class has 3 sections:

1. Warm up: Basic Pilates principles, breathing, pelvic, shoulder, rib and neck alignment.
2. Circuit of 6 exercises, of approximately 3 rounds.
3. Muscle rolling/stretching.

Advance booking is essential to secure a place and ensure the supply of rollers.

Customer profile

Name: Susan Lea
Class attended each week:  Alignment & Core Pilates with Instructor Jane Hamilton

Originally from the Nottingham area, Susan moved to Jersey some 25 years ago. Over the past 10 years she has been a regular user of the facilities at Les Quennevais Sports Centre and in particular enjoys Jane Hamilton's Alignment & Core Pilates classes on Tuesday mornings.  Having tried various classes over the years, including Tai Chi, Susan confesses that her favorite activities are Pilates and gardening! 

This very elegant lady has an extremely interesting background, having been a Haut Couture model at Fortnum and Mason, Piccadilly, London, during the post WW11 era.  Speaking about those times when the world seemed to turn at a slower pace than they do today, Susan recalled a special memory of having been invited to dine with a Maharaja (a Sanskrit title for a "great ruler", "great king" or "high king") at Maxim's in Paris.  Founded in 1893 by a former waiter, Maxim's became one of the most popular and fashionable restaurants in Paris under its second owner, Eugene Cornuché, who gave the dining room its Art Nouveau decor and made sure that it was always filled with beautiful women.

When recently visiting the V&A museum in London to view a fashion collection from the House of Worth and Paquin, Susan realized that a dress she had modelled was on display.  Engaging with other people visiting the museum Susan recalled and shared her memories of modelling the "Wilt Thou Be Mine" gown.

 Extract from the V&A online description of the exhibition:

Over the last few years I have been working through a remarkable collection of over 9,700 fashion designs from the House of Paquin. Covering the period from Winter 1897 to Winter 1953-54, these designs (many bound in impressively hefty volumes) were acquired in 1957 following the 1956 disestablishment of the Paris House of Worth, who in 1953 had merged with Paquin.  For the purposes of this introduction and overview, I have chosen to focus on tailored daywear following the theme of the first and last designs to be accessioned.

In May 2016 Susan will celebrate her 87^th birthday.  Everyone at Les Quennevais, including fellow class goers and members of the Sports Team are inspired by Susan's continued commitment and attendance at class. Congratulations Susan, you are an inspiration.

Everybody knows that it is important to maintain a healthy balanced lifestyle but achieving that or getting started can sometimes be difficult. I firmly believe that creating a routine that fits in with your lifestyle is key to achieving your goal(s) I aim to eliminate 'diets' and encourage and motivate my clients to create a balanced routine that should hopefully not feel forced or hard to maintain, with plenty of support and advice along the way to make sure that it does not become short lived.

I also have a passion for experimenting with healthy and wholesome ingredients to recreate what are usually classed as 'unhealthy' foods, so that it is still possible to enjoy the things you love without feeling guilty afterwards. I love to share my successful recipes with clients, friends and family alike to encourage nutritionally dense eating habits throughout.

During programmes I use a range of different cardio based training methods along with strength and resistance exercises, with the aim to make sessions diverse and as enjoyable as they possibly can be.

So what are you waiting for let's get started on creating a happy and healthy you!

Contact Details

Tel: 07797 844385

Email: beanfitwithjodie@outlook.com

Receptionist Denny Buckley recently was recently diagnosed with fibromyalgia.  Following advice from a Food coach she decided to transform her appearance and raise money for a local charity.

She has been through a difficult period over the Donating my hair for Little Princess Trust because I can think of no better charity :-)

-----------------

In August 2015, I visited the doctor as I was so fed up with feeling unwell.  I had suffered with aches and pains and extreme tiredness for many years, but the summer of 2015 was the worst I'd ever known.  After another trip to the doctor and extensive blood tests that all came back clear, I thought my diet was the only thing left that might help alleviate my symptoms.  As I'd had an unhealthy relationship with food for most of my adult life and was around 5 stone overweight, I knew this was not something I could do by myself and I thank my lucky stars that I discovered the wonderful Lorraine Pannetier who is a food coach.  She explained that I would have weekly 1-2-1 meetings with her to discuss my food diary where she would give me hints, tips and recipes that would guide me to a more healthy and natural diet.  Four weeks into our meetings I had an appointment with a rheumatologist (I was referred after my blood tests had shown nothing wrong) and I was diagnosed with fibromyalgia!  Lorraine did lots of research on this condition and advised me accordingly.  Although fibromyalgia is an incurable illness, the healthy diet that I am now on, has helped with some of my symptoms and I'm now looking forward to the future and what it might bring.  I started seeing Lorraine at the end of August and in the 25 weeks since then I have lost a total of 3 stone in weight (19kg) which works out at a nice steady one and a half pounds per week. 

So with transforming myself from the inside, I thought it was time I gave myself a treat on the outside.  I have had long hair for as long as I can remember.  The last time I had it cut short was when I was 15 (and that was a complete disaster!!)  I had seen a couple of friends on Facebook saying that they were donating their hair to the Little Princess Trust and raising money for the charity through this process.  This is a charity that makes wigs for children who have lost their own hair due to cancer treatments.  It seemed like a wonderful cause but I didn't know if my hair would be suitable because it does contain some grey and having dyed it some time ago, it contains a mixture of colours!  I contacted the charity and said that I was thinking of dyeing my hair back to my natural colour and they said they would be happy to accept my dyed hair.  So my next step was to contact my hairdresser, Kaylee Le Cornu, who works for Eclipse Hair Design at Maufant.  The owner of the business, Cindy Le Feuvre, very kindly offered to waive the cost of dyeing and cutting my hair due to it being for charity.  I have passed the first stage which was the colour and now the cut is planned for Friday 26^th February and Cindy has arranged for the JEP to be there to record the event.  I can't wait to see my 'new look' - can you?

If anyone would like to donate to the Little Princess Trust, this is the link to my JustGiving page - https://www.justgiving.com/Denny-Buckley/

Thank you

New Dawn Catering team is headed up by Kenny Joa and consists of Emanuel, Patricia, Jo, Chris (chef), and Paulo.

Kenny has worked for the catering operation at the café since 1998. When the opportunity arose to take over the operation in 2004, Kenny rose to the challenge. Chef Chris Jones, joined forces with Kenny and has been with New Dawn since that time.

The café is open every day from 9am, closing at 7pm weekdays and 4pm at weekends. Springfield Stadium opened in 1997, in time for the Island Games. In the early days the centre operation was quite different to today.  The gym was developed in 2006 and extended in 2007 to accommodate the rising demand for health and fitness facilities.  The centre has a busy fitness class schedule, and on site nursery and regular club bookings in the Blue Room and Sports Hall.

The café operation is quite different than it was in those early days when it remained open on match days.  Now the centre and café is continually busy and since the introduction of the new 3G pitch the amount of football played has increased substantially. Of course the Muratti remains the biggest crowd draw of the year.

Children's parties have become a regular feature.  5-a-side football is popular with boys and girls love princess parties. In summertime the outside play area is ideal to burn off some energy. Parents can book sessions in the Sports Hall direct with the centre and arrange the food element in the café.

There are also Karaoke sessions every Saturday night in The Flag and Whistle Bar Lounge, from 7.30pm.

I am a qualified nurse, and registered midwife with 30 years' experience and an advanced diploma in midwifery. I have worked in the hospital and community, and have 4 years' experience working in SCBU in Manchester.  Since April 2015 I have worked in breast care with Consultant Matthew Stephenson, the new oncoplastic surgeon. 

I trained to be an Aquanatal instructor in Leeds with Aquafusion, and here in Jersey with June Poole.  I am married and have three grown up children. My interests are cycling, walking, running and horse riding
 

The benefits of Aquanatal exercise for expectant mums includes:

• Maintenance of fitness.
• Improved appetite and digestion.
• Improved sleep patterns.
• Reduced physical discomforts of pregnancy.
• Water resistance exercises strengthen muscle tone including the abdominal muscles.
• Increased stamina.
• Release of endorphins/feel-good hormones.
• Improved posture and reduced strain on the back.
• Contributes to a sense of well-being and improved self-esteem.
• Leads to greater emotional and physical resilience.
• Social benefit of meeting other mum's to be and forge life-long friendships.
• AND IT'S FUN!

Classes are held on Tuesday evenings from 19.00 - 20.00 hrs at Les Quennevais Sports Centre. 

Do bring a bottle of water and your pregnancy records. 

Please arrive at 18.50 hrs to allow time to check you are fit and well.

For more information please email kathhirani2011@hotmail.co.uk

Fiona was the first instructor to teach Fitness Pilates in the Island and is continually developing this form of exercise. She teaches through all 3 Active Centres, and also runs classes in conjunction with Exercise Referral.

Fiona strives to make her classes all inclusive, progressive, informative and fun.  Class attendees achieve ultimate success by pursuing a path of patience and persistence.

Qualifications    

YMCA Professional Studio Instructor, YMCA FIT in Exercise to Music (Aerobics) and Circuit Training, Fitness Pilates Trainer, and Member of UK Register of Exercise Professionals.

Fort Regent

MONDAY 18:00 - 19:00 Fitness Pilates Cardio Cove £7.35

TUESDAY 13:10 - 14:00 Power Fitness Pilates Active Studio £7.35

THURSDAY 12:00 Exercise Referral Class - Fitness Pilates - Active Studio

THURSDAY 13:10 - 14:00 Fitness Pilates Active Studio £7.35

Les Quennevais

MONDAY 09:30 - 10:15 Power Fitness Pilates Studio £7.35

MONDAY 10:30 - 11:30 Fitness Pilates Studio £7.35

MONDAY 11:45 Exercise Referral Class - Fitness Pilates - Studio

WEDNESDAY 19:00 - 19:45 Fitness Pilates Active Studio £7.35

Springfield

TUESDAY 11:30 - 12:30 Beginners Pilates Blue Room £7.35

WEDNESDAY 09:30 - 10:30 Fitness Pilates Blue Room £7.35

WEDNESDAY 10:40 Exercise Referral Class - Fitness Pilates - Blue Room

Class explanations:

Fitness Pilates at Fort Regent

A safe, sensible exercise system that will help you look and feel your very best. The class develops body awareness, improving and changing the bodies postural and alignment habits, and increases flexibility and ease of movement.  A combination of the original Pilates exercises will be mixed with updated techniques and practises. Various equipment may be used such as resistance bands, hand weights, mini balls, weighted balls and stability balls.

Power Fitness Pilates at Fort Regent and Les Quennevais

A conditioning class using the principles of Fitness Pilates. We begin with a dance-style aerobic warm up then move on to a strength and conditioning section using a variety of equipment such as resistance bands, toning balls and weights, finishing with a stretch cooldown.

Beginners Pilates at Springfield

A safe, sensible exercise system that will help you look and feel your very best. The class develops body awareness, improving and changing the bodies postural and alignment habits, and increases flexibility and ease of movement.  Various equipment may be used such as resistance bands, hand weights, mini balls, weighted balls and stability balls.

If you are pregnant and want to start exercising the advice of your care provider/doctor or midwife should be your first consideration before participating in regular exercise classes. 

If you are returning to exercise after giving birth the general guideline is that you should delay your programme until six weeks after delivery (10 weeks if you have had a C-section following the all clear from your GP), and then start on a low-intensity programme. 

Guidelines and precautions: 

• Exercise is really important for a healthy mother and baby
• If you have already been exercising, continue to do whatever you have been doing, reducing intensity when you, and your doctor, think you should
• Drink plenty of water
• Wear comfortable, cool clothing
• Avoid exercises which require you to lie on your back 
• STOP exercising and immediately consult your doctor if you experience dizziness, vaginal bleeding, continued shortness of breath, sudden water discharge, signs of labour, headaches, decreased foetal movement, chest pain, calf pain or swelling

Research has found that an appropriate regular exercise regime will not only help expectant mums throughout pregnancy but also with birth and with postnatal recovery.  Exercising mums to be are likely to:

• Feel less tired
• Have a healthier weight gain
• Reduce bloating and swelling
• Reduce back pain
• Decreased labour time
• Recover more quickly and regain their shape back after birth

Be careful not to push your stretches to the extreme. Hold the stretch to a comfortable level and allow the muscle to release slowly and gently. This is due to the hormone relaxin.

BODYBALANCE, Pilates and Yoga are in general the types of classes attended by expectant mums. 

The gym environment is also excellent where a range of areas are available for gentle exercise.

You know that expression - put your money where your mouth is? Well at Fort Regent we are doing just that. 

When I tell people I work at Fort Regent they think I must be a gym bunny but in truth I really dislike exercise.  The personal trainers in the gym are so friendly and I feel guilty refusing the offers of help, but kids, work and life just gets in the way.  They don't need to but it's a good excuse and I'm sticking to it.

My colleague Tom on the other hand, child free and having extra leisure time, loves and is really into his fitness and has an amazingly healthy diet (I know we all hate him already!).

So when he suggested that I join the annual Fort Regent Weight and Fat Loss Challenge you can imagine what I said and you'd be right, I said 'No'.  In actual fact I think I fell of my chair laughing and then I said 'No'.

But then I had a rethink.  I remembered not too far back posting an article about how to keep resolutions and one of the major contributors to success is to let other people know what you are up to.  It was time to put your money where your mouth is. 

So I signed up.

In all 23 staff members took up the challenge and on 11^th January we began with an official weigh in with Exercise Referral.  The girls, very coyly, going in separately, the guys, bravely, going into together.  I believe there was some friendly banter and outraged men on discovery of their weights! 

I've always wondered (and been slightly jealous) about how people stay motivated, what's their secret!  Most people can stick it for a week but how do you keep it going? 

In an effort to discover my own secret and remembering that another road to success is to 'Write down your goals' I let Tom talk me into a one on one competition which I would blog.  It's also a bit of an experiment to see what happens.  So here it is; I will be discussing the apps we are using, diet, fitness and how we getting along. 
 

Tech seems to promise to make us all better at everything so Tom and I are using the following apps and websites:

Apps: Myfitnesspal and FitBit - both apps are free.

Web: Plan to eat (annual charge of around £10) and Calorie Count - free

Both Tom and I received FitBits for Christmas, which depending on your model, tracks sleep, steps, calories, movement, heart rate, exercise and tells the time.  It links into myfitnesspal. 

Myfitnesspal is a type of health journal where you log what you've eaten and it works out how many calories you have left - if you have it on your phone it can also log steps but I haven't found this to be very accurate.  It also has forums and advice.                      

The info from myfitnesspal magically appears in your FitBit dashboard and works out how your doing - including how many calories you have left and because your FitBit watch is more accurate you usually get a couple of bonus calories! Yippee.
 

Plan to Eat: An online meal planner making it easier to plan and stay on track.

Calorie Count: Works out how many calories in a meal (accuracy not confirmed!)

Diet method: Emma: Trying to stick to 1200 calories - no cheat days.  Tom: Balancing calories in to calories out and sticking to a percentage of food groups, ie, protein, fats and carbohydrates plus one cheat day.

Exercise method: Emma - working out at home.  Tom: playing sport, walking home from work, weight training, 3-4 times a week, including some sessions with Harry Zambon from Zambon Fitness. 
 

Results after the first two weeks: 

Fortunately we are both down but here's what we did and didn't do!

Emma:

Good: managed to log almost all my food in myfitnesspal, stayed on track with the 1200 calories, only went over on two days.

Could do better: Midweek week two I was having an emotional moment and comfort ate!  I also only exercised twice the entire two weeks.

#TeamEmma - The Low Down

Counting calories is very dull and time consuming.  Myfitnesspal is mainly American foods and even though there are items I have most days (ie, mint tea) it doesn't seem to save them as frequent foods - all the scrolling through lists of food is frustrating and when I'm busy I don't bother so it's easy to lose track of calories consumed; I need something simpler.  From this week I am converting over to 5:2 diet which promises me five calorie free counting days and 2 days of starvation!  I'm nervous as I don't want to put on what I've lost.

FitBit is really helping especially when you achieve a goal and you get a little vibration on your wrist to celebrate!

Exercise: I have no solutions!  We have a new Curve machine so I'm going to check it out - maybe the novelty will persuade me. 

Tom:

Good:  I have been training hard and managed to gain strength on my big lifts (deadlift/squat/bench press) as well as playing sport to get my cardio in.  This has allowed me to consume about 3,250 calories a day and still cut weight. 

Could do better:  Last weekend I overindulged on my cheat day sinking a few pints of lager, eating sushi, a 3 course dinner followed by a muffin and biscuits all in one evening.  I then woke up and treated myself to a full English breakfast! It was a special occasion so I can live with the consequences of a small weight gain in week 2 after a positive first week. 

#TeamTom - The Low Down

Myfitnesspal is a God send for me as I have a monster appetite.  As I prep my lunch the night before I can input all my meals a day early so I don't have to worry about not recording data accurately or missing anything out.  This also stops me from being tempted to visit the vending machine or grab some fast food from the café as I have already prepared my food for the day.  Breakfast is easy to record as it is the same most days; either overnight oats, Weetabix or salmon and poached eggs on toast with avocado.  You can save regular meals in myfitnesspal so you don't have to constantly search for individual ingredients.  This gives me more flexibility in the evenings to eat tasty home cooked meals without worrying too much about the nutritional value as I have already eaten well balanced and "clean" meals all day. 

I love my new FitBit, It has encouraged me to get more sleep and start to walk when I can.  The app you get for your phone allows you to compete with fellow FitBit wearers to get the most steps in a week.  I am trying to keep up with some Personal Trainers and PE teachers so I have started walking home most days, which has also saved me in petrol money!  Wooop!

I have really upped my training recently.  I already had a good base fitness, however my PT Harry has really pushed me hard to increase my strength and ensure I stay on track with my goals.  My technique has also improved on my big compound movements.  I hate running on a treadmill or plodding away on a cross trainer as I get bored very quickly.  Instead I get my cardio in through sports.  A game of 5 a side for an hour can burn a good 700 calories and be very enjoyable at the same time.

So there's the background - from now on we'll be posting snippets on how we're doing - you can follow our progress on this blog, Facebook, Twitter and Instagram! #TeamEmma and #TeamTom

Incorporate a new dimension into your training with the completely self-powered, manual WOODWAY Curve Treadmill.     

Green Technology to make you fitter
 

Fort Regent has expanded its range of gym equipment to include the latest in innovation and design with their new Curve running machine.

The machine, which promises you will burn up an extra 30% extra calories, is powered completely by the runner - no plugs - no electricity. 

The Active gym was so impressed with the results being gained by professional athletes across the world they invested in two Curve's to bring the benefits to Jersey. 

Colin Stanier, Marketing Manager for Active explained 

"There are many benefits to the Curve running machine aside from the additional calorie burn!  One of the outstanding features is that is almost impossible to run badly on the machine.  The physical curve of the machine forces the runner to place their foot in a more natural position making the glutes, hamstrings and calves fully extend in the same way you would if you were running outside.  This makes the machine excellent for those who are looking to improve their stride and technique and those who are new to running." 

The Curve certainly looks unusual. We asked Laura Jacques, the Active Gym Manager, how customers are reacting to the new equipment. 

"We've had excellent feedback" she stated "because the individual using the Curve is the motor its excellent for interval training and for those who are just starting out in running; going from a walk, to a jog to a run and back again is much simpler on the Curve, you don't have to worry about slowing down the belt like you do on a traditional running machine and so the process feels much more natural." 

The Woodway Curve is a treadmill unlike any other. The Curve "breaks all the rules" because there is no motor and no buttons. It is manually powered by you, the user.

Read this review by Treadmill Review Guru

http://www.treadmillreviews.com/articles/the-woodway-curve/

Active offers a wide range of fitness activities to suit you and your fitness level. Classes may vary from centre to centre. If you are in doubt about which class to try, seek guidance from our Active gym instructors. Participants should always inform teachers prior to the start of class about their medical history.  The intensity of classes ranges from gentle to advanced.  Use the following key to establish which is best for you.

New class timetables are available for collection from Active Centre receptions or can be downloaded via the website.

We've reviewed the programme and made a few changes to keep things fresh.  Look out for these classes:

NEW at Fort Regent
Meta Body Fit    
Meta Body Fit is a NEW class developed to boost your metabolic rate which helps the body to burn off more calories even while at rest! The 45 minute workout combines traditional body weight exercises, on and off a platform, with the latest HIIT training techniques to fire up your metabolic rate. Ideal for both men and women at all levels of fitness as class participant's work at their own pace. The more you put in to this workout the more your body will get out of it.

The class is moderate to advanced intensity and will replace STEPIT on Wednesday evening at 19.10 - 20.10 and Thursday morning 09.30-10.30.

The class will be presented by Lisa Troy, who is a popular and experienced instructor specialising in aerobics, body conditioning and developmental stretch classes.
 
 
NEW Sunday morning BODYPUMP     
One of the popular Les Mills classes, BODYPUMP is a non-impact class combining high repetition weight training with aerobic conditioning. It will tone and condition your body, can help you lose weight and ultimately change your body shape. Suitable for all levels. NOTE: A 15 minute session prior to each class is dedicated to technique for beginners.

The new Sunday morning class will take place in the Active Studio on Sunday mornings from 09.30-10.30 with dynamic instructor Natalia Warzecha.
 
 
New at Les Quennevais
Monday and Thursday evening Stretch and Shape with Katrina will start 10 minutes later at 18.10 - 18.55

Tuesday morning Pilates Fit & Fun will be replaced by Alignment & Core Pilates with Jane Hamilton at the new start time of 11.15 - 12.15.  The class follows the principles of Pilates concentrating on developing core strength.
 
NEW Tuesday evening Foam Roller Pilates class
This new class offers a combination of Pilates exercises using foam rollers to enhance the posture, core strength, balance and stability.

Tuesday evening with Jane Hamilton from 19.00-20.00
 
New Wednesday and Friday morning Spinning
 
Spinning is fantastically popular. This synchronised aerobic exercise on static bikes simulates true road riding. 
Spinning specialist Sue Jaffrelot will present the classes from 08.30-09.15.  Of moderate to advanced intensity, Spinning is suitable for all fitness levels as newcomers can progress at their own pace.
 
NEW Friday morning Dance class - 'Strictly' FitSteps 11.30-12.15 
A dance workout from the "Strictly" team. Your favourite ballroom dance rhythms including the Cha Cha, Jive, Quickstep, Paso, Waltz and others.

The fun way to dance yourself fit and bring out your inner "Strictly" self!  No partner needed.  Experienced dance and fitness instructor Julie Stanier will guide you expertly through the steps. 
Moderate to advanced class.
 
Springfield
There are no changes to the Springfield timetable at this time.

Congratulations to Frankie Larose who recently entered our October Active competition and won £150 of vouchers to spend at Freedom or Quicksilver Jersey

Make sure you enter future competitions to win a great prize! 



 

Sara Montalvao recently decided to push herself outside her comfort zone by doing a tandem skydive in Jersey in April as part of her bucket list. Sara found the experience so exhilarating that she decided to take things to the next level and in October she became the first female to qualify for freefall in Jersey under the Static Line Progression System.

We were curious to find out more so we asked her why she has decided to take up this sport, how she copes with fear and what she does to stay active.

It's well known that you are always pushing yourself outside your comfort zone but why skydiving?

My fascination with parachuting began at the age of 10 after attending an open day organised by the Paratroopers. After so many years of wishing to jump out of a plane I have finally decided to take the plunge and do it, no more excuses, especially as I did not even need to travel that far…only to St Peter (laughs). 

Tell us more about your training, what is Static-Line?

Static-Line Parachuting is an alternative method of getting qualified to the Accelerated Freefall courses available abroad and we can do it on our door step here in Jersey which is really helpful. One full day of ground-training is all that is required to carry out our first solo parachute jump from 3,500ft. The parachute opens automatically by a 'static-line' which is attached to the aircraft (so there is no freefall involved initially). As we progress through the parachute training system we can start freefall skydiving and gradually jump from higher altitudes.

That seems like quite a challenge to go from a tandem experience to jumping on your own, as a beginner how do you cope with fear?

Skydiving is an adventure sport that involves a degree of risk. I took up this sport in order to challenge my fears.

In a nutshell, I accept the fact that skydiving is dangerous and it will trigger fear of some description. I simply acknowledge and embrace the fear in order to help me to stay safe without letting it interfere with my enjoyment of this exhilarating sport. I know it won't always be as scary as with experience comes familiarity. For me one of the benefits is that when I learn to manage the level of fear that skydiving can induce, I will be able to carry it into other aspects of my life.

I also find that controlled, regular breathing and mental preparation by visualising what I am going to do helps to alleviate the tension and stress.

Believe it or not, despite the nerves, it's a very peaceful sensation and it is very relaxing once you get over the intense adrenaline rush of leaving the plane. To start with it is fairly loud because of the plane and wind noise but once the parachute is open, it's very quiet and peaceful while gliding gently through the air overlooking the Island.

So having a healthy mind is really important, what do you do to stay on top of things?

For me it is particularly important to stay fit and I am very lucky that Active offers such an abundance of classes to suit all my needs. For this particular sport it helps to have a strong core, strong back and a strong mind.

Can anyone do skydiving, or is it only for the real daredevils?

(laughs) I guess that depends… I have met people who think I am completely crazy and would never even consider it because the thought of skydiving is terrifying to them. But for those who may be on the fence, I encourage them to get in touch with Skydive Jersey or even go to the beach to see how things work. Most people might be surprised to find out that they are not as scared as they imagined they would be.

Freefall day, you were about to take off, how did you feel?

I felt really nervous but extremely excited at the same time, I knew I had to do it and get it right and this was my opportunity to prove to my instructor that I was ready to take things to the next level. After landing safely on the beach I was over the moon, it is almost impossible to find words to describe how I felt, but it was certainly a great sense of achievement!

Now the winter is coming are we right to assume that you cannot jump in all weather conditions, what keeps you motivated?

That is right, I will not be able to continue with the practical training however, skydiving is not just about jumping out of a plane, there is so much more to learn! This winter I will be concentrating on learning to pack parachutes, this is another challenge and it is really important that we receive the right training and take our time to learn.

Wow, that's all really incredible - just to finalise, what is your ultimate goal?

I am not sure I have an ultimate goal as there are so many different skydiving skills to try. As I do not like to rush things I am going to continue with this type of training until I become a qualified skydiver but I would say that my initial goal will be to be able to do a 'dive exit' out of the plane!

Jersey FA with the support of the JEP Launch #RespectLocalRefs campaign

Jersey FA Respect Local Refs Campaign #RespectLocalRefs

Jersey FA is delighted to announce the Respect Local Refs Campaign #RespectLocalRefs as part of the FA Respect campaign. The Aim of the campaign is to make people aware that when people abuse referees they are abusing local people in the community, who give up their free time for the love of local football. In Jersey we have a well-documented problem with the recruitment and retention of referees; we have now reached a critical point where we only have 20 registered active referees with a further 6 youth referees for more than 1,000 games that provides football for 2,000 players.

As part of our Respect Local Refs campaign we have interviewed the referees who volunteer  their time for the love the game. In our first interview we met with meteorologist, Mark Le Cornu.

Mark Le Cornu / Meteorologist / Barnsley

What are your earliest experiences of football?   

Watching the results on Grandstand and seeing Barnsley lose 7-4 at home to Bristol City (Sept 1958).  Playing for St Saviour's school.

Why did you choose to referee?

Working shifts I knew I wouldn't be able devote to the regular Tuesday evening / Thursday evening / Saturday afternoon required to be involved with coaching a team.  Mick Blampied worked with me at the airport and asked me to consider taking up the whistle and I never regretted it

What has been your best moment as a referee?

Too many, all the big games, e.g. the Muratti etc, obviously.  One incident, I refereed an FA Vase game in Southampton.  Eastleigh were defending, about 5 minutes into the 2nd half, leading 1-0.  The ball went over their defence but the opposition forward was offside.  The Assistant Referee flagged but the ball was going through to the goalkeeper, so I held off blowing the whistle to allow the 'keeper to pick it up rather than stop play.  However the blustery wind suddenly held the ball up so he stepped a yard outside the penalty area and put his foot through the ball, which sailed down the field and over the head of the other team's center half.  The Eastleigh forward latched on to it, ran on and slotted it in for 2-0.  What an advantage.    

What advice would you give to people thinking about becoming a referee?

Do it.  Having finished playing 25 years ago as a very middle-of-the-road footballer, I would never have imagined then all that has come my way in football because of refereeing.  For example, officiating in the Muratti might not be quite as good as playing in it, but as a footballer it's something I would never have achieved.   

For all your news and results Follow Us on Twitter at @JerseyFA and for more information on becoming a referee please see the Referee tab on our website.

Read more HERE

FORT REGENT

PLEASE NOTE:There maybe other class timetable amendments not listed here, so please
CLICK THIS LINK TO SEARCH THE CLASS TIMETABLES to check your class. 

• Thursday evening Zumba with Nat is at the new time of 7pm - 8pm in the Piazza Activity Area.

• "FitSteps" with Julie returns on Sunday mornings at 10:30am.

This energetic, upbeat dance class is inspired by Strictly Come Dancing.
The dance workout mixes the graceful steps of Ballroom and the up-tempo steps of Latin dances to create fun-filled classes to get you fit. No need for a partner!
So, go on, get into the Strictly fever! 

Nat will be taking a break from 5th - 20th September. While she is away classes will be covered as follows:

• Tuesday evening Zumba on 8th and 15th September with Colin
• Thursday evening Zumba on 10th and 17th September with Claudia
• Friday evening Bokwa on 11th and 18th September - cancelled.  Class will resume Friday 25th September.

BODYATTACK will be replaced by BODYCOMBAT on the following dates:

• Saturday 5th September
• Monday 7th September
• Wednesday 9th September and 16th September

 LES QUENNEVAIS

• Monday and Thursday afternoons at 4.45pm - 5.30pm, Teen Spinning for 12 - 15 year olds returns with Sue.
   
• Monday 9.30am - 10.15am Power Pilates is in the Studio with instructor Fiona.
   
• Tuesday 10.15am - 11am Zumba with instructor Colin
   
• Wednesday 6pm - 6.45pm Spinning is with instructor Emmi
   
• Wednesday 7.30pm - 8.30pm Vinyasa Flow Yoga with Paul Clements resumes on 30th September
   
• Thursday 8.30am - 9.15am NEW Spinning class with Vicky
   
• Thursday 10.30am Muscle Pump class is for 1 hour, not 45 minutes as displayed on the printed class timetable available at centre reception.
   
• Saturday 9.30am - 10.15am Shape and Tone with instructor Katrina
   
• Saturday at 10.15am - 11am Yogalates to be replaced by Zumba with Katrina
   
• Sunday morning Zumba has been moved to Saturday morning.

Regent Racquets Club is a new squash and racketball club opening in September at Fort Regent for all levels from complete beginners through to improvers, intermediate and elite players for both juniors and adults. 

Resident coach Mike Hopkins came in to tell us more about this new club and why you should be involved.

The new club is opening in September, tell us about it?
The idea for Regent Racquets Club came about after players I was coaching suggested it. They wanted a friendly and welcoming club open to all level of players where they could get together for regular leagues, tournaments, coaching and socials and have fun based at Fort Regent. We decided the best way to encompass all of this that the best way was to set up a club using Fort Regent squash courts. 

So what kind of experience do you need?
Absolutely none.  Even if you have never picked up a racket before we encourage you to come and have a try at one of our coaching sessions. We put players together in groups of the right ability so you will never feel out of your depth, and we buddy people up so that you get to know your fellow players and build up a relationship with them really quickly.  

What about if you are already an experience player, do you have players at all levels?Yes, we certainly do - there really is a level for everyone here. 

And what about starting ages?
We take children from the age of 3, if the child wants to play.  It's never too early. Junior group coaching age is from 3 to 16 years.

So it's an activity for the entire family?
Yes! And that is why we have a family membership option available.

So Mike what is Racketball?
Well, it's very similar to squash in some ways as it's played on a squash court but it has some important differences which can make it a more accessible game than the more fast paced squash.  The racket is shorter, but the head is larger, and it's played with a larger bouncier ball, which means the game is much slower. 

Does that make it easier to play?
It's still a challenge but, yes, essentially as the game is not quite as quick, it is easier to play - it's easier to get rallies going, which a lot of people find really enjoyable.  People who may be retiring from squash, or those who may have physical injuries or reduced mobility, ie knee injuries, find this an easier and gentler way to continue to play squash, although many people who play have never played squash before.

What are the benefits of playing squash and racketball?
It is a great way to get fit, burn calories and alleviate stress. Squash burns on average 500 calories in 30 minutes. You are also improving hand eye co-ordination, agility and balance. With the stop sprint movements you are having an intense cardio vascular work out using both upper and lower muscles, which boosts stamina and endurance. And it is a great stress buster and lots of fun too.    

Is it a big commitment?  Do I have to come every week?
No, not at all. We understand people have busy lives and we have created our club to make it possible for people to play at the level and commitment that's right for them.  We will have regular Team Leagues, Summer Leagues, various tournaments, mens only, ladies only, age groups, juniors, doubles, club night - you name it we will have it!

What can people expect if they join the club?
First and foremost a group of really friendly and welcoming players.  The club is new but already has a fantastic group of players who are really keen to welcome new members of all ages and abilities. It will be fun with socials too.

Do you need to be a member or can you just turn up and play?
If you just want to see if you like it then you can come along and give it a go at one of our group coaching sessions or at a club night. The annual Regent Racquets Club membership is £60 a year for non-Active members and £50 for Active members with also the option of a family, student and junior membership. There are then membership discounts on coaching, tournaments and league entries.

I'm interested what do I do now?
You can call on 07700 714333 for an informal chat or email the membership secretary on info@regentracquetsclub.com  We have a website for further information at www.regentracquetsclub.com. You can also find us on Facebook and Twitter https://twitter.com/regentracquets  

Membership forms are available from the website and Fort Regent

Klikaklu is an iPhone/iPad scavenger hunt game - it's free to download and play and at Fort Regent we are busy making a range of hunts to get you outdoors and round the fort, exploring areas you might not even know existed.  Our first game is aimed at children and is even accessible if your child cannot yet read as all the clues have pictures reminders to help your child recall what they are looking for.  The hunt has been devised to encourage children to think about size, colour, shape and texture and children can capture what they see on your iPhone or iPad which you can then share on Facebook, Twitter, Instagram or even print them out when you have finished the hunt.

Klikaklu is available free from the Apple app store, unfortunately there is no Android version of the app just yet so we are investigating android alternatives and hope to bring the same hunt to those users shortly.

To play Klikaklu, look for the poster on the wall of the café in the Piazza, or ask at reception for a leaflet. Alternatively you can find the link and all the hunts on our Pinterest page here so you can download the game before you arrive.

Public swimming during the NatWest Island Games

Both pools and the health suite will be closed from 5pm on Saturday 27 June to Thursday 2 July for competitions. These facilities will reopen to the public on Friday 3 July.

During this period Active members will be able to use the lane pool at the AquaSplash during lane swimming times. These are indicated in blue on the timetable. Please be aware that junior lane swimming differs.

Visit the AquaSplash website for Active member's timetable information (click here)

Are you ready? A brand new concept to the Island, the FitRock Health Expo is an exciting new health and fitness event, inspiring and motivating fitness enthusiasts and health conscious people.

Set in the Dome of Queens Hall at Fort Regent Leisure Centre, FitRock will provide a direct platform for health and fitness companies to connect with the Jersey Public. Welcoming over 24 exhibitors from all genres of the health industry, FitRock really provides something for everyone, covering the full spectrum of products, services and athletes.

Offering something for anyone looking to improve their lifestyle, the show provides a premier visitor experience with demonstrations, taster sessions, talks from industry experts, an extensive exhibition, interactive feature areas and live competitions.

FitRock has sponsored a number of local athletes including Liam McGeary (MMA World Champion), Tania Rodrigues (Miss Channel Islands 2014), Gemma Dawkins (Commonwealth and Island Games Runner) and Lucy O'Sullivan (International GB and Island Games Archer).  Some of the athletes will be at the event to speak to the public about their journeys and inspire budding athletes.

Gemma Dawkins will also be giving talks on the main stage at the event on nutrition and healthy living.  The main stage has a jam packed schedule with live fitness and dance demonstrations, educational talks, charity fund raising stunts and much more!  

The main stage will also host the FitRock Factor Competition.  This is a fitness model search designed to find the best local talent. The show is the first of its kind on the island, with an array of industry experts and audience reactions to judge the show live including Miss Channel Islands 2014, Tania Rodrigues, at the event and announce the female and male winner at the end of each day.  The girl's competition takes place at 1:30pm on Saturday and the guy's follow them at the same time on Sunday.

The show is judged 50% on physique and 50% on whether the competitor has the 'FitRock Factor, so personality, presentation and stage presence are all key to success.  The winners will be crowned and rewarded with a bundle of prizes as well as a contract with FitRock to be the exclusive models for the 2016 advertising campaign.

The event will be collecting for the Nepal Earthquake appeal with a special Live Spinning Demo by the Active Spin Team to open the event on Saturday at 11am.  Harry Zambon from Zambon Fitness will also be making a donation to the appeal when he takes the stage at 12:45pm on Sunday.  Harry is inviting all participants to make their way to the stage area and do as many Squats as they can.  For each squat performed Harry will be donating 10 pence to this deserving cause.

FitRock have also donated a stand to Diabetes Jersey who will have a team of nurses and health care professionals to raise awareness and educate people about diabetes and give free advice on ways to prevent the disease.

Fort Regent's Humfrey the Lion will be present at the event on both days to entertain the crowd and give away free prizes and Active passes.  Stu the Minion will also make an appearance and will be armed with an abundance of fresh bananas to help the people of Jersey get their 5-a-day.  For the younger children Little Monkeys Gymnastics club will be offering a crèche facility to allow health conscious parents to roam the event stress free.

For those interested in Martial Arts there is a live Jiu Jitsu Tournament running all day on Saturday from midday and a boxing ring with free taster sessions and live sparring.

The PT Chef has put together a bespoke menu of healthy nutritious meals for those who want to grab a guilt-free bite to eat at the Expo.  Juice 4 Life will be offering Juices and the Supplement Store have an array of sports nutrition products for everyone to sample.

The event is completely FREE for everybody and there is ample parking in Pier Road car park which is free on Sunday.  FitRock will be handing out FREE goody bags and giving away great prizes throughout the event including gym memberships, PT sessions, Health Supplements, Adventure Activities and Sports Equipment.

Don't miss out on FitRock 2015, providing motivation, education and inspiration to Jersey's nation.

For even more info visit: fitrock.co.uk

Sports Centre opening times over May bank holidays Monday 4th May and Monday 25th May:

Fort Regent and Les Quennevais will be open from 9.00am - 5.00pm. Springfield will be closed. The Active membership offices will be closed.

Sports Centres will be open during normal operating hours at weekends including Liberation Day, Saturday 9th May.

Active membership offices open on Saturday mornings from 9am - 1pm but are closed on Sundays and bank holidays.

The Active office at Les Quennevais will be closed on Saturday 23rd May.

The Swimarathon will take place at Les Quennevais from 11th - 15th March. The pool will be open for early morning swimming lane swimming sessions from 7 - 8.30am on Wednesday 11th, Thursday 12th and Friday 13th March, and will then close.

During the Swimarathon Active members will be able to use the lane pool at the AquaSplash during lane swimming times. These are indicated in blue on the timetable. Please be aware that junior lane swimming differs.

The attached timetable and link to the AquaSplash website is for Active members information.
Click Here

If you want to learn self-defence and get fit at the same time you could start your journey with the Thai Boxing beginner's class, and begin using your fists, shins, elbows and knees to fight your way back to fitness and a lean body! 

Easy to learn, it's a great full body workout and the most effective stand up fighting style.

Thai Boxing for beginners on Sunday mornings at 10am.
For bookings and further enquiries please contact:

Bilal Hammad

07797 953253

fortregentthaiboxing@hotmail.com

Active member David Butel fights cancer. 

I have been a gym member on and off for years, however in 2013 after a diagnosis of Prostate Cancer, an operation and after treatment for secondary Cancer, by March 2014 my weight reached 16st 8lb, I knew I had to fight back.

I joined the Active Gym, found myself a personal trainer, Harry Zambon, I knew I would need help. During the next 9 months I got down to 13st 3lb, it was hard. I also did Spinning, Body Combat and my own work outs, attending the gym 6 days a week.

This journey has been like a therapy and I do not intend Cancer to control me, I control it.

The gym team at the Active Gym are amazing, they have been so supportive, and they are like a family.

Part of my get fitter campaign involves taking Wheatgrass and juicing every day.

I am now fitter then I have ever been in my life, it is thanks to the wonderful facilities and classes at the Active Gym, also my great personal trainer.

The journey continues, if I can do it so can you, get Active.

David is an inspirational character and was recently interviewed by CITV.  Read the full story - David's story: Fighting fit, and fighting cancer, online here

Get out of the house between Christmas and New Year and join one of our Turkey Buster classes at Fort Regent and Les Quennevais! All classes are 45 minutes. To book contact centers direct - open to non members.

Fort Regent:
Sunday 28th December -   Spinning at 10.30am with Kate
Monday 29th December -   BoxFit at 9.30am with Bilal
Wednesday 31st December - Spinning at 9.30am with Mick

Les Quennevais:
Monday 29th December at 10.15am with Giselle
Tuesday 30th December at 10.15am with Sam
Wednesday 31st December at 10.15am with Giselle

All Active Sports Centres will be closed:

Christmas Eve 2014 - Wednesday 24th December - Sports Centres will be closed. Ice skating only will take place at Fort Regent from 9am to 6pm.

Christmas Day - Thursday 25th December - All Sports Centres will be closed.

Boxing Day - Friday 26th December - Sports Centres will be closed. Ice skating only will take place at Fort Regent from 1.30pm to 6pm.

New Year's Eve - Wednesday 31st December - Normal opening times but Fort Regent and Les Quennevais Sports Centres will close at 5pm.

New Year's Day - 1st January 2015 - Sports Centres will be closed. Ice skating only will take place at Fort Regent from 1.30pm to 6pm.

Springfield Stadium and Sports Centre will be closed from Wednesday 24th December 2014 until Thursday 1st January 2015 inclusive.

To download the Fitness Class Itinerary, Whole Day Schedule and Venue Map PDF's click on the links below:

Fitness Class Itinerary
CLICK HERE

Whole Day Schedule
CLICK HERE

Venue Map
CLICK HERE 

Club/business name: Active

Tel. 449888
Email address: active@gov.je
Website: www.active.je

Planned activity:  Active Childcare
Location: Humfrey Room
Time: 10am - 4pm (break for lunch 12 - 1pm).
Notes: the childcare team can take a maximum of 10 children per session. Each session lasts one hour. For ages 

ACTIVE FITNESS PROGRAMMES

5 minute mash up Les Mills CLASS showcase:   performed by Fort Regent instructors- BODYCOMBAT, BODYATTACK, BODYPUMP, and BODYBALANCE.
Location: Main stage.
Time: 10.15 - 10.20am and 1.20 - 1.25pm 
 

1 hour BODYPUMP Master Class: presented by Les Mills master trainers from the UK.
Location: Active Studio.
Time: 11am - 12pm. Participants must undertake technique session starting at ……

Zumba, Bokwa and Bokwa Step&Up sessions:
Location: Main stage.
Time: Zumba 10.30 - 11am, Bokwa 11.05 - 11.35am and Bokwa Step&Up 11.40am - 11.50am

  
1 hour BODYATTACK Master Class:   presented by Les Mills master trainers from the UK.
Location: Main stage.
Time: 12.15 - 1.15pm

 
1 hour BODYCOMBAT Master Class: presented by Les Mills master trainers from the UK.
Location: Main stage.
Time: 1.30 - 2.30pm

 
Spinning taster sessions: 
Location: Spinning Studio
Time: starting on the hour at 11am, 12pm, 1pm, 2pm and 3pm.  Each session lasts 30 minutes.
 

'STEP It' taster session  with instructor Lisa Troy
Incorporates a 10/15min warm up followed by blocks of choreographed STEP combinations and body conditioning; resulting in a full body workout designed to improve cardio fitness, muscular strength and endurance, core stability and flexibility.

Suitable for beginners, intermediate and advanced levels of fitness and experience.
Time: 1:30pm - 2pm
 

Total Tone taster session  with instructor Lisa Troy
A combination of body sculpting exercises designed to tone and strengthen all areas of the body. The class is of moderate ability level.
Time: 2:05pm - 2:35pm
 

1 hour BODYBALANCE Master Class: presented by Les Mills master trainers from the UK.
Location: Active Studio.
Time: 2.45 - 3.45pm

Club/business name: Boxin Business / Jersey White Collar Boxing
Tel. 07797 774029
Email address: boxingbusiness@yahoo.co.uk

Boxing based fitness classes.  Free taster sessions: We will have a full timetable.
What to bring: Training gear, water and towel.
Location: Queens Hall.

Time: 10am - 4pm.
Notes: Everyone welcome. Try our unique style of training and watch our young boxers demonstrate the skills they have learned with us.

Club/business name: Cho's Tai Kwon Do

What to bring: Training gear, water and towel.
Location: Queens Hall.
Time: 10am - 4pm.

Club/business name: Community and School Sports Department
Tel. 449790
Email address: p.brannan@gov.je
Website:www.facebook.co./communitysportsJersey

Planned activity: Inflatable goal with speed gun and hardest shot. 
Location: Gloucester Hall east side walkway.
Time: 10am - 4pm.
Notes: Visit our stand and learn more about the projects we deliver in schools and the community. P.E. in schools, after schools clubs, health and fitness days, sports festivals, in service training, neighbourhood sports, Friday night leagues, crime prevention.

Club/business name: Diddy Dancers
Tel. 07797784242
Email address: Jennamariesangan@gmail.com
Website: www.facebook.com/diddydance

30 minute taster sessions of dance and music classes for 0-6 year olds

Location: Piazza next to the Supplement Store.
Time: 10am - 4pm.
Notes: Special offer - 10% off the first terms lessons if you sign up on the day. Diddy Dancers offers lots of fun dancing, games and music for children including contemporary dance, ballet and baby music.

Club/business name:  Entertainment Stage - The Bunker / B Vocal

Planned activity:
Location: Piazza entertainment stage.
Time: 10am - 4pm.

Club/business name: Four Winds Tai Chi and Qigong School
Tel. 484660
Email address: fredruderham@yahoo.com

Class demonstrations of Qigong and Tai Chi: Invitations to participate with class after demos. Master Freda Ruderham will be available to answer questions.
What to bring: Relaxed training gear.

Location: Dance Studio, Gloucester Hall west.
Time: 10am - 4pm.
Notes: Practicing Qigong on a regular basis keeps the body fit and healthy. Qigong exercise movement are gentle and very ancient and actually work. People of any age can do most of them.

Club/business name: Regent Gymnastics Club & Little Monkeys
Tel. 07797 739766 / - 07797 731101
Email address: regentgc@gmail.com
Website: www.regentgymnastics.co.uk





Planned activity: It's an opportunity for everyone to experience what it's like to participate in gymnastics. We will be offering every one the chance to have a go!!  Gymnastics is for everyone from preschool tots to adults. Now is your chance to come along and try some of the challenges on offer and also have some fun on the equipment!!

What to bring: Training gear, water and towel.
Location: Queens Hall.
Time: 10am - 4pm.
Notes: How long can you hold a Handstand? How many chin ups on the bars can you manage? How long can you rotate a hula hoop around your waist?

Club/business name: Jersey Inline Skate Club

Tel. 07797 751540
Email address: john@grlanlois.co.uk

Planned activity: Put some skates on and have a go! Beat the Goalie (penalty shot!) 3-3.30pm

What to bring: Skates, pads and Helmet
Location: Gloucester Hall Arena B
Time: 10am - 4pm.

Club/business name: Jersey Swimming Club
Tel. 07797 735499
Email address:admin@jerseyswimmingclub.com
Website: jersey-swimming-club.org






Planned activity: We will be on hand to discuss the services we offer for parents and babies, Learn to Swim, squads and masters plus Adult Learn to Swim.
Location: Queens Hall east.
Time: 10am - 4pm.
Notes: 20% discount off a terms fees for customers signing up on the day.

Club/business name: Jumping® Fitness
Tel. 07700332333 / 07700328376
Email address:jumpingfitnessjersey@gmail.com
Website:  www.facebook.com/jumpingfitnessjersey

Planned activity: Group Fitness Classes on mini Profi Trampolines. Unique opportunity to take a part in Jumping® taster session for children aged 6+ or adult 16+ taster sessions, to get to meet our team, ask questions and most importantly have a fun while exercising!
What to bring: Training gear, water and towel.
Location: Room C, Gloucester Hall west side and main stage in Queens Hall.
Time: 10:20am - 11am, 11.00 - 11.50am, 1pm - 1:40pm, 2 - 2.40pm.
Notes: Chance to win 3 Membership cards for 5 free classes. All you need to do is take a part and give us your valued feedback. Lucky winner will be announced on our FB page! 

Club/business name: Jersey Kenpo Karate Centre of Excellence
Tel. 07797 712042
Email address: kenpojersey@gmail.com
Website: www.jerseykenpokarate.com

Planned activity: Taster sessions for children (boys and girls) from 4 ½ years of age.  Demonstrations at 12pm and 2pm (25 minute displays).
What to bring: Training gear, water and towel.
Location: Jersey Kenpo Karate Centre of Excellence and Gloucester Hall.
Time: 11am - 3pm.
Notes: Watch dynamic displays of martial arts including break board challenges

 

Club/business name: The Blast Zone
Tel. 07797 752859
Email address: tbressat@googlemail.com
Website: www.blastzoneentertainments.co.uk

What to bring: Training gear, water and towel.
Location: Queens Hall.
Time:
Notes: Visit the Blast Zone for fun and excitement in the Laser Tag Arena.  Enter the prize draw to win free games at Christmas

Club/business name: Phoenix (Jersey) School for Therapeutic Arts
Tel. 07797 713370
Email address: roisin.pitman@hotmail.co.uk
Website: www.mukyokan.com





Planned activity: Taster sessions of Aikido and Tai-Chi.
What to bring: Training gear, water and towel.
Location: Room B and Gloucester Hall west.
Time: 10am - 4pm.
Notes: We offer a variety of martial arts that appeal to all ages, both genders and able bodied and disabled students alike.  These arts are Aikido, Tai-Chi, lai-Do, and American Kenpo Karate. Change your life today.

Club/business name: Jersey Slackline club
Tel. 07700817522 or 07829749528
Email address: slackjersey@trislacklining.com
Website: www.slackjersey.com






Planned activity: Demonstrations and workshops throughout the day.
What to bring: Training gear, water and towel.
Location: Queens Hall.
Time: 10am - 4pm.

 

Club/business name: Excel Squash and Racquetball
Tel. 07700714333
Email address: excelsquash@gmail.com

Planned activity: Demonstrations and taster sessions.
What to bring: Training gear, water and towel.
Location: Squash courts.
Time: 10am - 12pm and 2 - 4pm.
Notes: Squash was voted the healthiest sport to play in one of the big fitness magazines and racketball is the fastest growing racket sport in the UK.

Club/business name: Jersey Volleyball Association
Tel. 07797 742882
Email address: tatpaul@hotmail.com
Website: www.jersey-volleyball.com

Planned activity: Junior training 10am - 12pm, Island Ladies training demonstration 12pm - 2pm, Open session 2pm - 4pm.
What to bring: Training gear, water and towel.
Location: Queens Hall.
Time: 10am - 4pm.

 
 

Club/business name: Rediscovering Fort Regent
Website: Click Here

Planned activity: 2 x presentations and Q and A sessions on the proposed plans for Fort Regent.  Location: Don Theatre and Piazza display panels.
Time: The first presentation at 10.30am and the second at 2pm. 
Notes: Someone will also be on hand in the Piazza by the display panels to answer questions throughout the day. 

Club/business name: History Tour by Frank Falle








Planned activity: Tour and history of the Fort at10.30 and 2pm
What to bring:
Location: Piazza
Time: tbc morning and afternoon

Club/business name:  LIFESTYLE SHOW 7-9^TH NOVEMBER
Tel. 07797740913
Email address: Julie@ec-jersey.com
Website: www.ec-jersey.com

Planned activity: There will be a scaletrix track (smaller version of the one that will be at the show in November), with lots of competitions on the track including the fastest lap time.
Location: Piazza
Time: 10am - 4pm.
Notes: Experience just one of the great activities at the show and learn more about what other fun and exhibitors will be at the lifestyle show on 7-9th November.

 
 

Club/business name: SW Personal Training
Tel. 07700 368 000
Email address: stevenwalker1971@gmail.com
Facebook: SWhealthandfitnesscoaching

Planned activity: Find out what functional fitness is all about and find out better and more fun ways to train.
Location: Active Gym
Notes: Any competitions or special offers on the open day: See Steve on the day to book a one hour trial PT session at Fort Regent for half price!

Club/business name: Arena Play Centre and Arena Café
Tel. 618104
Email address: arenaplay@hotmail.co.uk
Website: www.modernhotels.com





Planned activity: Visit the Piazza play area to see our children's ball pond play area and Arena Café. Enter our Free raffle prize draw!

Location: Piazza
Notes: If booked on Fort For All day, 20% discount will be given on parties PLUS birthday child goes FREE!  Visit our Pizza outlet and learn more about Modern Hotels.
 

Club/business name: B-Vocal
Tel. 07829719962
Website: www.bvocaljsy.co.uk

Planned activity: B Vocal is Jersey's most innovative vocal school! Vocal coach Jaime Boylan, has shared the stage with some huge stars such as The Wanted and Oli Murrs, and is now sharing her expertise with you! One to one tuition, group sessions and specialist workshops! No matter your age or ability, there is something for everyone and your first class is FREE!!
Location: Piazza entertainment stage
Time: tbc

 
 

Club/business name: Ice Skate Jersey
Website: www.iceskatejersey.co.uk







Planned activity: Display stand.
Location: Piazza.
Time: 10am - 4pm.
Notes: This year's festive ice rink will once again be held in Queens Hall. The rink will have a dedicated area for coaching and the use of penguin skate aids for young children.  Visit the stand and find out about all the activities planned this year.

Club/business name: Exercise Referral

Planned activity: Display stand.
Location: Gloucester Hall east walkway.
Time: 10am - 4pm.

 

Club/business name: NL Fitness
Tel. 07797 741216
Email address: nlfitness@outlook.com

Planned activity: Open door to discuss Personal Training and Sorts Conditioning, Olympic Lifting Training, 1 to 1 and Group Training.
Location: Piazza
Time: 10am - 4pm

 

Club/business name: The Supplement Store

Tel. 758649
Website: www.mysupplementstore.co.uk
Location: Piazza shop.
Notes: Health and diet foods, training supplements and health drinks.

 

Club/business name: Jersey Face painting




Tel. 07797 818028

Email: info@facepaint.je
Website: mitchellfam@mac.com 

Planned activity: Face painting lions
Location: Piazza

Time: 10am - 4pm

Notes: Free face painting for children.  Come along and have your Humfrey face painted.
Have your photo taken with Humfrey and later in the day join Humfrey for a group lion photo.

Club/business name: Family Fun Centre

Planned activity: Arcade games for the whole family.
Location: Piazza

Prize draws:  Various operators will be offering free to enter raffle prize draws including an Active Prize draw for a 6 month Active membership, 10 x Ice Skate Jersey sessions and show tickets for the 2015 Fort Regent events programme.

(As at 24-Sep-14)

Les Quennevais Swimming Pool re-opened to the public at 9am on the 1st September 2014, after receiving an essential makeover during the summer months.

The refurbishment and upgrade works comprised redecoration and re-tiling of the pool chamber, replacement of the plant maintenance system and equipment, upgrading and refurbishment of the male and female changing rooms, and introduction of new lockers and cubicles.

Barclay Harvey, Operations Manager to ESC Sport and Leisure Division indicated that prior to the works customer consultation had identified a number of improvements, which were incorporated into the plan. 

"During the consultation process comments were received from members of the public who use the Sports Centre on a regular basis.  These comments were fed back to the architect and adjustments to the programme of works were made.  Customers will benefit from improved facilities at the Centre," he said.

Mr Harvey added that the introduction of a new Building Management system (BMS) will enable management to remotely control climate and energy use within the entire building in an efficient way. "The management team will be able to alter the plant room and boilers, water temperature, water and air circulation, and switch the operating plant on and off from a desktop computer or an IPad. The work is on schedule and being carried out within budget.

"The Sports and Leisure Division would like to thank Active members and regular customers for their patience and apologise for the inconvenience caused during the close down period."

The areas upgraded during the refurbishment encompass:

1. Better changing rooms incorporating bigger showers with screens
2. Bigger lockers (coin operated with £1 returnable coin)
3. Improved vanity areas including better hairdryers (free use)
4. Upgraded changing and toilet cubicles
5. Better hot water pressure and supply
6. Improved energy efficient poolside LED lighting
7. New poolside Scoreboard and Public Address system
8. Steam/Aroma therapy room upgrade
9. Upgraded Jacuzzi facilities
10. Additional deep cleaning of pool
11. New filter media in the balance tank, which provides better water quality through the use less chemicals.

 
Jersey Amateur Swimming Association (JASA) President, Paul du Feu, works closely with the Sport and Leisure Division to ensure galas and club use are coordinated.  Commenting on the refurbishment, Mr du Feu said:

"The reopening of the newly refurbished pool will be welcomed by all its users. Though frustrating for many to have the facility closed for an extended period the end result should please everyone and ESC are to be congratulated on doing such a wide ranging and diverse set of works in such a short time. A pool needs a huge amount of work behind the scenes and this is generally not understood or forgotten by most swimmers.  We can now all look forward to enjoying a sparkling, clean and fully re- furbished facility. I hope it's fully used by a wide range of the community."  

Following his successful appearance at the 2014 Battle of Flowers, Humfrey - that loveable Lion from Fort Regent attended this year's Jersey Live.

Humfrey had a great day out at Jersey Live last weekend. After a long break from public engagements Humfrey has given himself a good shake down, combed his mane and is once again set to get involved in community events, rekindling the public appearances many islanders will remember from yesteryear.

Humfrey was delighted to meet those talented boys from Diversity and to share some tips on dance moves as well as meeting and greeting some new fans. He thoroughly enjoyed his day at Jersey Live and looks forward to getting involved in more community events.

Commenting on appearance at Jersey Live, Colin Stanier, Fort Regent's Marketing Manager, said that Humfrey last participated in the Battle of Flowers during the 1990's but appearing at a music festival is breaking new ground.

Notes to fans.

1. Humfrey started his career with Fort Regent in 1981 when he joined the promotions team that supported the attractions at Fort Regent. He was the venues mascot, a promotional ambassador playing a leading role in promoting the venue during the busy tourism season in the 1980's and 1990's, appearing in the Battle of Flowers. Over the year's Humfrey had taken a less prominent role in the promotion of the Fort, but islanders often reminded the Fort's management team of his iconic status and have looked forward to his return.

2. Last year Humfrey the Lion received a makeover by local graphic designers Ben Robertson and Ollie Nightingale (Kartoon Faktory) and he was reintroduced to the public in October at Fort For All Day.

3. Humfrey will also appear at Fort For All Day on Sunday 26th October 2014.

4. For further information please email: c.stanier@gov.je

The biggest Banquet Event in the Channel Islands of 2014 took place in Queens Hall at Fort Regent on Saturday 5th July 2014.  Jersey White Collar Boxing ran by Boxin Business attracted 900 people to watch their friends, family members and colleagues fight under the dome.  The event had previously taken place at Hotel de France, this was the first year at Fort Regent and the biggest crowd ever!

Fort Regent's Events Officer, Tom Le Sueur, signed up to take part this year and completed over 8 weeks of hard training.  Tom trained alongside 19 other participants in exhausting fitness classes, savage sparring sessions and miles and miles of runs across sand dunes, upstairs and many steep hills.  The 20 participants, 16 men and 4 ladies, trained to compete in fights lasting 3 x 2 minute rounds refereed by ex- boxing champion, Steve Collins.

All participants took part to raise money for 2 very worthy charities; Le Tournoi and Teenage Cancer Trust.  Over £20,000 has been raised in total between the 2 charities and there is still some sponsorship money to collect. 

The atmosphere in the Queens Hall for Fight Night was electric and Fort Regent was an amazing venue for such a massive event.  Boxin Business have already penciled in a date for 2015 at Fort Regent and can't wait to start training the next batch of brave participants.

Nordic Endurance was launched at Les Quennevais on 6^th May and got off to a great start.   Customer response has been overwhelmingly favourable with 3 participants signing up for Active memberships immediately after the session, now that can't be bad!

Instructor Adrian Seymour is delighted at customers' response. 

Adrian Seymour recently completed Nordic Walking training in the UK and has tailor made this new class to cater for individuals with an average to high level of fitness ability.

Comment from Fiona Claxton for who this was the first time of taking up this new class "All areas of equipment use covered deeply and with demonstrations of technique.  Thoroughly enjoyable and in a mixed fitness group from marathon runners to novice participants. Touch workout for all - excellent."

Class essentials:

Duration: 1hr 15 minutes.

Capacity: up to 12 people in a class.

Day and time: Friday mornings at 9.30am.

Location: Starting and finishing at Les Quennevais Sports Centre main reception.

Medical requirements: Customers are advised to be run fit and must complete a Health Commitment Statement/PARQ before the class.

What to wear: Durable all weather clothing and trainers must be worn as this class will take place during all weather conditions with the exception of thunder and lightning.

Routes: The class will traverse through sand dunes or coastal footpaths or along leafy lanes stopping periodically to complete various body weight exercises with interval training.  There will be opportunities to enjoy the beautiful panorama on offer within our island.

For more information contact Adrian on 449880.

Please note that it is necessary to close both pools and sauna and steam rooms at Les Quennevais Sports Centre to carry out improvement and upgrade work to our facilities. We apologise for the inconvenience and advise customers that the pools will be closed to the public from the 19th July until 9am on 1st September 2014.

Active members will be able to use Aqua Splash lane swimming facilities during the closedown period. Proof of membership will be required.

Please visit the Aqua Splash website for details of the summer programme www.aquasplash.je

When visiting the site please note that the blue 'lane swimming' times are when Active members are entitled to swim. Juniors can lane swim from 2-3pm only.

Aqua Splash rules are that Children aged 4-7 years must be accompanied by a responsible adult (i.e. over the age of 16 years) in the ratio 2:1. Children under the age of 4 years must be accompanied by a responsible adult (i.e. over the age of 16 years) in the ratio 2:1, provided the approved flotation devices are used. Please contact the Centre for full details of the child supervision ratio.

Please note this offer applies to lane swimming only.

After suffering a stroke 8 years ago Phil Wright was left with severe walking difficulties and speech Aphasia. Needless to say this devastating occurrence changed Phil's life, leaving him dependent on his wife Anne.  Shortly afterwards he enrolled on the Exercise Referral programme at Fort Regent where, from his first visit, he was determined to walk again.

Around 4 years ago Phil moved to the Springfield gym to continue his endeavour to regain as much strength as possible and through the aid of a regular exercise regime he is using the static bike, arm cycle weights and even gradually started to walk on a treadmill.

Over the past few months Phil's Exercise Referral instructor, Marilee Picot, has slowly introduced small inclines and increased the duration on equipment up to 15 minutes. 

As May was Stroke Awareness Month, Marilee suggested to Phil that he try the 'Step out for Stroke' sponsored walk which was held on at Les Quennevais cycle track Sunday 18^th May.

With the support of Anne and close friends Phil was determined to complete the walk and crossed the finish line in 1 hour and 6 minutes.  This is the furthest distance he has walked in the 8 years following his stroke.

It was heart lifting to see what Phil has achieved with the help and support of the Exercise Referral programme. Marilee and the whole referral team congratulate Phil on his achievement and hope it will inspire other stroke survivors to do the same.

Great news for customers - our ethos of reinvestment in facilities and equipment continues with the addition of a NEW studio at Fort Regent and the purchase of35high-tech NXT bikes.

Spinning is a great low impact exercise for general fitness, weight loss and performance training. Classes are consistently popular.  Despite extra classes being added to the timetable, demand has not abated!

From June even more people can take advantage of Spinning classes.  The NEW studio is located closer to gym facilities and boasts a purpose built sound system, an ambience enhancing LED lighting system, full air conditioning, wall mirrors and a vinyl sports floor.

Our experienced and motivated instructors will ensure you get the best from your workout and with classes in the mornings, evenings and weekends, there's no better time to get spinning! See the Active timetable for more details….

We look forward to seeing you.

Happy Spinning!

Avid cyclist and sportswoman Sam Lee pushed herself to the extreme recently in Apigne, France.

On Saturday 10^th May 2014, having taught a Spinning class at 9.30am and worked a full day at Les Quennevais Sports, and travelled over very choppy seas to St Malo before arriving in Renne at 10pm.

The following morning she was up at 6am and started preparations for the Apigné Triathlon.

Having checked the surroundings Sam completed a cycle on the roads, double checked her bike and enjoyed a short run in the beautiful surrounding countryside.

606 competitors from various countries but mostly from France entered the triathlon. 

As participants went through last minute preparations weather conditions changed from sunny and warm to cold and rainy.

The event comprised a 1.5km swim in the river Apigné, a 15m run on gravel to awaiting bikes, 40km 6 lap course, followed by 10km run.

Mixed weather conditions made the cycling course difficult, especially on corners.

It was hard work, but Sam put her all into it and crossed the line in first place - 10 minutes in front of the nearest female competitor.  As the Premier Fille she enjoyed receiving the winner's presentation only to beat a hasty return drive to St Malo for an overnight kip before catching the 6am ferry to Jersey and cycling straight to Les Quennevais to work.  Phew, some challenge Sam.  Well done!  

Sam Lee Triathlon Queen!

Nordic Endurance is a new style of class. Tailor made by Adrian Seymour this new class caters for individuals with an average to high level of fitness.

Medical requirements:
Customers are advised to be run fit and must complete a Health Commitment Statement/PARQ before the class.

What to wear:
Durable all weather clothing and trainers must be worn as this class will take place during all weather with the exception of extreme conditions. Routes: The class will traverse through sand dunes or coastal footpaths or along leafy lanes stopping periodically to complete various body weight exercises with interval training.

Friday's 9.30am at Les Quennevais main reception

PLEASE NOTE Sports Centre opening times on May bank holiday

Monday 26th May:
Fort Regent and Les Quennevais will be open from 9.00am - 5.00pm.
Springfield will be closed. The Active membership offices will be closed.

There are no fitness classes available on bank holidays.

Fundraising Spinathons will take place at Les Quennevais Sports Centre to raise funds for Jersey Cheshire Home. Sessions will take place at 9.30-10-15am and 10.30-11.15am at a cost of £10 per session.

PLEASE NOTE Sports Centre opening times over May bank holidays

Monday 5th May, Friday 9th May (Liberation Day) and Monday 26th May: Fort Regent and Les Quennevais will be open from 9.00am - 5.00pm. Springfield will be closed. The Active membership offices will be closed.

Sports Centres will open during normal operating hours on weekends. Active membership offices are open 9am - 1pm on Saturday's but are closed on Sunday's and bank holidays.

PLEASE NOTE Sports Centre opening times over the Easter bank holiday Friday 18th and Monday 21st April, Fort Regent and Les Quennevais will be open from 9.00am - 5.00pm. Springfield will be closed. The Active membership offices will be closed. Sports Centres will operate normal opening hours on Saturday 19th and Sunday 20th April. Active membership offices will open 9am - 1pm on Saturday 19th April but are closed on Sunday's.

What classes are on/off over the Easter period

Tuesday 15th April Fort Regent - Zumba 9.30am and 6pm - No Class

Tuesday 15th & 22nd April Springfield - 9am and 10am Line Dancing - No Class

Tuesday 15th & 22nd April Springfield - 11.30am Beginners Pilates - No Class

Wednesday 16th April Fort Regent - Dance Fusion 9.30am - No Class

Thursday 17th April Fort Regent - Exercise Referral Pilates 12pm - No Class

Thursday 17th April Springfield 9.30am Fitness Pilates - No Class

Friday 18th April - No Classes in any centre

Saturday 19th April Fort Regent - Zumba 9.30am - No Class

Sunday 20th April Fort Regent - Strictly 'FitSteps' 10.30am - No Class

Monday 21st April - No Classes in any centre

Fundraising Spinathon's will take place at Les Quennevais Sports Centre on bank holidays in April and May (April 21st, May 5th and May 26th) to raise funds for Jersey Cheshire Home.
 
The session will take place at 9.30-10-15am and 10.30-11.15am.

A truly inspirational person was lost to us when Sue Meyer sadly passed away on 12^th March following her battle against Motor Neurone Disease.

Sue was one of the first fitness instructors to join the Exercise Referral Team in 2005 (originally known as Prescription For Health) and she worked for 18 years on the programme until her retirement in June 2013.

In the early 1990s her previous experience in Health Promotion in the community as a 'Look After Yourself' tutor, and a Seated Exercise instructor for Elderly Services gave her a broad base of knowledge and experience for her new role. The enthusiasm and dedication that Sue applied to her work over the years has undoubtedly been a key factor to the success and development of the programme.

Her level of client care was exemplary - nothing was ever too much trouble, and Sue applied herself to the job using a huge amount of common sense and patience until she acquired the professional qualification of G.P. Referral Fitness Instructor in 2005 with the rest of the team. Since then she continued to develop her professional standards to a high level to improve the quality of her work.

As a member of the team Sue was a natural leader and mentor and was always willing to share her knowledge and experience with others. She was also a true friend to us all, helping to solve everyday problems with her wonderful sense of humour, patience, kindness and sound common sense.

She was also a great role model and was one of the fittest people I know, with her unstinting efforts to raise funds for Jersey Hospice through the numerous cycle challenges she undertook.

Sue has touched the lives and hearts of many people and she will be remembered with great affection by all her friends and colleagues at Exercise Referral and Fort Regent.

Val Wood

Senior Exercise Referral Practitioner

Fort Regent Leisure Centre

The Senior Men's Muratti, between Jersey & Guernsey Sponsored by Insurance Corporation will be held at Springfield on Sunday May 11th kick off 1.30pm. It promises to be a very competitive game between the sides with Jersey keen to reverse the score line from last year and win back the Vase.

Grandstand Tickets £15
Adult Standing £7
OAP & Children standing £3
The Muratti Bar £20 includes : - Entry, free buffet, complementary pint of 'Muratti Ale', raffle ticket for the chance to win 2 Premiership tickets of your choice, 2 airfares and overnight stay for two.
Raffle tickets (£5) can be purchased from the JFA office and on the day of the match.
 
Don't miss the opportunity of a great day out to support Jersey and the chance to win a prize to watch your favourite Premiership Team.

Regular visitors to Fort Regent will have noticed a new face at main reception.  Kamela Monks (aka Kiki), is a bubbly, outgoing and active person with a positive optimistic outlook on life and we are pleased to welcome her to the Customer Services Team.

From a young age Kiki showed a particular aptitude for running, cross country, netball and basketball.  Many sports users may recognize Kiki from Jersey Spartans where she was initially placed in Andrew Winnies squad and later found herself competing for Jersey Spartans, Channel Island Athletics Club, Jersey (Island Games), and South of England.

 
Kiki's main events were Triple Jump and 100m Sprint Hurdles; she was ranked 3rd in Britain for her age group and 13th for the age group above at the age of 17.  She also received a number of gold and silver medals for Pole Vault and 300m Hurdles which she participated in as extra events in the league matches for CIAC.
 
Having left the track at the young age of 19 due to education commitments, Kiki is now working to rebuild her fitness in order to make a return to the track in time for the 2015 Island Games.   She is determined to succeed and all her work colleagues at the Fort are pleased to give her their support.

Struggling to shift that last bit of weight, trying to get to your optimal fitness level or just fancy shaking things up a bit?

Studies have shown that people who work out first thing in the morning continue to burn calories for up to 14 hours after their workout.  To really optimise this effect you want to be working out at about 70-85% of your maximum heart rate. Think about it on a scale of 1 -10, with 1 being no effort and 10 being too hard and you are aiming for about a level  7 or 8 to achieve this. This level of effort is different for everyone but it's a great way to make sure you are giving as much as you can and getting the most out of your time! This effect is called the EPOC (excess post exercise oxygen consumption) effect or after burn effect.

 Our 7am Spinning classes or gym cardio workouts (we are open from 6.30am) will give a great early morning cardio only workout BUT WHY NOT DOUBLE THE EFFECT and add resistance to a high energy training class, such as Circuits and Les Mills BODYPUMP, where you will push your body harder - a level 8 or 9, for short bursts and get even more benefits such as increased bone density, muscle shape and tone and potentially an even longer after burn effect

So why not try it out for yourself, not only can you trigger a greater calorie after burn, you'll feel energised and more awake plus you know that your workouts done for the day and you can just forget about it!

For more information please speak to any of the gym Active team.

Sessions take place on Monday's and Friday's from 1.30pm - 2.30pm. The meeting point changes each week to add variety to the walks.

Free to Active members - for details and meeting points please contact Tel. 449816 / 449617.

If you're new to Nordic walking, you can come to a technique session on Mondays from 11.30am to 12 noon at Fort Regent. Please meet the instructor at the gym reception.

Over 91,000 visits to the website in 2013 went to the class timetables page, which is an increase of 33% since 2012.  This page is regularly updated.

Throughout 2013 Active.je has seen a significant increase of 47% in visitor numbers.

These results were due to Increasing awareness about the service the website offers, in terms of class times and contact information, and the continued habitual use by Active's regular customers.

A total increase of 87% has been realized to Active's venue pages where Fort Regent, Les Quennevais & Springfield sports centres can be selected for information relevant to each particular centre. The largest increase was to the Fort Regent page which has seen an increase of 117% in traffic since 2012. The Les Quennevais and Springfield pages have also seen an increase of 64% and 66% respectively.

The success of Active's marketing effort is indicated by the fact that 46% of visitors went directly to the website in 2013. This demonstrates an increase not only in brand awareness, but that Active customer's view the site as a central point of information for class times and facilities. This is a 15% increase since 2012.

The number of visits to the website using mobile devices is the most notable increase (113% increase since 2012) in traffic, and accounts for a total of 37% of visits to the website  in 2013. This demonstrates a desire from customers to access information about Active while on the move, particularly the centre opening times and class timetables.

Responding to this directive from its customer base, Active will begin to make steps towards developing the website to be 'responsive' in 2014.

The benefits of a 'responsive' website is that it adjusts to the size of the device it is being viewed on, from mobile phone to large desktop display, therefore making the information on the website more accessible from any device with an internet connection.

"It has always been our intention to increase communication with our members via online media, but the growth we are seeing has been remarkable", said Barclay Harvey, ESC-Sports Division Manager.

"We will be continuing to develop our online strategy, providing our customers with up to the minute class timetables and other sport and venue information that they can view anywhere anytime on any device," Mr Harvey added.

Nordic walking involves the use of poles to give greater stability for walkers, increased energy expenditure and improved cardiovascular fitness. Nordic Walking is offered as a course by Sport Development and is delivered by qualified Exercise Referral tutors.

In January and February sessions take place on Monday's and Friday's from 1.30pm - 2.30pm. The meeting point changes each week to add variety to the walks.

Price Free to Active, for non-members £34.40 for the 8 week course or £38.70 for the 9 week course.

For course details and meeting points please check at Sports Centre receptions or visit active.je

What to wear and bring

• wear comfortable clothes
• wear comfortable trainers or walking shoes
• bring a bottle of water
• bring your own poles if you have them

(poles are provided if you don't)

Practice sessions

For newcomers, technique sessions are available on Mondays, 11.30am - 12noon at Fort Regent. Please meet the instructor at the gym reception -free to Active, £2.00 for non-members.

24 Islanders including myself recently headed off to trek 80km across the Western Ghats mountain range in the southern state of Kerala in India in aid of the Jersey Cheshire home. We experienced the wettest monsoon season in 50 years,heat and humidity, landslides, flooded tents! Leeches in the jungle and hills so steep they were treacherous to climb up and down. There were a couple of injuries on the way ,But everybody helped each other and when the sun shone on our final day the views at 8,600 feet were spectacular. We all completed the Challenge and helped raise over £75,000.00. The Jersey Cheshire home provides a permanent home for disabled adults.

This year is the homes 30th Anniversary and with all the fund raising that has taken place throughout the year £300,000.00 has been raised. A big Thank you to all those who supported me along the way.

Humfrey the Lion, Fort Regent's former mascot, is back, sporting gym clothes and muscles to complement Fort Regent's primary focus as a sports and leisure centre.

Humfrey's comeback coincided with Fort for All day.It raised awareness of the variety of sporting clubs and associations that use Fort Regent. Around 40 clubs, associations and businesses offered free taster sessions to show Islanders the range of activities available at the venue.

Despite being back on Island for less than a week, Humfrey has already been spotted having a cup of tea in the Fort Regent Piazza with centre manager, Jo Mousdale. Mrs Mousdale said: 'Humfrey was a popular figure at Fort Regent and was well known around the Island. Most recently, Humfrey has been spending time in the gym and has a new outfit, which is far more appropriate for Fort Regent's focus on sporting activities. Fort for All day was a celebration of the sports clubs and activities that take place at the Fort, so we are delighted that Humfrey made a comeback for this special event.'

The Active Centre's will be closed during the following times over the Christmas and New Year period -

Fort Regent: Closed on Christmas Day, Boxing Day, and New Year's Day.

Les Quennevais: Closed on Christmas Eve, Christmas Day, Boxing Day, and New Year's Day.

Springfield: The centre will close on 24th December 2013 and re-open on 2nd January 2014.

The last Active classes before Christmas and first classes in 2014 are -

Fort Regent: The last classes will take place on Sunday 22nd December. Classes will resume week commencing Monday 6th January 2014.

Les Quennevais: The last class will finish on Sunday 22nd December. Classes will resume week commencing Monday 6th January 2014.

Below is a copy of the Fort for All day Map and Schedule:

Active Sales Advisor Helen Cawley has just set out on a trip to India to take part in a challenging 5 day trek up through the Western Ghats in Kerala.

Helen has been raising money for the Jersey Cheshire Homes and would like to say thank you to all who sponsored her. Below is a picture of her on King Street dressed as a Cheshire cat to raise money.

These are just some of the messages that we have received from you recently:

"Springfield is a great Centre, well kept, very clean, 10 out of 10!"

"Eugene from the Active Swim School is great"

"I have recently suffered with depression and high blood pressure. My whole outlook has changed thanks to doing Pilates with Fiona. I feel like a different person, I'm happy, I'm more flexible, and I have more energy. She is very professional and caring."

Jump your way to FITNESS, JOY & VITALITY! Jumping improves your physical and psychic condition by a simple and entertaining method.

"We believe in what we do, we believe in Jumping"

Where: Fort Regent Leisure Centre - Room C

When: Tuesday 6pm - 7pm or Thursday 5.30pm - 6.30pm

Price: £8.00 Per Class

THE FIRST CLASS WAS THE 1ST OCTOBER AND WAS GREATLY RECEIVED!

For every class it is essential to book a trampoline as places are limited

To Book
Call Lenny: 07700332333 or Email: jumpingfitnessjersey@gmail.com

www.jumping-fitness.com

On Saturday 7th September Les Quennevais Sports Centre ran the annual Peter Brown Pool lifeguard Competition.

The Competition is designed to test all areas of a lifeguards skills and responsibilities, from dealing face to face with a customer to CPR to the lifeguards fitness.

This year they firstly had 30 minuets to complete a 40 question paper on all aspects covered in the NPLQ 8th edition lifeguard manual. Christina Blampied a qualified Lifeguard TA overviewed.

Next from a holding area they were then taken to deal with a Customer Care / First Aid / CPR incident which took place in the pool changing area, the competitors had no idea before the incident what was going to happen and had to use their lifeguard training and skill to deal with it effectively and safely.

At the incident they were confronted by an irate customer who was complaining about an issue in the changing area, they had to calm this person down by listening and dealing with the issue, unfortunately this customer then whilst getting and item out of his locker badly cut his hand. Again their training of first Aid was tested, by them having to treat this customer in the correct manner for the injury, as the incident proceeded the customer lost consciousness forcing the lifeguard to have to perform CPR, through out the incident the examiners who were Miles Kitchen & Marcel Morin both Pool TA's were looking for the correct approach for the best outcome for the customer, the life guards who did this receiving better scores.

As each lifeguard completed the incident they were taken to poolside where they had to do two timed swims. The first was a 20 meter swim to a conscious casualty with a 20 meter tow back. The second was a 20 meter swim to a unconscious casualty with a 10 meter tow back. Both these swims were timed by Helen Barry a Lifeguard TA and points were awarded on the speed of each rescue by the lifeguard.

At the end of this the points were totaled up and trophy's were awarded by Jenny Brown wife of the late Peter Brown.

1st Bruce Bridal

2nd Rob Hamon

3rd Justin Eastwood

Controlled breathing, concentration and a carefully structured series of stretches, moves and poses create an holistic workout that brings the body into a state of harmony and balance.

Like all the Les Mills programmes, a new BODYBALANCE class is produced every three months with new music and choreography.

What will Bodybalance do for me?

• Improve joint flexibility and range of motion
• Increase your core strength
• Reduce your stress levels
• Provide a lasting sense of well-being and calm
• Focus the mind and raise consciousness levels through controlled breathing

Describe a typical class

Each class follows a set sequence of exercise disciplines and is made up of 45 minutes of simple, yet challenging, exercises followed by 10 minutes of relaxation and meditation. Your instructor takes you through the moves and shows you options to suit your fitness level. If you haven't done any yoga or group fitness before, please take it easy. Use your first few classes to learn the poses and moves and how to get the most out of your workout. Don't hesitate to have a word with your instructor if you have any questions.

T'ai Chi warm-up
Easy, flowing moves from the ancient Chinese exercise discipline let you leave your day behind, centre yourself and warm the body.

Sun Salutations
A traditional yoga sequence warms your body more deeply, stretching and strengthening key muscle groups.

Yoga Standing Strength
Poses such as Warrior Pose and Triangle Pose strengthen and tone the body.

Balance
Concentration and focus allow your mind and body to meet the challenge of balancing poses.

Hip Openers
Focuses on strengthening for greater flexibility and freedom of movement in the hips and lower back.

Abdominals and back
Uses exercises from yoga and Pilates to strengthen core abdominal and back muscles.

Twists and Forward Bends
Poses and stretches create suppleness and flexibility in the hamstrings and back.

Relaxation and Meditation
The final 10 minutes deliver the mental and physiological benefits of meditation and enhance the effects of the exercise you have just completed.

What do I need to bring?
You should wear comfortable workout clothes - and no shoes. we do the class in bare feet because you need to feel full contact with the floor for the balancing and postural work. In colder weather, you may also need to bring something warm to wear for the relaxation and meditation sequence. Some clubs may ask you to bringa yoga mat, and you may prefer to do so anyway - however, this is not essential.

How often should I do Bodybalance?
You'll feel real benefits from coming to class just once a week, but coming three times a week is ideal.

When will I notice results?
It usually takes about three classes to understand the feel and structure of the class and moves. You may experience some mild muscle soreness at first, but this will quickly pass and be followed by noticeable strength anf lexibility gains and postural improvement. From the very first class, you should start to experience the stress-reducing and spiritually renewing benefits of BODYBALANCE.

This 60-minute workout challenges all your major muscle groups by using the best weight-room exercises like Squats, Presses, Lifts and Curls.

Great music, awesome instructors and your choice of weight inspire you to get the results you came for - and fast!

Like all the Les Mills programmes, a new BODYPUMP class is produced every three months with new music and choreography.

What will body pump do for me?

• Shape and tone the muscles
• Improve general fitness and well-being
• Increase body density (important in avoiding osteoporosis)
• Burn up to 560 calories per class
• Give a sense of achievement

Describe a typical class

You'll use a step platform, a bar and a selection of weights to suit your fitness level. If you're new to resistance training, or if you're out of shape, you should start with light weights.

After a few classes, you'll know how much weight is right for you. If you're unsure, ask your instructor.

1. warm-up
   Get your body moving, using light weights only
2. Legs/Squats
   Use heavier weights in Squat moves that target the big muscle groups and burn lots of calories.
3. Chest
   Lie back on the step to work the chest, shoulders and triceps.
4. Back/Gluteals/Hamstrings
   Target the back, glutes and hamstrings with lifts and presses.
5. Triceps and Biceps
   Isolate and tone the arm muscles in these two tracks.
6. Legs/Lunges
   Target the legs and shape and tone the butt.
7. Shoulders/Arms
   Target the entire shoulder area and arms
8. Abdominals
   Build support and strength in the core.
9. Cool-down/stretch
   Stretch the muscles to increase flexibility and reduce risk of muscle soreness and injury.

Bodypump Tips

Your instructor is there to make sure you do everything correctly, but try to remember:

• Good posture is the foundation of all exercise - especially weight training
• Focus on learning the right technique at the beginning.
• Work continuously at perfecting your technique.
• Don't overdo the weights - start gradually increasing them after four to six weeks.
• Perform the movements with control - smooth actions, not jerky.
• Always keep your joints slightly bent - don't lock out.
• Keep focused on the working muscles and stabilise the others.
• Listen to your body - it will tell you if something is not right.

Some muscle soreness is natural in the days following your first class. This will quickly disappear as your body adjusts to working out with weights.

What do I need to bring?

Comfortable workout clothes, training shoes, water bottle, towel and attitude! We supply anything else

How often should I do bodypump

We recommend two to three classes a week. Your body needs recovery time between workouts so rest at least one day between classes.

When will I notice results

Once you've started BODYPUMP, your muscles will quickly adapt to this type of workout and you'll notice strength gains as your body gets used to lifting weight. As your strength improves, you'll start to see fat loss and improved muscle tone. Don't overdo it - if you start to increase the weights too quickly, you could suffer injury. Physical activity isn't a quick fix - it should become a part of your lifestyle.

On Thursday 5th July 2012, Les Quennevais Sports Center's café re-opened as CAFÉ DES SPORTS. New proprietors Paul and Rachel Mauger were looking forward to their new venture and felt that the café and its menu were ready for a new look. Active caught up with Rachel and asked her to comment on the past year. Here's what she said:

"We have had a fabulous 1st year, albeit full of mistakes and steep learning curves! We feel we have come a long way, but we still have a long way to go before we have fulfilled all of our cafe ambitions! We firmly believe that we are offering what a sports centre needs, and in Les Quennevais' case, deserves. Our juices and smoothies are proving a hit with the young and old alike, and we are constantly looking to improve our post exercise range of supplements and salads. We have some fantastic and loyal customers, who have helped ensure that our first year was thoroughly enjoyable. We hope our next year in the cafe business is just as much fun."

Fort Regent staff member Mick Le Vaillant, his wife and twenty-five other intrepid adventurers from Jersey arrived at Glasgow airport, ready to undertake what was to be an epic six-day charity challenge to raise money for the Grace Crocker Family Support Foundation. The team had been training for months, and were as prepared as they could be to climb the three highest peaks in the UK AND cycle in between.

There were a few nerves showing as the group met their cycle and mountain leaders from the More Adventures company. They were transferred to Glen Nevis to tackle the first mountain, Ben Nevis.

After a quick brief, they began the climb from the Glen Nevis Visitor Centre and were blessed with one of the best mountain days experienced by the mountain leaders, Danny and Tom. Clear blue skies, no wind and superb views made the 1300 metre climb to the summit almost pleasurable! The whole team were up and down in no time at all, this was an incredibly fit and determined team.

The support crew had assembled the bikes by the time they got back to the visitor centre. As the climbers came down off the mountain, they jumped on their bikes and cycled the few miles into Fort William and to their accommodation.

The following morning, the team did some last minute sorting of bikes and kit, then Luke, the cycle leader, led the first group off. Our route took the team south on the A82 to towards Glasgow. Along the way, the team climbed the famous route up Glencoe, down over Rannoch Moor then along the banks of Loch Lomond, with stunning scenery, some challenging climbs and awesome downhill stretches.

It was obvious how much preparation the riders had been doing and soon the team had arrived just West of Glasgow for the second night of their journey.

The next day the riders left shortly after breakfast and continued their ride south. The teams kept close together as they skirted around the south-west of Glasgow. There was a great deal of stop-starting, with traffic lights causing absolute mayhem. Further into the ride, the teams suffered no less than five punctures, a broken brake cable and a monster climb right in the middle of the day!

They rode through rain and wind, battling the elements for over 12 hours and stopping only for food and water. It was a long day, covering a distance of over 105 miles. There was a great deal of relief as the heavens opened just as the last group arrived at our hotel in Gretna. The food that evening was fabulous and just what 27 hungry cyclists needed. The group were briefed on the following day, then they all retired to their beds for a much-deserved rest.

The rain drizzled down first thing. Today would be the first cycle and mountain day as they were heading into the Lake District and to the highest peak in England, Scafell Pike. Spirits were high (a mighty all-you-can-eat buffet breakfast in the brilliant hotel helped!) as the teams left. The route headed south towards Carlisle through rolling hills and quaint English farmland before reaching the A66 into the heart of the Lakes. From Keswick, the teams cycled along the glorious banks of Derwent Water to Seathwaite where lunch was served.

After a quick change into their mountain gear and a bite to eat, the team of 27 riders, began their ascent of Scafell Pike along the Corridor Route. There were a few spicy sections (jalapeno-rated) which necessitated a hands-on approach, but the team (who had already smashed out over 50 miles!) tackled these with ease.

The team were soon stood on the summit, the second of the journey, then made their way back to Seathwaite where the riders grabbed bikes and cycled back to the hotel in Keswick. Luke, the Cycle Leader, had been to the local bike shop and had couple of buckled wheels fixed, bought a new tyre and sorted a few other minor faults with the bikes.

The next morning, the exertions of the long and arduous previous three days were beginning to show but the riders were still in high spirits and keen to get on. The route left Keswick (impossible without a hill or two!) then straight south along the beautiful yet busy A591. They stopped for lunch in Lancaster before continuing south. Team 1 arrived into the hotel around 19:30 with Team 2 arriving shortly afterwards. The final slog up the hill really tested every rider, understandably after a brutal 110 miles in the saddle! Team 3 arrived a little later and had been held up a great deal with a series of punctures and other bike problems. Every member of the group greeted them at the hotel door - it was a very touching moment and undoubtedly boosted the already impressive team spirit. Danny and Tom went out to collect some pizza and a Chinese and returned with a banquet to satisfy even the hungriest of cyclists!

The final day had arrived. It was an early breakfast as riders fuelled up for the long day ahead. They left in two main groups and had a short but sharp descent towards the sea before heading south-west into the unforgiving hills of North Wales.

There were some tough climbs followed by some even tougher climbs as the teams pushed themselves to the absolute limit. As the final day, it was a real test of determination and resolve. Both teams arrived at Capel Curig for some lunch and were subjected to an inspirational and rousing speech by mountain leader Danny. They weren't going to give up and had come too far to throw in the towel.

The support vans were parked at the foot of Snowdon and the team began the final mountain climb at around 18:00. The weather was looking atrocious and both More Adventure Mountain Leaders knew it was touch-and-go whether a summit bid was even possible given the strong winds and torrential rain forecast for the summit. This was where the team would have to push themselves like never before. They'd cycled for nearly 500 miles ascending around 3700 metres, AND climbed the highest peaks in Scotland and England - a total of over 2200 metres…all in the space of 5½ days! This was going to be a huge ask.

The weather began to deteriorate as the group climbed. It was obvious that people were just going through the necessary motions, and at times, the whole team fell silent with the exertion involved after such a long journey. There was no doubt that had this team of incredibly fit individuals would have hopped, skipped and jumped up this mountain had it been the first day! There was still humour there though, they couldn't help but giggle at a guy coming back down with his girlfriend dressed not in Gore-Tex, but what looked like a tweed smoking jacket. He was drenched and his girlfriend looked less than impressed.

The team plodded on and reached the saddle just beneath the summit, in just after two hours in. The wind really picked up here and gusted at around 60mph as the team made their way up the final few hundred metres to the summit. The cloud was down and it was around 0ºC with wind chill. THEY ALL DID IT! All twenty-seven clambered slowly and carefully up the trig-point mound and hugged the tower of concrete at the highest point of Snowdon. What an astonishing achievement for all to have made it!

It was not safe to hang around so the team quickly congratulated each other, took some video footage and photos, then got back down slowly with some very sore knees throughout the team.

Back at the car park the team were met by the rest of the support crew, with some fizzy and big hugs! They were transferred back to their hotel in Betws-y-Coed for showers, a fabulous Indian buffet and two very moving speeches by both Nigel and Aidan.

The team had achieved so much and, even in the absolute face of adversity (punctures, broken cables, buckled wheels, brutal hill climbs, swollen 'water-melon' knees, spicy rock steps, atrocious weather…the list goes on), had fought through. Their passion and effort shone through all of this, and they had proved themselves not only as determined, fearless and unequivocally fit individuals, but also a group with an extraordinary ethos of teamwork and support. There had been tears, laughter, sweat, grime and aches, but the whole team pulled through. An incredible performance by all involved.

If you would like to find out more about The Grace Crocker Family Support Foundation, a charity that offers financial and emotional support to parents whose children are sick, you can do so here: http://www.gracecrocker.org/Welcome.html

This Ultimate Three Peaks Challenge was to raise money for this incredible cause. If you would like to donate, you can do so here: http://www.charitygiving.co.uk/gracecrockerfsf Fort regent held a 2 hour Charity workout on Monday the 20th May. This was to raise money for the Grace Crocker Family Support Foundation, and the Jersey Cheshire homes.

This is the moment, when Mick Le Vaillant, handed over the money raised for the Grace Crocker Family Support Foundation, to the president of the charity Nigel Crocker at the Fort Regent gym.

BOKWA is Different. It is not really a dance workout - there is no choreography and no counting steps. Participants draw letters and numbers with their feet, while moving together to music in free form rhythm.

Everyone is doing it. If you can move and you can spell, you do Bokwa. From 4 year old kids, to men and women in their seventies, to guys with "2 left feet" to world champion dancers, Bokwa engages participants of all ages in the same class and to the same music.

BOKWA, is a trademarked name and workout that is derived from a combination of two words. "BO" represents the light boxing and "KWA" representing the cultural and traditional dance Kwaito, hence, BOKWA is born.

The first masterclass of it's kind takes place at Fort Regent on Sunday 30th June from 11:00am - 12:00pm

A limited number of permanent and casual Five-a-side slots are available at Springfield on Monday, Tuesday and Thursday evenings.

Outdoor ballcourt available on Tuesday and Thursday

Indoor court available on Monday, Tuesday and Thursday

Priced at £40 per hour peak times and £20 per hour off peak

For more details contact:

Permanent bookings via Jacqui Morin on 449619 or by e-mail at j.morin2@gov.je

Casual bookings via Springfield reception Tel. 449615

The Over 50's Bowls and Social Club was started in 1982 Mr Harry Gallichan got together with 18 friends and acquaintances to start up a bowls and social club for people over 50 and others who were near retirement age.

Harry Gallichan was the first president.

The club started playing bowls in the tunnels at Fort Regent and they had a club room to go into after the game for a cup of tea and a chat.

As the club grew, some days there were too many for bowls so board games, cards and darts were available for members to try out.

In 1988 as the club's membership had become too big for the facilities available it was decided to split into two clubs. It was agreed that the president would continue with the over 50's and half of the members and the other half with the vice president Mr John Bertram would form the new club which was how Regent Bowls club came into being.

Fort Regent then donated a trophy for the two clubs to compete for monthly with the winners over twelve months holding it for a year. In 1993 as the president of the Over 50's was not in the best of health he wanted someone to take his place which is when Mr Peter Le Corre was elected.

The club continued to enjoy bowls and also various social activities -:Bingo nights and Beetle drives Theme nights with members dressed in appropriate costume maybe French, Bavarian or Spanish and dancing and singing to the accordionist hired for the night. Refreshments brought by members would be served half way through the evening. All day competitions with lunch included were well supported. Christmas draws with several hundred pounds worth of prizes to be won and a Christmas party were held each year and also Christmas and spring lunches. The club had organised three day bowls matches in Guernsey several times and then in 1994 it was suggested we see if members would be interested in a bowls tour to England for a week. In October 1994 we took a party of 27 to Torquay and have continued every year going to many different parts of the UK and also to Spain, Portugal and Cyprus. To conclude the Over 50's would like to take this opportunity of thanking Fort Regent staff and management for the excellent service and cooperation we have received throughout those wonderful years.

A free, fun competition to encourage more people to enjoy cycling

What's in it for your business:

• A FREE team building programme
• Get more of your staff cycling
• Healthier staff = fewer sick days = save money
• Demonstrate your organisation's commitment to sustainability

Who?
All employees can take part, it doesn't matter if they haven't been on a bike for years - they only need to ride for 10 minutes to win prizes.

Where?
Staff can cycle anywhere they like, anytime they like, over the three-week Challenge period.

How:

• Encourage your staff to ride a bike
• They register their ride online
• Your organisation's score increases
• Your staff go in the draw for great prizes

Contact the Challenge Manager, Ania Deichsel

Email:a.deichsel@gov.je

Phone: 01534 448 293

Or find out more at:www.cyclechallengejersey.org.uk

At the age of 16 Alison became a Youth Leader, supervising and leading activities at Seaton Youth Centre.

Alison started working for the then Sport, Leisure and Recreation Department in 1989, when she was appointed to the position of Accounts Clerk at Fort Regent. When Les Quennevais Sports Centre opened in 1996 Alison moved to the position of Leisure Assistant, utilising her Lifeguard and Exercise to music qualifications which she had gained while at the Jersey Youth Service.

At Les Quennevais Sports Centre Alison introduced Circuit training classes, Aqua Aerobics and FitKid Club, which she ran until 2009. Since then she has continued to be involved with the provision of fitness classes at Les Quennevais constantly expanding her knowledge of the fitness industry. Joining the Exercise Referral team has increased her level of responsibly and awareness of the wide range of facilities Sports Centres offer to people participating in this programme.

In 2009 Alison was one of the first employees to attend the modern Managers course. She enjoyed the course and continues to keep in touch with other members of her cohort who work in various departments across the States. Since that time she has deputised as Duty Manager on various occasions. Looking back on her many experiences while working for the department Alison recalls an evening in December 2012, when on reception duty at Les Quennevais she was part of a team of 3 staff members that helped resuscitate a customer who suffered a heart attack in the Sports Hall by using CPR and a defibrillator.

Congratulations to Alison on her appointment.

In April we ran a competition offering the opportunity to win a variety of prizes from Jersey Adventures.

We are very pleased to announce that Marc Couriard (pictured left receiving his prize from Active Marketing Manager Colin Stanier) has won the £100 activity prize, Simon Stammers (pictured right receiving his prize from Active Marketing Manager Colin Stanier) won a Stand Up Paddle Boarding session for 2 people and Diane Goodwin has won a Coasteering Session.

CLICK HERE to enter this month's competition for your chance to win two tickets to England v Moldova at Wembley.

It may look like a humble rubber tube, but ViPR ("viper") is an extremely effective training tool. Virtually indestructable and incredibly functional, ViPR has already made its mark in gyms, in instructor circles and in the media.

Fort Regent gym instructors Kate Denny Mallen and Michael Donoghue have passed their final assessment for ViPR training and are incorporating it into circuit classes.

ViPR is designed to: 

• Provide an effective, whole-body workout
• Build muscle and burn calories through strength and movement training
• Be lifted, dragged, thrown, stepped on - and pretty much any movement you can think of
• Be safe as it's made of rubber
• Be suitable for all ages and abilities, with weights ranging from 4kg to 20kg

You can find out more on the ViPR Website: http://www.viprfir.com

Gloucester Hall - Monday 20th May from 6.00PM to 8.00PM

This event will give you a taster of a wide variety of different Active classes as well as raise money for the Cheshire Homes and the Grace Crocker Family Support Foundation.

We suggest that participants give a minimum donation of £10.00 to be collected on entry to the Gloucester Hall.

Non-Members as well as Active members are welcome.

Running Order:

5:55pm - Introduction and welcome

6:00pm - Bokwa - with Brodie

6:20pm - Body Attack - with Mick and Gary

6:40pm - Body Combat - with Laura, Kate and Gary

7:00pm - Zumba - with Colin and Julie

7:20pm - H.I.T.T. - with Joe Murphy

7:40pm - Body Balance - with Jim and Laura

On Monday 1st April there will be a charity event for Jersey Hospice at Fort Regent that will feature Circuits, Bootcamp and spinning. Here is the event itinerary:

10.00-10.45am: Circuits/Bootcamp 1 with Kate & Jim
10.00-10.45am: Spinning 1 with Dave & Michael
10.45-11.00am: water/rest break/changeover slot
11.00-11.45am: Circuits/Bootcamp with Kate & Jim
11.00-11.45am: Spinning 2 with Tony

Please note that the spinning is restricted in each group to the first 30 places booked/paid for prior to the event. There are no restrictions to the number of places available in the Circuit-Bootcamp groups.

This event will be FREE to Active members but donations will be kindly accepted. There will be a £5 entry fee to non-members of which will be added to the Jersey Hospice donations. So, if you're interested please speak to Active gym staff. All monies will go to Jersey Hospice.

What is circuits?

Also known as 'Interval/cross training' a circuit training class is where the participant performs a number of themed and times exercises in succession. These are known as 'stations'.

Each station will vary the exercise type and will include bodyweight exercises, free weights and cardio work.

The key component of a circuit class is that it raises the heart rate during the class and keeps it slightly elevated for the next 36hrs. So, the body is forced to burn calories effectively long after the class!

A good vibe and an upbeat atmosphere can be expected during the class to keep you motivated!

You can expect the following results and health benefits from a typical circuit training class:

• Weight Loss/Fat Burning
• Muscle Toning/Definition
• Cardiac/Muscle Endurance
• Blood/Oxygen Ratio Increased
• Improved Fitness/Stamina levels
• Decreased Body fat
• Healthy Lean Muscle
• Deep/Neglected Muscles Targeted (core)
• Better Stability/Co-ordination Obtained
• A higher Metabolic rate achieved
• App. 600+ Calories Burned

Class Days/Times

Tuesdays: 6-7pm
Wednesdays: 7-7.45am
Saturdays: 10-11am 

Your aerobic fitness level gives an indication of how efficiently your heart and lungs are working to transport oxygen and nutrients into tissues and helping to remove waste from your body more quickly. Aerobic fitness also helps keep our heart strong and working to its optimum capacity.

How do you test your aerobic fitness?
Before you start marching, make a mental note of the point between your hip and knee. Aim to bring your knees up to this point for every step you take. Now begin marching on the spot, bringing alternate knees to this benchmark height.

As your right leg comes up, swing your left arm in a marching rhythm before changing to the opposite leg and arm. Your head should be looking forward. Try not to bring your knee up too far as you could pull a hamstring.

Aim for 30 steps in one minute and continue marching for three minutes. When you have completed this exercise, measure your heart rate by placing two fingers on the pulse found on your wrist just below the base of your hand. Take a count of the number of beats you can feel over a period of ten seconds. This indicates how efficiently your heart and lungs are working to bring oxygen and nutrients to your body.

What the results show:

21+ beats - poor level of aerobic fitness
16 - 20 beats - average level of aerobic fitness
Less than 16 beats - good to very good level of aerobic fitness 

Fort Regent, Springfield and Les Quennevais have now re-opened after being closed for the last couple of days due to snow.

Fort Regent, Les Quennevais, and Springfield sports centres will close at 12pm noon today (11/3/2013).

Sports centres were open to the public from early this morning but following a deterioration in weather conditions a number of user groups and individuals have cancelled their planned activities. In the interests of safety of access, and the forecast worsening weather conditions, sports centre managements have taken the decision to close today.

We will update you as to when the centres will be re-opening later today or tomorrow morning.

When exercising at any of our Active Gyms in Jersey, it is important to stay hydrated, this article outlines what is required to keep the right balance of hydration throughout the day.

We can survive without food for up to a month but can only go 3 days without fluids. Drinking fluids provides us with the most important nutrients that our body needs. 

How much fluid do we need?

The body loses about 1.5 litres a day through the skin, lungs, digestive tract and via the kidneys as urine.

We make about 1/3rd of a litre per day when glucose is burnt for energy. Therefore the minimum we need per day is 1 litre. Ideal is 2 litres per day.

How can we achieve the correct balance?

Fruit and vegetables consist of around 90% water and provide it in a form easily used by the body.

One kilogram of fruit and vegetables provides approximately 1 litre of water. Therefore if you eat the recommended intake of 4 pieces of fruit and 4 servings of vegetables per day, you are not only providing your body with an abundance of vitamins, minerals and beneficial plant chemicals but you are also providing approximately 1litre of water. This leaves 1 litre to be taken as fluid.

The remaining litre can be taken in the form of:

• Water

• Herb or fruit teas

• Diluted fruit juice (in moderation)

• Freshly squeezed fruit and vegetable juices.

Water is not simply H20. A typical spring water provides 100mg of calcium per litre (Therefore 1 litre can provide 1/6th of your daily 600mg calcium requirement).

Carbonated water

• Not all bottled water is spring water (read the label carefully)

• Artificially carbonated water actually depletes our minerals (the carbon molecules in artificially

carbonated drinks are unattached and can bind to minerals in the body, taking them from us)

• People who consume a lot of carbonated drinks tend to have less bone density than those who do not.

Tap water

There are concerns over the anti-nutrients such as nitrates, lead and aluminium, contained in tap water.

Levels of these exceed safety limits in much of Britain and approximately 1/4 of all British tap water contains pesticides at levels above maximum admissible concentrations set by the EC. 

Therefore it is best to drink filtered, bottled or distilled water (although filters also remove naturally occurring minerals from the body).

Caffeine

The stimulants in tea and coffee act as diuretics and rob the body of valuable minerals. Therefore they are not recommended as ideal sources of fluid intake. 

• Caffeine is not good for health or energy levels

• It can cause a rapid heart beat and lead to irritability and anxiety

• Caffeine causes a blood sugar peak (instant 'energy'). The body scrambles to adjust this increase in blood sugar by releasing insulin to bring blood sugar levels back to normal ('slump'). This causes hunger and uneven energy levels.

• Decaffeinated still contains stimulants. Chemicals are used to remove the caffeine.

Conclusion

Drink 1 -2 litres of water and herb tea per day (try taking a 2 litre bottle of water to work and drinking it throughout the day)

• Dilute fruit juices with 50% water

• Be well hydrated before exercise and drink an extra litre of fluid per hour of exercise

• Limit tea and coffee

• Drink alcohol in moderation.

Don't use thirst as an indicator of fluid need. you will already be dehydrated by the time your body starts signalling thirst!

You can read more about hydration in this article Are you dying of thirst? For a full list of Active classes at our three great centres go to our online timtable.

The number of people who are overweight or obese has been rapidly increasing in the UK, to the point that obesity is becoming one of the UK's most serious health problems. Currently, 38% of the people in the UK are overweight and a further 20% are obese. Data collected in a Jersey Health Survey show that we are not far behind, with 33% of people reported to be overweight and 12% obese.

Being overweight or obese can affect nearly every part of your body. It can increase the chances of having heart attacks, high blood pressure and even developing diabetes and certain cancers. Other reasons for controlling weight may be as important to you as your health. You may want to get fitter, get into shape, look better and feel better or just be able to get into clothes that no longer fit.

So how do we know what a healthy weight is?

The definition of overweight and obesity is usually based on an approximation of body fat, based on our height and weight. Risk of illness increases significantly somewhere between BMI values of 25-30 and increases rapidly at BMI values greater than 30. However, underweight people are also at risk, with BMI value of less than 20 linked to decreased longevity.

Are you an apple or a pear?

BMI is a simple and useful tool but does have limitations. It takes no account of variation in stature, frame or body composition, so a very muscular person may appear overweight if BMI is the sole assessment tool. Evidence suggests that intraabdominal fat (apple shape) is greater risk factor for developing heart decease and diabetes than a similar weight of fat deposited subcutaneously (pear shaped). Hence waist circumference has also been proposed as an alternative measurement to BMI.

Small changes can lead to big benefits!

The good news is that if you are overweight, even a small weight loss can produce a variety of health benefits. It's not always easy to lose weight, but both diet and physical activity levels play a role in tackling obesity. Many physically inactive people fail to recognise that their energy needs are low and tend to overeat and hence gain weight.

Be weight wise, eat sensibly!

The best way of keeping your weight in control is to eat a healthy balanced diet. All research findings suggest that losing weight steadily and gradually is the safest way and the weight is much more likely to stay off than if you lose it quickly. Crash diets result in loss of muscle tissue and water. So, although the scales may read less, your body has not lost much fat. Also your metabolic rate slows down and it becomes even harder to lose weight.

If you are trying to lose weight, aim to lose no more than one to two pounds (half to one Kg) each week.

Measuring your waist is an easy way of finding out whether you are an 'apple' or 'pear'. To measure your waist find the bottom of your ribs and the top of your hips. Measure around your middle at a point mid-way between these (for many people this will be the tummy button). Use the table below to see if you are at risk of ill health.

foods like pie and chips occasionally is fine, but having them everyday instead of a variety of different foods is not so healthy.

The main rules for healthy eating are:-

• Eat plenty of fruits and vegetables. All types - fresh, frozen, tinned and dried are good.

• Have some starchy food with each meal. These are bread, potatoes, rice, pasta, noodles and other cereals.

• Choose low fat dairy products where possible (milk, yoghurts and cheese).

• Eat small portions of lean meat and fish.

• Limit fatty and sugary foods and alcohol.

• Eat regular meals.

Changing your diet and getting more ACTIVE both need careful thought and effort, but often small changes can lead to big results. 

The list below are some simple actions you could try if you are trying to control your weight:-

• Do nothing else whilst eating, enjoy your food and try not to rush meals.

• Eat regularly. Skipping breakfast may mean you are tempted with chocolate or biscuits mid morning.

• Eat whilst sitting down.

• Keep healthy snacks to hand.

• Wait at least five minutes after finishing your meal to decide if you need second helpings.

• Ask yourself if you are really hungry.  Would a low calorie drink suffice?

• Remove serving dishes from the table if you think you will be tempted to overeat.

• Stop on a full stomach.

• Clean your teeth after a meal or when you have the urge to overeat.

• Practice refusing offers to overeat. Learn to say 'no thank you' firmly and politely.

A wall sit with lateral dumbbell raise 

Basic: Muscles used-Quads, lateral raise 

• Stand against an unobstructed wall 
• Feet approx 12 inches from wall, shoulder width 
• Dumbbells to side, palms facing in 
• Slowly lower knees to 90 degrees (hold position) 
• Slightly bent arms throughout lateral raise up to shoulder height 
• Lower arms and regain standing position (slowly) 

Dumbbell chest press on fit ball 

Basic muscles used: Chest, triceps, abs and shoulders 

• Start from sitting on the ball, walk out slowly and ensure neck and shoulders are supported 
• Feet should be slightly wider than hip width apart 
• Begin with elbows at 90 degrees, palms facing away from head 
• Raise both arms (exhaling) until weights touch 
• Lower back down to start position (inhaling) 

 10-12 times, sets according to your workouts 

Squatting cable rows 

Basic muscles used: Hamstrings, buttocks, spinal erectors, lats, rhomboids, traps, biceps and abs. 

• Try different handles on occasion 
• Handle height approx waist height when standing 
• Squat with straight arms 
• As you stand pull handle into ribs (one fluid motion) 

Squat back down slowly releasing arm tension to almost straight. 

As a sports person, the drive to improve your athletic performance and fitness levels will be of utmost importance to you. 

Motivational factors such as reaching personal goals, having a desire to win and possibly the compelling financial rewards of success are a constant provocation for you to train even harder and for longer‮.

However, the stresses and strains of general life demands, strenuous training, and insufficient rest can have a negative influence on both your athletic performance and your health which may result in recurrent infections such as troublesome coughs and colds.

The link between sport and illness

Research has shown that during intense training or after competition people tend to be more susceptible to common maladies such as coughs and colds. It is also known that nutrition plays a major role in your individual risk of developing infections. That's why a healthy balanced diet with adequate micronutrients (minerals and vitamins) can help to keep you 'infection-free' by maintaining your immune system function and keeping your white blood cells fighting fit.

On the other hand, poor eating patterns perhaps caused by dieting or trying to make a low body weight for competition can lead to trying to nutritional deficiency which in some cases can lead to a suppression of the immune system and illness.

Training increases the body's requirement for most nutrients. In many cases, these increased needs are met by the increase in food consumed,  but it is still advisable for active people take a vitamin/mineral supplement to counteract any nutrient imbalances that may occur.

The science

An extensive study by sport scientists in South Africa has focused on the suppressive effect of strenuous exercise on peoples' immune systems, as well as looking at what vitamins and minerals would help sports people combat this issue. 

In the first phase of the experiment, the scientists gave a group of runners and triathletes a daily multivitamin and mineral supplement for six weeks. The scientists found that the daily multi-vitamin and mineral supplement had improved the killing capacity of white blood cells. In the second phase of the experiment, the same group of runners and triathletes were asked to take a high dose of antioxidants (vitamin C, vitamin E and Beta-carotene) for just seven days prior to a strenuous 2-hour run (designed to suppress their immune system function).

The function of a family of white blood cells called neutrophils which provide the first line of defence against disease-causing bugs by attacking and killing these invaders when they enter the body. Once again, the killing capacity of the neutrophils was found to have increased following the supplementation compared to a placebo.

Supplement your health

Since dietary supplements of vitamins and minerals (in the recommended dose) are not detrimental to health and nor are they classed as a performance enhancing drug, even elite athletes can supplement their diets with them.

It was found that the neutrophil function of those athletes that took the placebo actually decreased. The results from this study point to the use of combined daily multivitamin, mineral and antioxidant supplements to help maintain the immune system and general health of sporty, active people.

However, it is strongly recommended that you take supplements within the recommended daily intake (RDA) limits for physically active individuals and only those that are supported by scientific evidence.

Megadosing is not recommended. In fact, very high intakes of some vitamins and minerals can actually cause immunosuppression.

Furthermore, ensure that your nutritional supplements are bought from a reputable supplier who will provide you with a certificate of purity for your batch of supplements to show that they are free from steroid and stimulant contaminants.

At a loss for what to eat at each lunch-time or bored to death with your usual choice of sandwich? Check out some of the following lunch ideas. Choosing a healthy nutrient-packed lunch can go a long way to help you avoid that mid-afternoon slump (along with a good night's sleep!), boost your afternoon brain power and help you avoid the temptation of joining in the daily afternoon biscuit ritual.

Alternative lunch options

Occasionally trying an alternative to a sandwich may help to boost the nutrient levels of your diet. Try some of the following suggestions:

• Hummus with raw vegetable selection (carrots, broccoli, cucumber, chunks of pepper)

• Try Cauldron's Organic vegetable Pates - spread on brown rice crackers from Health Essentials (try roasted parsnip & carrot or Moroccan chickpea - gorgeous!)

• Wholemeal pasta / rice / cous-cous salad with chopped raw veggies and flavoured with herbs, sun dried tomatoes, lemon, chilli. Include a dessertspoon of oil such as Udo's oil blend or Essential Balance Oil in the dressing to boost essential fat levels in the diet (oils available from Health Essentials, Carob or Leaders health food shops)

• Baked potato without butter topped with prawns and chopped carrot; cottage cheese, chives and cucumber; or tuna with chopped olives, spring onions and herbs

Good lunchtime sandwich shop food

• Sushi from M & S, The Potteries or Jersey Sushi at Fort Regent

• Mange-tout do great salad tubs - really healthy and nutritious

• Rice and pasta salads - opt for wholemeal pasta or brown rice. Check they include loads of veggies and not too much oil/mayonnaise

• Wholemeal sandwich with healthy fillings such as prawns/grilled chicken/cottage cheese/avocado and tomato

• Home-made or shop bought natural ingredient soups - if you are vegetarian

check these soups are not made with chicken or beef stock

• Fresh fruit smoothies - made in house. Some smoothies can contain LOADS of sugar. Always check the sugar content.

Beware of these ingredients hidden in your lunch-box!

• Sugar laden yogurts - instead opt for low fat Bio yogurt with chopped fresh fruit

• Pre packaged meats such as bacon or ham - often contains unhealthy preservatives such as nitrates and nitrites

• Flapjacks or muffins (which appear healthy enough) high in sugar and fat

• Low fat 'healthy' snacks - check the ingredient list for unwanted hydrogenated fats, additives or artificial sweeteners

• Mayonnaise coated coleslaw or potato salad

• High fat sandwiches - check the ingredients - not all sandwiches are equal e.g. bacon and brie/ham and cheese/chicken and thick mayonnaise

Ladies, have you ever wanted to try squash? A Sunday morning ladies squash session has been set up at Fort Regent to encourage ladies to come and enjoy the game. Newcomers welcome.

'Active ' members play for free, non 'Active' players pay £3 to help cover court costs. 
 
We meet every Sunday morning from 10 til 12 noon.
 
A racket can be provided for the morning if you don't have one.
 
All levels are welcome
 
Any queries to contact Judy McPherson on 07829955125

Good morning

I hope you don't mind me emailing you direct, I found your email address on the States Intranet. 

On Saturday morning I took out an Active Card after a break of 2-3 years, so on Sunday I went for a swim and a steam and sauna at Les Quennevais.  Afterwards I went upstairs for a coffee and was surprised to see that the café had been re-branded and was offering a wide range of healthy food.  I was equally impressed to see Gluten free options (these are still fairly hard to come by) so I ordered a Gluten free Brownie and a coffee - and then thought there must have been a mistake when I was only charged £2.70!  (But there wasn't).

I would just like to say "well done" and thankyou for making this café better than it was before, while keeping the prices more than reasonable.  Myself and my daughter will be coming swimming frequently over the next few months - we used to go for coffee elsewhere after our swim, but we will definitely stay at Les Q now instead.

The Jersey Kenpo Karate Centre of Excellence at Fort Regent is offering Active members an opportunity to learn Martial Arts on a short action packed 4 week introductory course in September. 

This exciting opportunity is being offered free of charge to all Active card members.  Membership number will be required when confirming attendance.

The course will teach students many aspects of Martial Arts including Karate and Self Defence and has been designed to give the individual confidence and greater environmental awareness.  It will also include some aspects of Oriental Philosophy.

Instructors Mr Roy Macdonald, Chief Instructor and 9th Degree Black belt, and Mr Jon Allo, Senior Instructor and 3rd degree Black Belt, will deliver the course.

Active card members interested in participating should contact Roy Macdonald as directed below:

Telephone: 07797 712 042
E-mail: jsykenpo@jerseymail.co.uk
Website: www.jerseykenpokarate.com

BOKWA, is a trademarked name and workout that is derived from a combination of two words. "BO" represents the light boxing and "KWA" representing the cultural and traditional dance Kwaito, hence, BOKWA is born.

It is an intense cardiovascular workout combined with South African war dance, Capoeira, Kickboxing and Steps. It has been proven to burn a great amount of calories making it easier for weight loss goals. Through the use of fast paced extreme movement, a fun, challenging, and energizing total body workout was created.

BOKWA is a very unique dance fitness program due to the use of letters and numbers as placement combined with use of hand signals and American Sign Language. It is refreshing and builds strength and endurance driven by the pulsating rhythmic beats of African, Latin, Popular dance and House music. Bokwa is an innovative dance fitness program that is an abundance of fun and does NOT feel like a workout!!!!

Learn something completely new! Bokwa is the new exciting fitness dance, available to everybody, using the rhythmic beats of African, Latin, popular dance and house music. High and Low impact cardiovascular dance worksout.

The Bokwa dance steps will be broken down into easy to follow steps by using repetition. Handouts will be provided to refer to steps and their given names of the letters of the alphabet. We will be counting steps, while working to the beat, phrase and block led by the tutor. It covers the mixture of low and high impact movements.

By the end of this course you should be able to:

Demonstrate the new dance/fitness routine, increase fitness, flexibility, strength, motor skills and sense of rhythm. Describe where Bokwa originated from.

What level is the course and do I need any particular skills?

Suitable to all who have interest in fitness and dance.

How will I be taught, and will there be any work outside the class?

Demonstration, verbal explanation, handouts, correction, repetition, pair work.

Are there any other costs? Is there anything I need to bring?

Wear confortable clothes and cross trainers to support your feet and ankles.

Do I need to have an interview before I can enrol?

No.

We all know the scenario. You arrive at the gym, pushed for time and raring to get your workout over and done with. Warming up takes time and after all you did just walk all the way from the car park!!! So how can we convince you of

the importance of always including the warm-up and show you the risks if you just throw yourself straight into the gym without any preparation.

The Benefits

• Raising Core Body temperature - Muscles will be much more responsive due to the increase in blood supply and oxygen to the working muscles. REMEMBER warmed up muscles are able to exert greater power - a definite plus!

• Improved Flexibility and Mobility - Due to the increase in blood supply the muscles become more pliable and the joints secrete synovial fluid which acts as a lubricant - think of oiling your bike to keep all the parts working efficiently. 

• Mental preparation - A warm-up gives you time to focus on the exercise ahead and leave the stresses of the day behind. You wouldn't ask an Olympic diver to throw himself off a height without some sort of mental preparation - now would you? 

The Risks

Injury - Decreasing your risk of injury is the MAIN reason to warm-up. Cold muscles are more susceptible to injury due to lack of elasticity. Imagine your muscles as a piece of chewing gum. If you tried to stretch it when it was cold and just out the wrapper, it would snap. But if you chew it for a few minutes and allow it to warm-up, then you can stretch it to your hearts content. 

The Process

Mobilise joints - include movements that take your joints through their full range e.g. shoulder circles. This increases synovial fluid production. Lower body mobilisation can be done on the cardio equipment. 

A 10 minute pulse-raiser - helps raise body temperature and should leave you 'mildly' sweating. In the gym this can be done on the cross trainer, bike etc.

Powerplate - warms-up the muscle fibres super fast and offers an alternative warm-up for weights equipment. 1 minute for lower body (e.g. mid-squat) and 1 minute for upper body (e.g. press-up position).

Specific Warm-up - concentrates on the body part about to be used through rehearsal e.g. performing the first couple of sets of an exercise using light weights. 

The Big Question - Pre-workout stretching? It's been shrouded in controversy for some time. Should we stretch before a workout, or should we simply not bother and get on with our routine?

According to Robin Redgrave, Director of YMCAfit, exercise sessions where joints remain within a controlled range of movement (as in a resistance machine session or a group indoor cycling session) may not need a stretching component during the warm-up. However given that the jury is currently out on this issue, it wouldn't hurt to spend a couple of minutes stretching the muscles about to be used in your workout. However spending ten minutes static stretching after the warm-up, where the body temperature is allowed to drop completely defeats the aim of the warm-up and may actually increase your risk of injury! Don't waste time - get on with the workout!

Remember

From a weight training point, warm muscles are able to exert greater power, contract more efficiently and for longer before fatigue.

With regards to cardio training, research shows that an effective warm-up can increase exercise time and enable you to continue for longer.

So start your workout with a big bang and prep yourself properly!

Now that we've got you hot and bothered and raring to go, you'll have to wait until the next issue to check out more top tips to get the most out of your workout.

Brown rice salad

Cook brown rice and add chopped cucumber and pepper, grated carrot, spring onion, a handful of lightly toasted pine nuts or chopped cashew nuts, chopped sun-dried tomatoes and a small amount of feta cheese. Moisten with a dessertspoon of cold pressed essential fat oil from the health food shops Carob, Leaders and Health Essentials.

Guacamole (Avocado Dip)

Mash the flesh of 1 avocado with 1 tbsp of freshly squeezed lemon juice. Add some finely chopped red onion, 1 crushed garlic clove, 1 chopped tomato, 1 tbsp fresh coriander and olive oil. Mix well and season with salt and pepper. Eat with pieces of carrot, cucumber, celery, red or green pepper, green beans, broccoli or cauliflower.

Quick Quinoa Salad (adapted from Gillian McKeith's 'Ultimate Health Plan')

Boil 50g quinoa grains for 10 minutes. Drain under cold water. Add chopped cubes of cucumber and beetroot, sliced spring onions, sliced chicory, a handful of trimmed mange-tout and some chopped parsley. Add some of your favourite salad leaves and sprinkle with a small handful of raw nuts such as hazelnuts, cashews, almonds.

Don't forget the mid-afternoon snack

Remember that eating 'little and often' is one of the best ways to eat. So don't wait until tea-time before you get your next food fix. If you do this, your blood sugar levels will usually drop to a low level, leaving you feeling lethargic in the afternoon and at risk of indulging in the mid-afternoon treat box at work! Be prepared with a healthy supply of snacks, ready to combat any afternoon hunger pangs.