2016 certainly is a year of sporting events, with the cycling, Wimbledon and of course the Olympics in Rio. For some of us its events like this which spurs us on to setting ourselves new challenges.
Now is the time to think about setting yourself goals for 2016, year on year we think about setting ourselves challenges and what we are going to do to achieve them, whether it’s completing a triathlon or a sporting event, joining a gym, attend more fitness classes, lose weight…. Whatever it is everybody has a goal and we are here to help you achieve them.
“I need somebody who is going to be there to help and support me in making changes to my lifestyle….”
Is this you? Our Everybody Healthy programme provides confidential one-to-one support and guidance to adults who want to improve their health. Our Lifestyle Coaches have been trained to use a variety of behaviour change techniques to help people make sustainable lifestyle changes to their health.
“I want to join a gym but I can’t face being there and not knowing what to do on the equipment or know what to use to get the results I want….”
Is this you? You are not the only one! Let us put your mind at rest. Our Fitness Instructors are here to support you in your fitness journey. Let us welcome you to the centre with a tour of the facilities, we will chat to you about the most cost effective way to use the centre. We will book an appointment for you to have an introduction to our service. Let us give you a personal health check and set you some motivation goals.
You’re all set to use the equipment, but it doesn’t stop there:
The Progression, book a personal appointment to discuss your programme and needs. Nutritional guidance and support also available. Within your first 12 weeks we will book a re-programme. This will incorporate new exercises into your routine to keep surprising your body and keep you motivated. We offer our members continual 12 week reviews to encourage you to keep up your commitment to exercise and help you to achieve your goals.
“I have never enjoyed going to the gym or doing a fitness class, what else can I do to exercise…”
Is this you? There are a lot of people who feel the same, not everybody enjoys attending the gym, what is important is you find something you do enjoy. Why not try one of our aqua fit classes or even build up your fitness by attending our public swim sessions. We offer a variety of swim sessions such as family swims, adult only sessions, ladies only swims and lane swimming. Visit our website to see your local leisure centres swimming sessions and times.
“I haven’t been swimming for years, I don’t even know if I can swim anymore, I certainly haven’t got the confidence to go into a pool full of people who know what they are doing. I’ll leave it, I won’t go….”
Is this you? At Everybody we understand how daunting it can be for adults who are not yet swimming, therefore we provide lessons for both beginners and improv
ers.
Teachers at Everybody are experienced, fully qualified and trained by the Amateur Swimming Association. Swimming provides all the health benefits of regular exercise along with the mental health benefits. Your body is naturally buoyant in water, therefore this also helps people who struggle with land based exercising and is useful for people with arthritis, back and weight problems.
Children’s Swimming Lessons
We offer a large and diverse programme of junior swimming lessons, all following the ASA (Amateur Swimming Association) swimming scheme, catering to thousands of swimmers each week.
Our junior lessons start with classes for pre school children either in Adult and Child classes for the younger children to our Duckling classes for children from 3 years old.
Once children are school age they can progress to our main Learn to Swim scheme programme developing the basic and essential skills required for building confidence and technique.
“I just need that extra help, support, encouragement, advise, motivation with my training/exercise…..”
Then look no further. We know how important your fitness and health goals are and we don’t want you to try and achieve them alone! Whether you need help with, weight loss, toning, strength and conditioning, rehabilitation, or you have set yourself a challenge this year and need support with event training, our Personal Trainers are on hand to support you every step of the way.
Personal Trainer Sam Bottomley shares her tips on how to be successful with your fitness in 2016.
- Commitment
- Find a gym buddy
- Have a goal. Even if it scares you.
- Reward yourself
- Sleep
- Use a fitness tracker
- Get someone to give you the boost you need
Commitment can be hard, especially when it involves something else being added to our busy schedules. Sam explains: “If it means that much to you, you will MAKE time’ always springs to my mind in this scenario. On average, it takes 66days to build a new habit (In a study published in the European Journal of Social Psychology by Philippa Lally). So add your fitness classes, gym sessions or morning runs to your diary, commit to them, make time for them, make time for yourself. Soon enough it will become as much a routine to you as brushing your teeth.”
“Whether you need initial motivation, guidance and education when it comes to working out, or whether you’ve hit the wall and your training has plateaued. Hire a Personal Trainer. Book a block of sessions, commit to them, and more importantly commit to yourself. It is their job to make sure you hit your goals, to push you when you can’t push yourself anymore and to show you how much fun working out can actually be.” Says Sam.
For more information and to meet our trainers please visit: www.everybody.org.uk/personal-trainers/
“I have a lot of interest in sport and leisure but I don’t know how to get into it or where to start…”
New to Everybody: The Everybody Academy provides a wide range of leisure and related training opportunities offering entry-level qualifications into the leisure industry as well as ongoing training allowing our own workforce and external candidates to maintain their skills and knowledge throughout the year. Many of our training courses can be offered in the workplace as well at our own venues throughout the Cheshire East area.
Why not join our Volunteer Programme it is the perfect place for you to make a difference in your community. Using the power of sport, leisure and recreation; we want you to join our team to help provide ‘Leisure for Life.’
Or visit our current opportunities page to start your career with Everybody.
New to January 2016
Our centres are now opening their doors at 6AM weekdays to ensure all of our customers have the opportunity to attend their fitness classes, fitness suite or the swimming pool. Visit our facilities page to find out which centres are opening their doors early.
Recipes to get you started
Healthy meal ideas put together by our Fitness Instructor Rob
| Meal | Ingredients | Method | Benefits |
| Prawn & Chili Pasta | 24 raw king prawns or langoustine 400g pasta e.g. penne 2tbsp olive oil 2 cloves garlic, crushed 1 red chili pepper finely chopped 400g tinned chopped tomatoes Lemon juice Fresh basil, to garnish | Cook the pasta according to the manufacturers’ instructions. While the pasta is cooking, heat the oil in a large non-stick frying pan over a medium heat. Add the prawns, season with black pepper and cook for 1 minute. Add the garlic and chill and cook for another 1 minute. Add the tomatoes, reduce the heat to low and simmer gently for 5 minutes or until the pasta is cooked. When the pasta is cooked, drain and toss it through the sauce. Serve immediately, with a squeeze of lemon juice and garnished with the basil. | This pasta dish provides a good source of fibre and protein and is in the green colour reference code for saturated fat and sugars. The tomatoes also contribute to your 5 a day. |
| Baked Granola Pears | 2 large Bosc pears 1/2 tsp sugar 1/4 tsp cinnamon 1/4 cup dried cranberries 1/4 cup low-fat granola 1/4 cup apple juice
| Peel pears and cut in half lengthwise. Use a spoon to remove core and seeds. Place pear halves on a microwavable dish, with cut sides up. Combine sugar and cinnamon; sprinkle evenly over pears. Combine cranberries and granola; place into the centre of the pear halves. Pour the apple juice in and around the pear halves. Cover dish loosely with wax paper. Cook in microwave on high for 6-8 minutes or until the pears are tender. Let stand in the dish 5 minutes. Drizzle juices from the plate over pears and serve. | A dessert which is low in fat and contributes towards your 5 a day. When buying the granola and apple juice check for the sugar content as some of these can be orange or red colour coded for allowance consumption |
| Meal | Ingredients | Method | Benefits |
| Frittata | 6 medium eggs 60g diced smoked salmon 85g chopped broccoli florets 100g garden peas 50g finely sliced Quark 2tbsp skimmed milk 1 tsp olive oil | Pre-heat the oven to 200C/Fan 180C/Gas 6. In a bowl beat the eggs and the milk together until fully combined. Add the rest of the prepared ingredients and mix thoroughly. Pour the mixture in a baking tray that has been coated with olive oil and cook on a middle tray in the oven for 20 minutes. Add a side salad as an optional extra | This meal is high in protein for muscle recovery and low in saturated fat. The salmon provides omega oils and also helps towards the 5 a day serving of fruit and veg. The other benefit is trying different ingredients. For instance the salmon, broccoli and peas could be switched to mushrooms, sweetcorn and red onion. |
| Spaghetti Bolognese | Lean mince Wholegrain or gluten free spaghetti tinned tomatoes (watch out for sugar content) 1 Chopped pepper 1 diced onion 1 garlic clove Basil Oregano | Using a large saucepan add the lean mince over a medium high heat and cook until browned and add the tomatoes, garlic, onion, pepper basil and oregano and stir occasionally and reduce heat to a simmer. Whilst the mince is browning add the spaghetti to a saucepan of boiling water. Once spaghetti is cooked drain the water add to serving bowl and enjoy. | Using lean mince allows you to take in protein and reducing the saturated fat content. The wholemeal spaghetti will keep you feeling fuller for longer whilst the tomatoes are a good source for antioxidants and lycopene which helps maintain bone health. The tomatoes peppers and onion also contribute to your 5 a day. |
| Prawn & Chili Pasta | 24 raw king prawns or langoustine 400g pasta e.g. penne 2tbsp olive oil 2 cloves garlic, crushed 1 red chili pepper finely chopped 400g tinned chopped tomatoes Lemon juice Fresh basil, to garnish | Cook the pasta according to the manufacturers’ instructions. While the pasta is cooking, heat the oil in a large non-stick frying pan over a medium heat. Add the prawns, season with black pepper and cook for 1 minute. Add the garlic and chill and cook for another 1 minute. Add the tomatoes, reduce the heat to low and simmer gently for 5 minutes or until the pasta is cooked. When the pasta is cooked, drain and toss it through the sauce. Serve immediately, with a squeeze of lemon juice and garnished with the basil. | This pasta dish provides a good source of fibre and protein and is in the green colour reference code for saturated fat and sugars. The tomatoes also contribute to your 5 a day. |
| Baked Granola Pears | 2 large Bosc pears 1/2 tsp sugar 1/4 tsp cinnamon 1/4 cup dried cranberries 1/4 cup low-fat granola 1/4 cup apple juice 1/2 cup vanilla low-fat frozen yogurt, divided into 4 small scoops | Peel pears and cut in half lengthwise. Use a melon baller or grapefruit spoon to remove core and seeds, creating a hollow. Place pear halves, with cut sides up, in a glass pie plate. Combine sugar and cinnamon; sprinkle evenly over pears. Combine cranberries and granola; mound into hollows of the pear halves. Pour the apple juice in and around pear halves. Cover dish loosely with wax paper. Cook in microwave on HIGH 6-8 minutes or until the pears are tender when pierced with a knife. Let stand in the dish 5 minutes. Use a large slotted spoon to transfer the pears to serving plates. Drizzle juices from pie plate over pears and serve with frozen yogurt. | A dessert which is low in fat and contributes towards your 5 a day. When buying the granola and apple juice check for the sugar content as some of these can be orange or red colour coded for allowance consumption |
| Berry Nice Smoothie | Raspberries Blueberries Blackberries Fat free yoghurt Skimmed milk | Throw all fruit milk and yoghurt into a blender until ingredients have fully combined and enjoy. | The fruit with the antioxidants are good for the heart and help towards the 5 a day. Due to the berries natural sweetness there is no need to add sugar to the smoothie. The fat free yoghurt and skimmed milk provide a low fat content and help thicken the smoothie |