November 13, 2020

Wellbeing Week with Wirral Leisure

WELLBEING WEEK WITH WIRRAL LEISURE

Monday 16th November – Sunday 22nd November

From Monday 16th November we are going to be focusing on the importance of everyone’s wellbeing and do what we can to help. Our Wellbeing Week will be ran by our amazing team of Invigor8 fitness instructors who are offering over 20 Wellbeing sessions throughout the week in addition to our usual class timetable of over 40 Exercise Classes. In total we have over 60 classes and activity session for you to access from home. All sessions are completely Free and available to members and non members, all you need to do is head over and ‘Like’ the Invigor8 Facebook Page to make sure to don’t miss out!

WHAT IS WELLBEING?

Wellbeing is defined by the Oxford English Dictionary as “the state of being comfortable, healthy, or happy.” We think it is much more than that though. Wellbeing is so important to our overall health. By looking after our wellbeing and doing things to help improve our it we are working on our overall health which in the long run helps us to overcome difficulties and challenges. 

Ways to improve our Wellbeing include connecting with people (this can simply be over the phone or by checking in on friends over text), being physically active, learning new things and so many other ways. We will each find our own things that help improve our wellbeing.

The benefits of having a good wellbeing are endless – we cant wait to help you along with your wellbeing journey with some fantastic sessions.

WHAT WE’RE OFFERING?

We are offering a variety of classes and sessions on our Facebook Page, outdoors, on video chat and over the phone. Our Instructors our running Wellbeing sessions such as:

  • Facebook Live Classes – Free
  • Q&A Ineractive Classes – Free
  • Outdoor One To One – Book via 07880063834
  • Wellbeing Telephone Chat – Book via bookingsandinformation@wirral.gov.uk

OUR AIM

Our aim is to improve the wellbeing of our customers and Wirral residents alike. We all know that everyone needs a helping hand to keep motivated, active, healthy and happy but especially during these very different times and the ongoing Covid 19 restrictions that are affecting people’s lives. Sometimes we forget to check in on ourselves and our wellbeing, we hope that our focus will allow you to take some time for yourself and work on your own wellbeing and that of your friends and family.

If you have any questions or require further information please contact us on 0151 606 2010 (Mon – Fri 9am to 5pm) or email us at bookingsandinformation@wirral.gov.uk 

We look forward to seeing you at a session

TIMETABLE

To view our timetable on Facebook, click here.

Wellbeing Timetable

As well as our Wellbeing online classes we also offer a wide range of other online exercise classes including HIIT, Revs Cycle, Insanity, Les Mills and more!

View our online exercise timetable here

November 12, 2020

Keep Fit After 50

As all 50 plus women know it gets harder with age to keep your body in tip top condition. As we age our workouts need to be adapted and tweaked so we continue to get the same benefits from our fitness regime.

50 plus goal is to add some weight training to your weekly routine. Muscle is a fat burning machine that keeps your metabolism working to burn calories. By adding strength training to your weekly routine 3 or 4 times a week you will hold on to the muscle you had in your 20s and 30s.

Find a class that you really love that incorporates some weight training or buy a resistance band and dumbbells that you can use at home. If you don’t want to use weights just using your own body weight as resistance is enough to see some real results.

Squats, lunges, and press ups will all give you the following benefits.

You will change the shape of your body
You will boost your metabolism by retaining or building more muscle
You will increase strength, becoming more functional
You will build strong bones and combat osteoporosis
You will improve joint stability and reduce the risk of injury.

So, go on what are you waiting for – start throwing your weight around today!

Like us on Facebook 

November 11, 2020

1-Mile Happy Walk

Walking is simple and is one of the easiest ways to get more active, lose weight and become healthier.

Sometimes overlooked as a form of exercise, walking briskly can help you build stamina, burn excess calories, and make your heart healthier.

You do not have to walk for hours. A brisk 10-minute daily walk has lots of health benefits and counts towards your recommended 150 minutes a week of exercise.

Our 1 Mile happy walk can be done indoors or in your garden, with mood boosting music and a qualified walk instructor to give you maximum benefit from your workout.

Anyone can do it and it only takes approximately 15 minutes a day.

Why not set your self a challenge to walk, 3- or 5-miles next week!

Join us live on Facebook or reply at a time to suit you.

June 1, 2020

We Are Undefeatable

Wirral Leisure is proud to announce the launch of its community We Are Undefeatable programme.

Running in partnership with Sport England and the national campaign for We Are Undefeatable this new initiative is aimed at people who are living with a long term health condition and would like more support to be active.

Headed up by Sonia Carty who has worked for Wirral Council for 16 years. Passionate about our local residents with health conditions in finding what works for them to start to be more active.

Sonia Carty

‘Seeing the smiles on the faces of others as they achieve even the smallest of goals is quite simply…….why I do what I do’

Over 1 in 4 people live with at least one long-term health condition and these numbers are rising.

You are twice as likely to be inactive if you have a health condition, however being active can help to manage over 20 long-term conditions such as depression and type 2 diabetes; it reduces the risk of developing some conditions by up to 40% and can delay the onset of and reduce the severity of many health conditions.

As we’re being asked to stay at home more than usual, it’s more important then ever to stay active. Our team can work with you on helping you be active during this time.

The national campaign “We Are Undefeatable”, supported by 16 of the leading health and social care charities, aims to inspire and support people living with health conditions to build physical activity into their lives, in a way that their condition allows, and to celebrate every victory big or small.

The campaign is inspired by, and features, the real-life experiences of people with health conditions getting active despite the ups, downs and unpredictability of their condition. Read more here .

May 6, 2020

Indoor Cycling

As we find ourselves in the middle of a time that has changed how all of us are living, working and exercising, thoughts can wonder into new areas and we find ourselves thinking about alternatives to our usual routines.

We mustn’t be the only ones though, as British Cycling have created a survey trying to better understand the habits of indoor cyclists.  

If you’d like to follow the link to give your thoughts and opinions I’m sure British cycling would greatly appreciate the input.

Fill in The Survey Here

This got me thinking about the different types of bikes used for indoor cycling activities.

So let’s have a look at some of the different types of indoor equipment we have and the benefits of using them.

Upright bike

These bikes usually have a seat positioned lower than the handle bar.

Riding a stationary exercise bike is an efficient and effective way to burn calories and body fat while strengthening your heart, lungs, and muscles.

Compared to some other types of cardio equipment, a stationary bicycle puts less stress on your joints, but it still provides an excellent aerobic workout.

upright bike

Recumbent Bike

The ergonomic benefits of this bike are as great as the fitness benefits. Providing a workout of the same quality as an upright bike. These bikes have a seat which supports the lower back more and distributes weight more evenly, add the ease of getting on and off due to a lower seat position and this is a wonderful bike to use for people of all fitness levels and abilities.

Recombent bike

Indoor Cycling bike

Also known by their trademarked company names, I’ll use indoor cycling bike. With these bikes you can adjust the resistance on and off to increase intensity and mimic going up hills or sprints on a flat road. Great for a mixed cardio, endurance and strength workout.

Usually found in a darker studio with some good pacing music and instructors who know how to work you and your muscle groups, ouch .

Spin Bike

Trixter

Similar to the Indoor cycling bike, but with Trixter’s patented X-Bars handlebar mechanism allowing the rider to engage the upper body and core along with the legs and cardio this bike gives a full body workout.

So, we’ve had a look at some of the bikes we have here at Wirral Leisure and I don’t know about you but I cannot wait to get back and try them all now.

Don’t forget to complete the survey at the top of the page and Keep active with us on our Website, Facebook, Twitter, and Instagram.  

May 1, 2020

Victory Fitness Day

12 HOURS. 12 INSTRUCTORS. £1200 TARGET.

Donate Here

Here at Wirral Leisure Services the Invigor8 Fitness Team are raising funds to support the local Wirral hospitals, including Arrowe Park and Clatterbridge General during the current Covid-19 pandemic. 

12 HOURS. 12 INSTRUCTORS. £1,200 TARGET

To raise funds on Victory Fitness Day Wirral Leisure have are streaming 12 hours of FREE Exercise Classes Live on Facebook on Friday 8th May 2020 from 8am to 8pm.  A selection of Invigor8’s  highly qualified exercise instructors will deliver a wide variety of free sessions throughout the day including low level, high impact and children’s sessions.  Everyone is welcome to join in and help raise money for this worthy cause whilst keeping fit and active throughout the day. 

Our very own Victory Fitness Day is in recognition of the daily victories being achieved by our local NHS Hospitals and of the celebration of the 75th Anniversary of VE Day .

Further information regarding the event, including the class timetable is available on our Invigor8 Facebook page.

Facebook Event
Donate Here

LINE UP:

Read more blogs from Wirral Leisure here.

April 29, 2020

Staying Active at Home

Staying Active at Home

View our  Facebook Live Timetable HERE

Low Level/Specialised Workouts:

Yoga:

Full body / HIIT:

Mindfulness / Breathing Exercises:

1. Mindfulness Practice with Nikki –  Listen on SoundCloud 

Our fitness instructor Nikki has create an amazing mindfulness practice – a breath awareness exercise. Listen on SoundCloud by clicking the link above.

This exercise must be practised in a safe environment e.g it should not be listened to while driving a car or operating machinery as its a deeply relaxing practice. 

2. A Guided Relaxation Practice with Nikki – Listen on SoundCloud 

This guided relaxation is a basic body scan bringing the body and mind into a state of rest. 

Lockdown has understandably increased anxiety and stress, with some people experiencing anxiety for the first time, so I’m hoping it’ll be beneficial to many. 

I usually use Relaxation at the end of yoga class or following exercise. But It can be practiced to wind down after a busy or emotional day, to prepare your body for sleep or to help get you back to sleep. It can help move your attention away from worry and stress by changing your focus. 

I would recommend for anybody practicing to have pillows and cushions to hand to make yourself comfortable and a blanket to keep yourself warm during this practice. 

Kids Exercise Videos:

Kids Exercise Videos can be found HERE

1. Tennis at Home – Family Activities and Exercises

LTA has created 12 fun activities and exercises that parents and children can play at home, to hone their tennis skills while getting crucial exercise.

View Activities and Exercises here

Written Workouts:

Home workout from Colin Hunt MBE

The principles behind this workout routine are based on body weight and good technique and if I can say although time controlled it is not about how quickly you can complete the sets!! So remember Good Form please 😊

19 x Squats

  1. Stand with feet a little wider than hip width apart,  toes facing front.
  2. Drive your hips back – bending at the knees and ankles and pressing your knees slightly open  – as you …..
  3. Sit into a SQUAT position while still keeping your heels and toes firmly on the ground, chest up and shoulders back.
  4. Raise your body back into a standing position keeping your back straight as you do so and repeat. 

19 x Press -ups

  1. The Correct setup for a standard press-ups to position your hands shoulder-width apart, or a little wider if you want to make it harder.
  2. As you bend your elbows and lower towards the ground , your elbows should be at about a 45 – degree angle to your body.
  3. When you reach the bottom of your press start to lift back up extending your arms back up into a straight arm position.
  4. Repeat and again lower down to press. 

19 x Burpee’s

  1. Stand with your feet shoulder – width apart, arms by your sides.
  2. Push your hips back, bend your knees and lower your body into a squat.
  3. Reach forward to place your hands on the floor, directly in front of and just inside your feet. Shifting your weight onto your hands.
  4. Jump your feet back to softly land on the balls of your feet in a plank position. Your body should form a straight line from your head to heels. Be careful not to let your back sag or your bottom to stick up in the air, as both can keep you from effectively working your core.
  5. Jump your feet back so that they land just outside of your hands.
  6. Reach your arms over your head and explosively jump up into the air.
  7. Land safely and immediately lower back into a squat for your next rep.
  8. Kick your legs straight out behind you and immediately lower your entire body down to the ground, bending at the elbows. 

These 3 exercises should be repeated  x 6 times and take a 20 / 30 second rest in between sets. I expect this to be completed in under 19 minutes …….

 Work to your own ability and fitness level and if you need to adapt any of the exercises to suit you then feel free to do so. (An example of this would be to use a Step or a Box / Crate to rest your hands on  – or even a bench!)

For those of you who come to my classes you will find similar routines in Rev’s plus held on a Monday evening at Wirral Tennis and Sports Centre and Pure Core held at Leasowe Recreation Centre on a Thursday evening when we are back to normal.  I will be testing you all out on our return 😊Good luck with it.

Home workout from Charles - Lower Body

Whilst following the following workout you need to rest for 30 seconds between sets and 90 seconds between workouts. If weights are needed you can use dumbbells, barbells, bands, food items, cans, bags of clothes etc, you just need to be inventive!

Jumping Squats          2 x 25 reps

Goblet squats             4 x 15 reps

RDL                                4 X 15 reps

Lunges                          3 x 15 reps (each leg)

Hip Thrusts                3 x 15 reps failure          

Standing calf rises    4 x failure

Wall sit                         3 x 30 seconds               

Home workout from Kirsten - 10 minute blast

1 minute     Burpee side jumps 

1 minute      Wide arm press up

1 minute     One burpee press up side jump repeat

1 minute      Feet hip distance squat 

1 minute     Hip distance squat jumps

1 minute     1 squat, 1 squat jump. 

1 minute      Mountain climber 

1 minute      plank ( on elbows)

1 minute      10 mountain climber..10 second plank

1 minute      Sprint to finish

Home workout from Kirsten - Abs Blast

Make sure you have a full body warm up, have a stop watch to hand and rest for 20/30 seconds between each set

SET 1

30 second plank

30 second repeater crunch.

REPEAT FOR 20 SECONDS EACH

REPEAT FOR 10 SECONDS EACH

SET 2.

( hands under hips for easier option)

30 seconds .. lay flat legs in and out

30 seconds … lay flat legs up and down REPEAT 20 SECONDS EACH REPEAT 10 SECONDS EACH 3.

SET 3

(Can side dip to make it harder)

30 second side plank right arm/elbow

30 seconds side plank left arm/elbow

REPEAT 20 SECONDS EACH

REPEAT 10 SECONDS EACH

SET 4

30 second Russian twist

30 second V sit

REPEAT 20 SECONDS EACH

REPEAT 10 SECONDS EACH

SET 5

30 second V sit hold

30 second flutter kicks

REPEAT 20 SECONDS EACH

REPEAT 10 SECONDS EACH

Ron's Lockdown workout

The 3 workouts below are all 5 minutes long and are created for 3 levels, Beginner, Intermediate and Advanced.

Level 1. Beginner  Equipment. 1 dining chair. 2 tins beans ( if you want).

Beginner workout. 5 mins sitting in a chair.

  1. March on the spot
  2. Seated Swim. ( front crawl / breaststroke)
  3. Seated Punching out in front
  4. Repeat 5 times
  5. 20 seconds on each exercise.

Level 2. Intermediate Equipment : 2 tins beans/ 2 medium dumbbells(weights)

Intermediate workout. 5 mins whilst standing:

  1. Brisk March.
  2. Jump jacks
  3. High knees.
  4. 20 secs on each.
  5. Repeat 5 times.

Level3. Advanced No equipment.

  1. Sprint on spot
  2. Burpees
  3. Pushups
  4. Repeat 5 times
  5. 20 secs on each.

Remember to warm up and cool down before exercise If you are a regular exerciser you will know how to do this. If you are a beginner. Do some arm swings and some high knee lifts (can be done seated) before your exercise.Unless you are training at an advanced level, ( you won’t need these), you can do these workouts everyday. Repeat as often as you feel you need/want. Move up a level if the level you are at is too easy.  

Les Mills On Demand 

In addition to these great home workout videos, Les Mills at home have also created over 100 FREE fitness videos for everyone to follow to help in our plans to stay fit and healthy.

They can be viewed here: Les Mills On Demand

WIRRAL LEISURE DISCLAIMER Read More

April 24, 2020

Kids Home Exercise Videos

Our wonderful instructors at Wirral Leisure have created a number of Kids Home Exercise Videos for you to try out with the little ones!

All the videos attached below can also be found on our YouTube Channel: Wirral Leisure

April 20, 2020

Ladies who Launch

Wirral Sailing Centre hosts a very special group of sailors & windsurfers on Wednesday mornings and Thursday evenings during the season – our “Ladies who Launch”! A couple of friendly, fun hours on the water are followed by coffee and a good gossip and we make the best of any sunshine on offer.

The group was started in spring 2016 and we now have a strong and faithful following. Beginners are always welcome and it’s been brilliant to see them building both skills and confidence on the water; several have gone on to gain RYA awards. Everyone learns at their own pace in a supportive, non-competitive environment – even the instructors are ladies, although just occasionally we may have to engage a gentleman instructor to cover holiday; we ensure that he’s absolutely charming! 

Lady Sailing on Marine Lake

Our beginners usually sail together in a big double-handed dinghy – comfortable and sociable, with an instructor onboard, whilst our more advanced sailors relish the stronger winds that West Kirby Marine Lake is renowned for! Sessions aren’t restricted to sailing though; we have windsurfing ladies and when conditions haven’t been suitable for sail sports we’ve turned our hand to power boating and paddle boarding too. The instructors love the sessions every bit as much as our customers, especially the après sail! One of our founding members, Bernie Hailwood, has since gone on to qualify as an RYA Dinghy Instructor herself, and is now a regular and much loved member of our team.

On the back of Ladies who Launch the centre hosted a Ladies Day last summer which around 100 ladies attended and all got on the water, many for the first time. The whole day was absolutely wonderful, with light winds offering a gentle introduction to a whole range of water sports activities. We decorated the yard with bunting and flags and set up a refreshment area, which was amply supplied with offerings from our regular ladies, most of whom can bake a darn good cake!

Ladies who launch
Ladies who launch Zoom catch up

Two years ago six of our group enjoyed a wonderful adventure to Greece. We transferred our sailing skills to a yacht and cruised the enticing blue waters of Corfu! Most of us onboard had little or no experience on a big boat but we were beautifully taught by our skipper, Gill, so much so that after a particularly accomplished anchoring we were enthusiastically greeted by two German ladies, who were swimming close by, with the words “Frau Power!” Sadly, we can’t guarantee a trip to the Mediterranean but if any readers would like to join our friendly group we can promise a very warm welcome!

We didn’t want the current situation to prevent us from keeping in touch so during this period of lockdown we’ve hosted a Ladies who Launch virtual coffee morning, every Wednesday, using Zoom! It’s been lovely to keep in touch with everyone and we’ll be meeting online every week until we can get back on the water.

Ladies who may be interested in joining the group are more than welcome; please contact lizgilliver@wirral.gov.uk for more details and please don’t feel you have to wait – if you’d like to join us now, for a virtual coffee and catch up, that’s just fine !

In the meantime “frau power”, ladies! Miss you all!

April 17, 2020

What type of yoga do you teach? – Colin’s Yoga Blog

I’m often asked ‘What type of yoga do you teach?’ So, in this post, I’ve decided to discuss the subject in more detail. Hopefully I’ve gotten my facts correct, but I encourage you to do your own research to verify what I’ve written.

Outside of India, yoga is mostly practised just for physical exercise (asana) and relaxation.

Personally, I don’t see any harm done from practising yoga just as a form of exercise, however, traditional yoga is a very spiritual practice with the ultimate aim of achieving ‘Liberation’ (a higher state of consciousness). Nonetheless, yoga isn’t a religion, it’s arguably more like a science. There are several traditional styles of yoga (or ‘union’), and some have been practised in India for at least 5000 years!

To achieve Liberation, traditional yoga devotees will spend many hours each day seated in meditation . And, if necessary, they will give up many of the material things of modern life to achieve their goal. That’s why many devotees of traditional yoga join ashrams or, for example, they will live in a mountain cave – it’s so that they can escape the distractions of everyday life and focus entirely on their spiritual practice.

Nowadays, the majority of yoga that is practised is called ‘Modern Postural Yoga’. I teach Modern Postural Yoga at the leisure centres, in a style which is called Vinyasa Flow Yoga. As the name implies, we ‘flow’ from one posture to the next, only stopping to hold a stretch or balance. There are many styles of Modern Postural Yoga but they all borrow postures/stretches (asana) from a very ancient traditional style of yoga called Hatha Yoga.

What is Hatha Yoga?

In a nutshell, Hatha Yoga is a methodology of physical and mental techniques, which the practitioner follows until, eventually, they achieve Liberation. It involves the practise of techniques that (allegedly) increase the flow of energy through the practitioners body; for example, internal body cleansing, asanas (posture/stretching) and pranayama (breath control). With constant practise of these techniques, the devotee develops great strength and self-discipline.

During the evolution of Modern Postural Yoga some of the postures, that were borrowed from Hatha Yoga, have been modified to make them safer or more appropriate for a gym or studio setting. Sports science and physiotherapy have played a part in this evolution.

Furthermore, new postures have been added; for example, it may surprise you to learn that the sun salutation (surya namaskara) is a 20th Century invention? To sum up, I teach Modern Postural Yoga which emphasises physical fitness rather than the pursuit of higher states of consciousness. However, many of the postures that we practise in Modern Postural Yoga have been borrowed from the very ancient, traditional Indian form of yoga known as Hatha Yoga.