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Your Active is here to help you!

We have a wide range of articles about fitness, health and events at Active.

Read one of our many articles below by clicking on the title and after you have finished, let us know what you think by submitting a comment. What fitness techniques have you tried that have worked or failed? Is there a new kind of fitness class that we don't currently provide? What more could we do to help you achieve a healthy lifestyle?

We will be uploading more articles regularly so please keep an eye on this page, and we hope to hear from you soon!

Lucy Kerr Fitness Session Offer September 2016

24731-Active -EDM-August -2016-Lucy -Kerr

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 or give me a call on 07797 761892 to arrange a free consultation and book your session.

Written by active at 12:00

Nordic Walking

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

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.

Written by Active at 00:00

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Humfrey The Lion returns to Fort Regent

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.'

Written by Active at 00:00

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Christmas & New Year venue opening times

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.

Written by Active at 00:00

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Fort for All - map and schedule

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

Written by Active at 00:00
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Trekking in aid of the Jersey Cheshire Homes

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.

Written by Active at 00:00

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Fort for All

Written by Active at 00:00

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Your great feedback

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."

Written by Active at 00:00

Jumping Fitness is coming to Jersey

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


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

To Book
Call Lenny: 07700332333 or Email:

Written by Active at 00:00

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The 6th Peter Brown Channel Island Pool Lifeguard Challenge

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

Written by Active at 00:00

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BOKWA Masterclass 18th August 2013

Written by Active at 12:00

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Active Junior Summer Pass 2013

Active Junior Summer Pass 2013
Written by Active at 18:00

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Sweat the alphabet, Dance the Digits

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

Written by Active at 00:00

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Five-a-side slots are available at Springfield

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

Casual bookings via Springfield reception Tel. 449615

Written by active at 08:00
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The Over 50’s Bowls and Social Club has moved

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.

Written by Active at 10:00

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Cycle Challenge Jersey 10 - 30 June 2013

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

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.

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


  • 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

Phone: 01534 448 293

Or find out more

Written by Active at 14:30

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Alison Bellee has been appointed Duty Manager at Les Quennevais

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.

Written by Active at 11:00

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Jersey Adventures Competition Winners

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.

Written by Active at 10:00
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Introducing ViPR

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:

Written by Active at 10:30
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Charity Event for Jersey Hospice

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.

Written by Active at 11:00

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What is your aerobic fitness level?

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 

Written by Active at 11:00

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All Active centres are now open

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

Written by Active at 10:00

Active Centre Closures 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.

Written by Active at 11:40

Optimum Hydration

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).


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.



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.

Written by Active at 11:00

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NEW! Ladies Squash

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

Written by Active at 13:00

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FREE Kenpo Karate Introductory courses for Active Members

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

Written by Active at 00:00
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Introducing BOKWA

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?


Written by Active at 12:00

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Café Des Sports opens at Les Quennevais

On Thursday 5th July 2012, Les Quennevais Sports Centre's café will re-open as CAFÉ DES SPORTS. The café will have a new look together with a new menu, designed to compliment the healthy lifestyle choices enjoyed by Active people.

New proprietors Paul and Rachel Mauger will be familiar to many centre users; Paul was previously one of the Duty Managers at Les Quennevais Sports Centre for 16 years, and together with their young family, they have enjoyed considerable time at the centre. Both are keen sports people - Rachel with marathon experience, and Ironman aspirations - Paul heavily in to Road cycle racing, with the 2012 Haute Route 7 day alpine sportive event in August.

Paul and Rachel are looking forward to their new venture and felt that the café and its menu were ready for a new look.  They have created a new menu filled with traditional favourites and new healthy options.  These include - freshly squeezed juices and smoothies, together with a salad bar, quality coffee and teas, light seasonal meals and a good range of homemade cakes, not to mention healthy morning take - out options for early gym and swim users, rushing off to work!

Of course the old favorites, such as burgers and fries will still be available.

Adopting the "use local" motto, Paul and Rachel indicate the emphasis will be on using fresh, quality ingredients, locally sourced from independent suppliers - where practical.

Paul and Rachel have a young family, and understand that parents often want healthy, good quality food options for their children, and look forward to presenting parents with a new children's menu.  This will include freshly made pasta dishes as well as a grazing platter to tempt little appetites. Their own children have proved to have limitless energy levels on a diet of healthy, home cooked meals. 

They will also introduce a modest play area for younger children, to allow parents a little bit of quiet time, to catch their breath and revitalize, while enjoying a soothing drink in the new soft seating area.

Paul, Rachel and staff look forward to welcoming both existing and new clients.

Written by Active at 17:00

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The Active 8 ultra-fit challenge

Fort Regent gym will be challenging you to The Active 8 ultra-fit challenge throughout July and August.

If you want to improve or test your current fitness levels you must complete the challenge of 8 exercises back to back with little or no rest as many times as you can over this 8 week period. 

Start and finish this timed challenge at the gym desk whenever you are feeling up to it, gym staff will be on hand to demonstrate the correct technique for the exercises and generally encourage you to complete this task which consists of press ups, sit ups, chins, squats, lunges, rowing, cycling and running. 

The time to aim for is 20 minutes, great for lunchtime workouts.

A leader board will be displayed at the gym reception to incentivise participants.

If you feel up to the challenge ask for further information at Fort Regent Active gym and activate your energy levels this summer.

Written by Active at 16:00

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Head to head with your excuses

Personal Trainer's Top Tips

"As an Active personal trainer I hear plenty of excuses for not exercising, yet for many it is the highlight of their day. There is a broad range of activities and it is important that in order to achieve your health and fitness goals that you find something you enjoy. This could be a structured program at Active Gym or an activity in your own home. Unleash the power and see the positive changes in your body and lifestyle."

How many excuses?

EXCUSE - I haven't enough time.

Create the wheel of time and find out how much time you really have.

Shade in the hours you sleep, work, and activities throughout your day. See how much time is left to exercise. If your wheel is full try to combine exercise within your normal day. For example walking to work, park at the far side of the car park, use the stairs instead of the lift. 

EXCUSE - I'm too tired after work.

Commit to something - a friend, a class or an Active personal trainer. Consider the possible reasons "Why you are tired".

Have a healthy snack in the afternoon and some fruit before you leave work, to combat tiredness.

Change your habits & routines after work; don't go straight home but exercise on the way. Get organised pack your gym kit the night before. Don't get that after work feeling. Don't slouch, get out and get active - walk to a friends house, go to the park, take the dogs or the kids, remember this should be enjoyable! 

If after work doesn't suit - try other times of the day, morning or lunchtime could be a better alternative. Research has been suggested that early morning training is more beneficial to you than other times of the day, your body is working harder due to the lack of blood sugar in your body, forcing your body to burn fat. What better reason to get up early!!! Also the gyms are quieter.

Buddy training at lunchtime - Team up with a friend from work motivating each other as you train. Make sure you leave enough time to cool down, stretch & eat after your work out.

EXCUSE - I haven't exercised for years.

What is stopping you from exercising? Write down a list of possible reasons and try to and give yourself a solution. Try to address the reason why you stopped exercising, as this demotivator is likely to reoccur.

EXCUSE - I don't want to bulk out.

Fat weighs less than muscle but takes up more space. Therefore by using weights to convert excess body fat to muscle you will achieve a slimmer physic. Resistance training (Weights) is your quickest and most effective route to the body you want. The major advantage of resistance training is the after-burn it provides.  This lasts up to 48 hours as the body repairs the muscles worked. When carrying more muscle you will be burning more calories whilst at rest.

Women generally find it difficult to gain muscle due to the lack of testosterone in their body (testosterone stimulates muscle growth).

Research time & time again proves that any exercise is better than none. So don't get too technical about it. Find something you enjoy, put your trainers on and 'JUST DO IT'.


Too embarrassed to go to the gym 

Weak knees & back problems

I don't know how to use the machines

Lack of motivation


Go to a single sex class

Go when the gyms are quiet

Go with a friend

Book a session with an Active Personal Trainer

Exercise at home with or without a Personal Trainer

Obtain advice from your doctor

Book an assessment with Exercise Referral

Book a session with an Active Personal Trainer

Book an induction with an instructor

Book a session with Active Personal Trainer

Book a session with an Active Personal Trainer

Book a class

Arrange to meet a friend

Join a Club

Book a session with an Active Personal Trainer

Written by Active at 10:00

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Get Active Online

Members of Active, Jersey's biggest sports and leisure club, can now access a range of services online with the launch of a new website.

The site has been redesigned to make it easier for users of the sports centres at Fort Regent, Les Quennevais and Springfield to search for information on classes and events using a range of different criteria - by type, venue, activity and instructor. They will also be able to view class timetables and check availability in real time.

David Bisson, the Head of Operations for the Sport and Leisure Division, said they had been working with local marketing, design and online specialists The Idea Works to make all their membership, customer services and booking information available on a new dedicated website.

"This is a big step forward for Active as, by moving all our customer services online, we can provide instant updates about class times, events, cancellations and availability. It gives our clients much easier access to a whole range of information they would previously have only got through brochures," he said.

Mr Bisson explained that the redesign and launch of the new Active website would reduce the amount of paper-based information being produced, resulting in a small budget saving, whilst providing an improved and more efficient service.

"It means users can find the latest, most up-to-date information, rather than having to sift through the entire class timetable lists, and gives them what they want, when they want it," said Mr Bisson.

"We already know from the success of our online arts booking system that many customers prefer this means of communication and since the dedicated site launched last week we've seen a huge increase in the number of hits and time spent on the site," he added.

The new website also has a big emphasis on 'Pay & Play', which encourages non-members to use the sports arena and court facilities for activities such as five-a-side football, badminton and volleyball, together with details of Active's new swim school.

In addition, there is a regular blog containing a range of articles and tips on health, diet and fitness as well as full information on concert and event listings which can be previewed and booked online.

Martyn Aubert, creative director of The Idea Works, said: "As Active's long term partners, we've worked with them to develop the brand and to design and produce a range of brochures, adverts and other promotional material for the print media, but are excited at the opportunities afforded by the move to online, especially the chance to further improve the customer offering via the website and through continued use of social media." 
Active was set up in October 1999 to encourage Islanders to use the sports facilities operated by Education, Sport and Culture on a regular basis, to provide good value and increase participation across a range of activities.

Membership of Active entitles members to unlimited use of three fully equipped gyms, swimming pools, sauna and steam rooms and access to over 80 exercise and fitness classes.

Currently, there are over 5,000 registered members and, over the years, the Active scheme has introduced a number of initiatives, such as exercise referral, crèche facilities and reduced rates for special interest groups. It also offers free use of its facilities to schools.

Written by Active at 12:13

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Detox Tips For The Summer

Why detox? Gentle detoxing can help remove the build-up of foreign substances and toxins from your fat stores in the body. These accumulated substances can sap your vitality and can be the cause of tiredness, headaches, constipation, allergies, low sex drive, skin problems and excess weight. Having an occasional clean out can help the body re-gain some of its lost vitality and give you renewed energy for a fun-filled summer.

Some of the following tips will help you get started:

Cleanse with Water

You should drink between 1 and 2 litres of bottled or filtered water per day. Drinking plenty of water is an important part of detoxification that will help cleanse and eliminate toxins from the body. Avoid fizzy drinks and reduce your tea and coffee intake.

 Top Tip = Start your day with a cup of warm water and lemon to flush out your kidneys. It will zest up the start of your day.

Detox Tips For The Summer Image

 Out with the Energy Sappers (Caffeine)

Increase your energy levels by reducing your caffeine intake. Caffeine is an anti-nutrient and will rob your body of vital vitamins and minerals. It can reduce the absorption of iron and zinc by up to 50%, which can reduce the effectiveness of your immune system. Caffeine is a stimulant that overworks the adrenal glands leading to adrenal exhaustion and a more tired you.

Top Tip = Come off the caffeine slowly. Start by reducing the amount of coffee you drink by half. Experiment with alternatives such as Red Bush (Rooibosch) tea, Caro coffee alternative and herbal teas. Don't be put off by your first herbal tea taste, there are loads to choose from!

Reduce Sweet and Fatty Foods

We all know this, but how many of us have diets high in the wrong kind of fats and hidden sugars. Read food labels and become aware of what you are putting into your body. Too many sweet foods can play havoc with your blood sugar levels, immune system and mood. Avoid refined white sugar, dextrose, corn syrup and artificial sweeteners. Use healthier alternatives such as naturally sweet fruit juice, honey and molasses.

Top Tip = Sweeten your breakfast cereal with fresh fruits.

In the Raw

Try to include one raw food meal each day. This will help increase your intake of vitamins, minerals and beneficial plant chemicals. Raw food is also a good source of live enzymes, which aid in the digestion and processing of food.

Top Tip = Try different ingredients to jazz up your salads such as grated carrot, shredded red and white cabbage, grated beetroot, sliced mushrooms, black olives, spring onions, sun-dried tomatoes, marinated prawns, griddled chicken and small amounts of feta or goat's cheese.

Surround yourself with Fresh Fruit and Veggies

No excuse now, bright coloured fresh fruit and vegetables are everywhere and you need to make the most of it. Include salads, fresh fruit smoothies, chilled vegetable soups, fresh fruit juices, fruit salads, crudités with guacamole, or hummus dips (see recipes below.)

Top Tip = Snack on chopped vegetables such as carrots, cucumber, sugar snap peas, broccoli with a low fat dip or serve as starter.

Be Inspired by Colour

When shopping, try to include some form of fresh food in your basket from every colour of the rainbow. Your basket or trolley should be brimming with colour and freshness. This will help ensure you get a wide range of protective nutrients for your body. Try including berries (purple and red), apples and pears (green), mangoes (orange), pineapples (yellow). For vegetables try aubergine and tomatoes (purple and red), spinach (green), sweet potatoes and butternut squash (orange) and yellow peppers. With regards to the kids, try to encourage them to help find the colours.

Top Tip = Eat from the rainbow.

Learn to Love the Freedom of the Outdoors 

Get outside more and fill your lungs with fresh air.

Top Tip = summer is the perfect time to try a new form

of exercise and use up all your newly found energy! Try tennis at Les Quennevais (part of the Active card), a swim in Havre des Pas pool, cliff-path walking, cycling, jogging or try the new Trim Trail at Fort Regent.

Summer Recipes

Mango and Strawberry Fruit Smoothie (2)

1 ripe mango, chopped

6-8 strawberries

1 pint soya milk

4 tbsp low fat Bio or unsweetened soya yogurt

Mixed ground seeds

Blend all the ingredients together in a blender until smooth. If the consistency is too thick,

then add some filtered water and blend.


400g tin chickpeas, drained and rinsed

2 garlic cloves, crushed

2 tablespoons (30ml) olive oil

120ml tahini (sesame seed spread)

Juice of 1 lemon

Pinch of paprika or cayenne pepper

Freshly ground black pepper

Puree the chickpeas and other ingredients in

a blender or food processor ingredients to make a creamy consistency.

Taste and add more black pepper or lemon

juice if necessary.

Chill in the fridge for at least 2 hours

before serving.

Serve with freshly cut carrots, celery, peppers, broccoli and cauliflower or as a spread for sandwiches or tortilla wraps.

Written by Active at 10:49

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