Getting ready to spring back!

We are so excited to announce that we will be reopening on 12th April with our indoor gym and swimming pool! This reopening is in line with the government roadmap. We hope to resume group exercise classes from 17th May.

To find out what this means for your membership, please see our FAQs here.

 

Please see below the guidelines and procedures we have put in place to ensure that you have a safe and enjoyable visit.

Before you come:

1. All sessions must be pre-booked and paid for via the Fusion Lifestyle app. This applies to members and pay-as-you-go customers, to ensure we have no more than the permitted number of users and you have plenty of personal space. This also complies with the Government’s track and trace requirements.

2. When booking select your chosen group exercise class or activity.

3. Please do not arrive more than 10 minutes before your class or activity as you will not be allowed access. If you arrive late, you may be refused entry.

4. Please come ‘gym-ready’ with your workout clothes already on. Changing facilities will be closed.

5. The water fountains will be out of use until further notice, please bring your own filled drinks bottle.

When you arrive:

1. Face coverings are mandatory for all staff and customers in communal areas, please ensure you are wearing these on arrival and if you enter the building. They can be removed while you exercise.

2. Have your membership card ready, this will be required on every visit. If you don’t have one, this will be given to you on your first visit.

3. On arrival, please use the hand sanitiser provided.

4. Follow the directional signage and please maintain a safe social distance. There will be a directional system in place, so please follow the arrows as directed.

5. Staff will be on-hand to assist at all times.

Leaving the centre

1. Please follow the directional signage to exit, using  the hand sanitisers provided before leaving.

We can’t wait to welcome you back, see you soon!

We look forward to being able to welcome you back soon!

10 stretches to improve flexibility

Stretching is an important aspect of keeping fit and healthy. Incorporating stretching into your daily routine can help to improve your flexibility, reduces stress and body aches, whilst improving your posture.

Light stretching should take place before and after any exercise to ensure that your muscles are warmed up and down properly. This helps to prevent muscle ache and fatigue and reduce the risk of injury. Stretching is also a great way to improve your overall flexibility and is something you can add to your daily routine, even on a rest day!

These are 10 of our favourite stretches for you to practice daily; they will help improve full body flexibility and movement. We recommend practicing these stretches for 10-20 minutes each day (or for even longer if more if you have the time).

 

1. Standing Hamstring Stretch

Stand up tall with your leg’s hips-width apart, your knees slightly bent and your arms hanging by your side.
Slowly bend forward at the hips, lowering your head towards floor, keeping your head, neck and shoulders relaxed. Leaving your arms by your sides
For a deeper stretch, wrap your arms around your legs and hold for up to 2 minutes.
When finished, release and slowly rise to standing point.

2. Standing Quad Stretch

Standing up straight with your legs hips width apart, lift up your left leg behind you, bending your knee and bringing the heel of your foot as close to your bottom as possible.
If you’re finding it hard to balance on leg, stand next to a wall or surface you can gently hold onto to keep your balance.
Hold this stretch for up to 2 minutes and then swap legs.

3. Butterfly Stretch

Sitting on the floor, with your back tall, place the soles of your feet together with your knees bent out towards the sides.
Hold onto your feet or ankles, and whilst engaging your abs slowly lower your body towards the floor.
For a deeper stretch, push down on your knees so that they move closer towards the floor, holding for up to 2 minutes.
When finished, release and slowly rise to sitting tall.

4. Low Lunge

Kneel on your left knee and place your right foot flat on the floor in front of you with your leg bent.
Gently slide your left knee backwards, keeping your right foot still, until you feel a nice stretch through the hip and thigh.
Hold this pose for up to two minutes, before switching legs and doing again.

5. Figure 4 stretch

Lie down with your knees bent and your feet flat on the floor.
Cross your left foot over your to your right thigh, above the knew
Lift your right leg off the floor, holding onto the back of your right leg, gently pulling it towards your chest.
Hold for up to 2 minutes before switching sides and repeating.

6. Knees to chest

Lie down with your knees bent and your feet flat on the floor.
Bring both of your knees towards your chest and wrap your arms around them, hugging your knees in towards your chest.
Hold this position for up to 2 minutes. If it feels right, you can gently rock side to side.

7. Seated hamstrings stretch

Sit up straight with your legs extended out in front of you, bring your left leg up, before letting it drop the side (as if you were to sit cross legged).
Leaving your right leg still extended out straight in front of you; bend forward, leading from the hips keeping your back straight and reach towards your right foot.
Depending on your flexibility, hold onto your foot/ankle/calf and hold the stretch for up to two minutes.
Switch legs and repeat on the other side.

8. Triceps stretch

Kneel, sit or stand with your legs hip width apart and extend your arms overhead.
Bend your left elbow backwards, reaching with your hand to touch the top middle of your back.
With your right hand, reach over and grasp the left elbow, gently pulling it down toward your head feeling the stretch.
Hold for up to 2 minutes and swap arms.

9. Side stretch

Standing up tall with your feet hips width apart, clasp your hand above your head.
Gently lean your body to one side, feeling a deep stretch along the opposite side of your body. Hold this stretch for 10-30 seconds before coming back to centre and repeating on the other side.

10. Childs pose

Start on all fours on the floor, with your hands and knees shoulder and hips width apart.
Tuck your toes under and push your hips back over your knees, so your bottom is resting on the heels of your feet.
Let your arms stretch out long in front of you as you rest your forehead on the floor.
Hold this pose for up to 2 minutes.

At Home Mindful Meditation

Whether you are working from home, still commuting, home schooling, missing family or just struggling with the ups and downs of lockdown – this is a stressful time for all of us.
That’s why we wanted to share some simple meditative techniques you can try at home, to relieve some of the symptoms of stress and anxiety.

Getting Ready

 

Choose a peaceful spot.

A quiet, relaxing environment will enable you to focus exclusively on your practice. Find a spot you won’t be interrupted, your bedroom or garden bench are both good options. Switch off any TVs and put away your phone. Some people like to play some calm, repetitive music to help concentration.

Get comfortable.

To avoid external distractions, wear loose clothing and remove your shoes. Make sure you are a comfortable temperature.

Set a time.

Choose how long you would like to meditate for. As little as five minutes once a day can be very effective. Set a gently alarm as a reminder, and try to stick to it.

Prepare.

Do some light stretching before you begin. This will help prevent stiffness or distraction caused by any sore spots.

Take a seat.

Sit on a chair or cross-legged on the floor. Any position is ok as long as you are stable and comfortable. Straighten your spine and focus on your posture. Rest your hands in your lap with palms facing upwards or rest them on your knees if you prefer. Close your eyes if it helps you relax, it can also help avoid visual distractions.

Notice your breathing.

Follow your breath in and out. When you notice your mind wandering during your practice return your attention to your breath.

 

Meditation Practices.

 

Breathing meditation.

One of the most basic techniques, breathing meditation is a great place to start. Focus on your breath and the rise and fall of your abdomen. Don’t try to change your breathing patterns, just breathe normally.

Use Mental Images.

Focus on a mental image to guide your breathe. Picture a boat floating on the sea, bobbing up and down in time with your breathing. If your mind wanders, just refocus on your breath.

Focus on a Visual Object.

Use a simple visual object to focus your mind, this can be anything you find calming. A lit candle or a plant are good options. Place the object at eye level and gaze at it while focusing on your breathe.

Body Scan

A body scan involves focusing on each individual body part and consciously relaxing it. Sit or lie down in a comfortable position, close your eyes and begin to notice your breathing. Then gradually move your attention to each body part starting at your toes and moving up. Relax each contracted muscles and release any tension. Spend as much time as you like on each body part, then focus on your whole body and breathing for several minutes to finish

 

 

If you enjoy these practices you may like to follow some guided meditation practices. Both the Headspace and Calm apps are highly regarded and available in your app store.

Sweet Potato Brownie Recipe

(credits to minimalistbaker.com)

Need a Valentine’s gift to impress? Give this delicious sweet potato brownie recipe a go – sure to win over your Valentine (though we will definitely be keeping some for ourselves!)

Makes 12

Calories: 204
Carbohydrates: 24.4g
Protein: 4.4g
Fiber: 4g
Sugar: 12.8g

 

Ingredients

· potato purée(see instructions)

· 160ml maple syrup

· 128g almond butter or peanut butter

· 1 tsp pure vanilla extract

· 22ml avocado oil (or melted vegan butter, melted coconut oil, or olive oil)

· 48g cocoa powder or cacao powder

· 1/4 tsp sea salt

· 1 tsp baking powder

· 60g oat flour (almond, coconut or all purpose will also work)

· 50g chopped raw pecans (or walnuts)

· 45g dairy-free chocolate chips (optional)

 

Method

1. To make sweet potato purée, halve sweet potato and brush the cut sides with oil (optional). Add to a parchment-lined baking sheet. Bake at 375 F / 190 C for 25-30 minutes or until tender to the touch. Move to one side of pan and wrap the parchment paper over top to steam. Let steam for 5 minutes. Then peel away skin and mash in a mixing bowl. Set aside.

2. Adjust oven temperature to 350 degrees F / 170 C and line an 8×8-inch baking pan (or similar-size pan) with parchment paper. Set aside.

3. To a large mixing bowl, add sweet potato purée, maple syrup, almond butter, vanilla extract, and avocado oil and stir to combine.

4. Add cacao powder, sea salt, and baking powder and stir to combine. Then add oat flour and stir until a thick, scoop-able batter is achieved.

5. Transfer batter to your parchment-lined baking dish and spread into an even layer using a spoon or rubber spatula. Then top with pecans and chocolate chips (optional).

6. Bake on the centre rack (at 350 F / 170 C) for 28-32 minutes. The brownie edges should appear slightly dry and a toothpick inserted into the centre should come out mostly clean (a few crumbs are okay, but it shouldn’t be overly gooey). Remove from oven and let cool in the pan for 30 minutes – 1 hour.

7. Lift out of pan and slice. Enjoy warm or room temperature. Store leftovers covered at room temperature up to 3 days, in the refrigerator up to 5-7 days, or in the freezer up to 1 month.

For more delicious recipes head over to minimalistbaker.com

 

Type 2 Diabetes – Know Your Risk

Type 2 diabetes is a serious health issue. As well as all the other problems diabetes can cause (including blindness, kidney failure, heart attacks and strokes), we now know that those with diabetes are at higher risk of being seriously affected by Covid-19.

Many people living in the UK have undiagnosed Type 2 diabetes, so The NHS is asking as many people as possible to check their risk of developing Type 2 diabetes through the quick and easy ‘Know Your Risk’ tool – Click here to check your risk.

 

What is Type 2 Diabetes?

It’s a condition that causes the level of sugar in the blood to become too high.

It increases your risk of developing serious problems with your eyes, heart and nerves.

It’s caused by problems with a hormone called insulin and is often linked to being overweight or inactive, or having a family history of the condition.

 

What are the symptoms of Type 2 Diabetes?

Many people have Type 2 Diabetes without realising. Symptoms include feeling very thirsty, very tired or losing weight unexpectedly. Age, family history, weight and ethnic origin can all influence your level of risk. Find a full list of symptoms here and see your GP immediately if you have any symptoms.

 

Lowering My Risk

Once you have completed the ‘Know Your Risk’ assessment you may find you are at some risk of developing Type 2 Diabetes. Luckily there are ways we can all lower our risk such as:

Eating Well

Moving More

Getting support to lose weight if needed.

We know change can be overwhelming and it can be difficult to know where to start but making small changes to our daily routine are key to sticking with it and there is lots of support available to get you on the right path and keep you there.

 

Available support

If your at risk ask you GP about referrals for the following:

–       Weight-loss programmes or groups

–       Nutrition advice and access to a registered dietitian

–       Exercise referral programmes

–       Other local services to help you move more and eat better

You may also be eligible for support from the Healthier You NHS Diabetes Prevention Programme.  After a referral from your GP or Health Practitioner, you can receive tailored, personalised support to reduce your risk including education on healthy eating and lifestyle, help to lose weight and physical exercise programmes.

 

Other Tips

Talk to family and friends, they can offer support and encouragement. A healthier lifestyle is good for everyone so your whole family can join in!

Exercise at home. While it can be hard to stay active during lockdown, there’s never been more online exercise classes available. Even getting out for a walk every day will help and it does wonders for your mental health. Here’s some of our top tips for staying active during lockdown.

Most importantly, over half of all Type 2 Diabetes cases can be delayed or prevented, you just have to start now!

Keeping Active During Lockdown

Going in and out of lockdown is tough, and we know how especially difficult it can be to keep active whilst in the confinement of our homes. However, we want to inspire everyone to keep active and stay motivated right now.

Which is why we wanted to share with you our top tips for keeping active during the lockdown.

 

Go for a walk

Being active doesn’t have to mean taking a high impact class, or even breaking a sweat. If you are struggling to find the motivation to exercise at all, we recommend starting off with a walk. Not only will it stretch out your muscles, but it is also a great chance to get some fresh air, which can do wonders for our mental wellbeing.

 

Work out with friends – virtually!

We understand that for many, exercise classes are also a social activity. So, to combat this during lockdown, we recommend you and your workout buddy take part in the same classes from the comfort of your own homes! Just because you can’t see someone in person, doesn’t mean you can’t continue to workout with them online. Our live classes offer you and your friends the chance to participate in the same class from different locations. Sweat it out and catch up after via video call!

 

Begin your spring cleaning!

It’s a new year, and dare we say it – time to tackle that drawer, cupboard or even room that needs a clear out! With more time being spent at home than ever before, now is the time to address it. Cleaning is a great way to not only keep busy, but also keep active! Plus, the sense of pride you will feel after tackling a job you’ve been putting off for so long will undoubtedly feel great.

 

Keep up the commute

With most of us now working from home, we are no longer commuting to work. And whilst it may be nice to not sit on a train for 30 minutes, we are missing out on that all important walk to and from the station. For many, the commute to work is now simply moving from one room to another, a maximum of 10 steps and zero fresh air. We recommend trying to re-introduce your commute to work. Try a quick 15-minute walk around the block before you start your day, the fresh air and exercise will set you up for a productive day.

 

Challenge yourself to try something new

There’s no doubt about it, lockdown is tedious. But there are so many different workouts and exercise programmes you can take part in. We challenge you to try something new! Whether its daily, weekly, or monthly – take part in a class you would not usually! If you’re usually jumping up and down in HiiT, why not try Yoga or 30-minute stretch? Or, if Pilates is your workout of choice, how about mixing in some boxing?

Healthy Chicken Taco Recipe

(credits to bbcgoodfood.com)

We love this healthy Chicken Taco recipe, why not try it out this week? Tasty, healthy and guaranteed to keep the whole family happy!

Serves 4

Per serving:
Calories: 477
Fat: 24.1g
Carbohydrates: 26.2g
Protein: 34.1g
Fiber: 9.5g
Sugar: 9.1g
Salt: 0.6g

Ingredients

For the chicken:

2 tsp rapeseed oil
1 tsp ground cumin
1 tsp smoked paprika
450g skinless chicken breasts

For the salsa:

4 medium tomatoes, halved
1 red pepper, quartered
1 small red onion, roughly chopped
¼ tsp rapeseed oil
2 tsp lime juice
¼ tsp ground cumin
good pinch of chilli flakes

For the guacamole:

2 medium-sized ripe avocados, roughly chopped
4 tsp lime juice
2 spring onions, ends trimmed, finely chopped
3 tbsp chopped coriander
good pinch of chilli flakes

To serve:

8 corn tacos shells
8 tsp 0% Greek yogurt
2 Little Gem lettuces, shredded
chopped coriander
lime wedges, for squeezing over

Method

1. Mix the oil, paprika and chilli on a plate. Rub over the chicken. Season with pepper and a pinch of salt, then cover and set aside.

2. Pre-heat the grill. Meanwhile, line a large baking tray with foil and lay the tomatoes (cut-side up) on it, along with the pepper and red onion. Brush the oil over the onion, and season the tomatoes and onion with pepper. Grill for 12-15 mins, turning the tomatoes and onion halfway through, until well charred. Remove and set aside to cool – put the pepper in a bowl and cover with cling film so that it’s easier to skin later.

3. For the guacamole, put the avocado in a bowl and briefly mash with a fork, leaving some chunky pieces for texture. Gently mix in the lime juice, spring onions, coriander and chilli flakes. Season with pepper and a pinch of salt.

4. Re-line the baking tray with foil and lay the chicken on it. Grill for about 10 mins until cooked – there is no need to turn it. Meanwhile, scoop out and discard as much of the seeds and juice from the tomatoes as you can (so the salsa isn’t too wet), leaving the pulp and charred skin. When the pepper is cool enough to handle, peel off and discard the skin. Chop the tomatoes and onion, and dice the pepper. Combine in a bowl with the lime juice, cumin, chilli flakes, some pepper and a pinch of salt.

5. When the chicken is cooked, remove from the grill, cover loosely with foil and set aside for 5 mins. Heat oven to 180C/160C fan/gas 4. Cut the chicken into chunky slices and spoon over the juices. When ready to serve, lay the taco shells on a baking sheet and warm through for 2-3 mins. Serve the chicken, taco shells, yogurt, lettuce, coriander and lime wedges in separate bowls, so that everyone can build their own tacos.

For more delicious family-friendly recipes head over to bbcgoodfood.com

 

2020 Festive Opening Hours

Over the festive period, our opening hours will be changing slightly. Please see these below:

Sunday 20th December – 08:00 – 16:00
Monday 21st December – 08:00 – 16:00
Tuesday 22nd December – 08:00 – 16:00
Wednesday 23rd December – 08:00 – 16:00
Thursday 24th December – 08:00 – 16:00
Friday 25th December – CLOSED
Saturday 26th December – CLOSED
Sunday 27th December – 08:00 – 16:00
Monday 28th December – 08:00 – 16:00
Tuesday 29th December – 08:00 – 16:00
Wednesday 30th December – 08:00 – 16:00
Thursday 31st December – 08:00 – 16:00
Friday 1st January – CLOSED
Saturday 2nd January – 08:00 – 16:00
Sunday 3rd January – 08:00 – 16:00

Enjoy the festivities; we look forward to making a difference to your fitness journey in January!

*Please be aware that the timetable will

subject to change to reflect the opening and closing times of the centre.