We’re going green for Macmillan

Go green this week and support Macmillan with their annual ‘Worlds Biggest Coffee Morning’ taking place on Friday 30th September.

To support this, Valley Leisure will be hosting coffee mornings throughout the week at our two main centres – Andover Leisure Centre and Romsey Rapids Sports Complex.

Do you want to show your support and get involved? Come along!

Andover Leisure Centre BAKE OFF! Friday 30th September: The staff at Andover Leisure Centre are baking for Macmillan! Goodies made by the staff will be available throughout the day to buy at the leisure centre.

Active Community Coffee Morning at Romsey Rapids Sports Complex, Wednesday 28th September (10am – 12:30pm): We’ll be creating a selection of ‘Naughty & Nice’ cakes. Will you take our taste test and tell the difference? You can also grab yourself a FREE Health MOT, get useful information about exercise and Macmillan support and join in a taster session. Here’s a breakdown of the morning:

  • 10:35am – 11:15am: Body Balance
  • 11:20am – 11;50am: Zumba Gold
  • 11:55am – 12:25am: Pilates

Top Tips: Find your own balance

Top Tip 1: The importance of a balanced diet

1. Try to eat 5 portions of fruit and veg a day

2. Starchy foods such as potatoes, rice and pasta should make up just over a third of the food we eat. Choose high-fibre, wholegrain varieties such as wholewheat pasta and brown rice, or simply leave skins on potatoes.

3. Dairy products such as milk, cheese, yoghurt and fromage frais are good sources of protein and vitamins, whilst also being an important source of calcium to keep bones strong. Always choose the full-fat options for this, as they are the closest to being natural.

4. Pulses such as beans, peas and lentils are good alternatives to meat due to being low in fat and high in fibre and protein. Choose lean cuts of meat and mince (more preferably white meats), and cut down the consumption of red or processed meats such as bacon, ham and sausages.

5. Unsaturated fats are classed as ‘healthy fats’. This includes oils such as vegetable, rapeseed, olive and sunflower oils.

6. Limit sugary processed foods such as cakes, chocolate, biscuits, butter etc. If you cannot cut them out, then try healthier alternatives such as a couple of cubes of dark chocolate, or olive oil spread.

7. Drink lots of water. The daily recommendation is 6-8 glasses each day.

Top Tip 2: Hit the national guidelines for physical activity

Age 5-18 years: At least 60 minutes of physical activity every day. Choose from activities such as cycling, playground activities or playing a team sports.

Age 18-65+: At least 150 minutes of moderate aerobic activity, such as cycling or walking every week, or 75 minutes of vigorous aerobic activity such as running, or a game of tennis. On top of this, you should aim to complete strength exercises on two or more days a week that work all the major muscle groups (legs, hips, back, abdomen, chest, shoulders and arms).

Keep it up and feel the difference.

Get motivated,

The Valley Leisure Team

Top Tips: Dive into your 5-a-day

Top Tip 1: 5 reasons to eat your 5 portions of fruit and veg a day

1. Fruit and vegetables are a good source of vitamins and minerals, and include healthy nutrients such as float, vitamin C and potassium.
2. They are an excellent source of dietary fibre, which can help to maintain a healthy gut and prevent a range of digestion problems, including constipation.
3. A diet high in fibre can reduce your risk of bowel cancer.
4. They can help to reduce your risk of heart disease, stroke and some other cancers.
5. Fruit and vegetables contribute to a healthy, balanced diet.

Top Tip 2: Exercise doesn’t have to be high impact – go swimming
If getting hot and sweaty puts you off the gym, then why not try a low impact alternative like swimming?
Swimming is a great workout for getting in cardio and toning your body. It is one of the few sports that doesn’t cause any stress to the skeletal system, yet water resistance has a similar effect to using a lightweight on a resistance machine at the gym.

Not only that, but research suggests that swimming actually boosts endorphins in the body, which creates that feel-good feeling.

Health and vitality goals from the Valley Leisure Team

Top Tips: Don’t be fooled

Top Tip 1: Alcohol = liquid sugar

This is a tough one for most of us, especially with the summer BBQs, holidays and socialising. The occasional tipple is fine, but regular drinking has negative effects on your health, such as an expanding waist line, your skin losing its glow and that lethargic hangover that follows. The more you drink, the greater the risk to your long term health.

By cutting back on alcohol you will feel your energy levels increase, along with a range of long-term health benefits. New national guidelines from the NHS state that ‘regularly drinking more than 14 unites a week risks damaging your health’.

Top Tip 2: Running for fitness – Couch to 5K

One of the most popular ways to keep fit is by running. Couch to 5K is a government led programme free on NHS Choices.

If you have decided to take on the challenge of Couch to 5K, you are probably making a commitment to becoming more active and leading a healthier lifestyle. Plan your week, try and get yourself into a routine and you WILL see results. Make sure you are eating healthily and avoid having a large meal within two hours of your run. A light snack, such as a banana before running is fine.

A great way to track your progress is through photos. Take a ‘before’ photo at the start of your challenge, and an ‘after’ image once the programme has ended weeks later. You can also measure your inch-loss each week to maintain momentum.

Keep going, and remember that it’s never too late to shake up your routine.

Health tips from the Valley Leisure Team

Top Tips: #GetLifting

Top Tip 1: Cut out processed foods

Once foods are processed you have lost a lot of the natural goodness. Quite often there are added preservatives, salt, colours and sugar, so make sure you always check the ingredients.

Herbs and natural flavours are your best friend. For extra flavour marinate meat using freshly squeezed lemons, ginger, garlic or whatever natural flavours you fancy. You can use the same method for using herbs with new potatoes. This is also a really great option for BBQ food this summer.

Top Tip 2: Do weight bearing exercises twice a week

Weight bearing exercises refer to any activity performed whilst standing, such as weight-lifting, dancing or even running.

Young people five to 18 years old are advised to do vigorous activities that strengthen muscle and bones at least three days a week. The key bone-building years are those up to our mid-20’s when the skeleton is still growing, and this is the prime period for building up bone strength for the future years.

To reduce the rate of natural bone loss that occurs from age 35 onwards, aim to do muscle-strengthening activities at least two days a week.

“Muscle-strengthening exercises are any activity that requires your muscles to work harder than normal, like lifting weights. This type of resistance exercise works the tendons that attach muscle to bone, which in turn boosts bone strength.” – NHS Choices

Keep it up and feel the difference.

Get motivated by The Valley Leisure Team.

Tuesday Tips: Cut it out

Top Tip 1: Avoid (or cut back on) refined sugar

Start with the obvious sweets, cakes and fizzy drinks, or that sneaky sugar in your tea or coffee. You don’t have to go cold turkey overnight, just gently limit the amount you eat over a period of time and occasionally treat yourself. Too much sugar stores fat, and can imbalance hormones, attribute to age, onset diabetes and many more ailments.
Top Tip 2: Move more
Exercise does not start and finish in the gym, studio class or pool. The government recommended amount of exercise per week is 150 minutes of moderate exercise for adults. This can be split into 5x 30 minutes or 2x 60 minutes and 1x 30 minutes. The best way to organise yourself is to plan ahead. Try to get yourself into a regular routine so for example, exercising every Monday, Wednesday and Friday each week.

If you can’t make it to the gym for whatever reason, exercise at home. Go for a 30 minute walk or march on the spot for 5 minute intervals if you have been sitting for a long time. A pedometer can be a useful tool to boost your fitness programme and measure your steps each day, helping you to set daily goals and try to achieve a personal best each time.

You can also ask the fitness team for an exercise plan to do at home in short bursts for the days you cannot make the gym.

A latte love for coffee: weird facts

Much like the rest of the world, we love coffee. Stereotypically we love tea (being British and all), but coffee holds a sweet spot in our hearts, so we’ve scoured the globe to find some pretty awesome and quirky coffee facts.

1) Coffee was originally discovered by some crazy dancing goats
Legend has it that in the 9th century, Ethopian goat herders noticed their goats ‘dancing’ after eating coffee berries.



2) Coffee is a great anti-oxidant and fat burner
Black coffee is actually a great drink for fat-burning. Coffee in general is full of Vitamin B’s, potassium and magnesium. According to a study found on The Huffington Post, caffeine ‘increases the number of fatty acids in the bloodstream, which allows athletes’ muscles to absorb and burn those fats for fuel’.
3) Coffee is a fruit

Okay so we don’t advise to start drinking coffee like you’re doing shots at the bar, but it is technically a fruit. Coffee originates from a type of berry which grows on bushes. It has a similar look to beans, which is why we often refer them to coffee beans.



4) There are two main types of coffee
Realistically there are dozens of different types of coffee, but the two most common are Arabica and Robusta. Arabica beans tend to taste softer and sweeter, due to their high sugar levels and acidity. Robusta, however, has a much stronger taste, and contains almost twice as much caffeine in comparison to the Arabica bean. The Robusta bean is used more commonly in supermarket coffees, and is the cheaper of the bean.



Click here and here to find all the weird coffee facts you desire.