Gym Podium

New Studio Class – HIIT Spin

A challenging and fun cycling work out incorporating short bursts of interval training using intense anaerobic exercise.

Tuesday – 8.30-9am

Wednesday – 9.30-10am

Sunday – 9.15-9.45am

Click here to view the Studio Class timetable on the Members’ website


Polite reminder

Please be considerate of fellow Members during this busy time of year and ensure enough time is left, when cancelling your place on a class so that other Members may fill the space.

The Importance of Water by Personal Trainer – Jerome Sawyers

Why is water important?

Your body uses water to help with many different processes, including:

  • transporting nutrients and oxygen around your body
  • getting rid of waste products
  • regulating your body temperature
  • optimal function of your digestive system

Drinking enough water can also help to keep your skin healthy.

What should you drink?

Water is the best choice when it comes to meeting your body’s needs for fluids. It doesn’t have any calories and is free if you drink tap water.

If you find it tough to drink just water and want a tastier drink, then diluted juice, milk, fruit juices or teas will also top up your fluid levels. These can contain calories, usually from sugar and may also damage your teeth.

One way to make water more exciting is to add slices of lime, orange or lemon. Cucumber is also nice. It gives the water a fragrance and taste that makes it much more interesting. It’s healthy, hydrating and homemade.

Coconut water is becoming a popular drink these days and is another option for topping up your fluid levels. It’s rich in the mineral potassium, and also contains sodium, chloride, and natural sugars. In some parts of the world, it’s used to replace lost fluids to treat dehydration. It’s also been reported to contain antioxidants. But remember those sugars, so don’t drink too much of it.

Fruit juices and smoothies contain lots of vitamins. One glass (150ml) can make up one of your five portions of fruit and vegetables a day. But the downside is, they contain lots of sugar and can be acidic, both of which are bad for your teeth. Because of this, it’s best to limit how much fruit juice you drink and have it with a meal. One way to dilute all that sugar is to blend fruits with water or ice. It’s a healthier option than milk or yoghurt.
Use crushed ice to thicken your smoothie rather than using yoghurt or milk. Water-rich fruits include grapes, watermelon, kiwi and oranges, so these are good to add to your mix. Water-rich vegetables for your green juices could include iceberg lettuce, cucumber and celery. You can also use herbal teas in your juices and smoothies.

Fizzy drinks and squashes can contain more calories and sugar than you would imagine. Some fizzy drinks contain the equivalent of a massive 12 teaspoons of sugar.

Milk is a good choice as it contains nutrients such as protein, B vitamins and calcium, as well as being a source of water. Be careful with how much you drink though, because it can also contain saturated fat. If cow’s milk doesn’t agree with you, soya, rice and almond milk are alternative healthy options.

Tea and coffee both contain caffeine, which is a mild diuretic so it can increase the amount of urine you produce. As long as you drink caffeinated drinks in moderation, you shouldn’t need to drink extra fluid to compensate for this. Limit yourself to approx 400mg of caffeine a day, which is about three cups of coffee or four cups of tea. Pregnant women should stop at 200mg a day. If you want more, drink herbal teas or decaffeinated versions.

Although technically, alcoholic drinks contain water, they are also diuretics and make you lose water from your body as urine. You can become dehydrated if you drink too much alcohol. It’s a good idea to drink water or other soft drinks alongside alcohol and to drink sensibly.