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8 Steps to Improve Your Health and Wellbeing

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8 Steps to Improve Your Health and Wellbeing

Our resident Nutritionist, Nick Owen gives his guidance in helping you make healthy food choices.

So, after the challenging year we’ve had due to the pandemic, what’s your verdict on your health and fitness?

Some of us will have been pleased with the progress we have made, as we swapped the barbells for a tin of baked beans! But others may be less pleased with our progress. Many studies have shown an increase in inactivity, loneliness, depression and anxiety brought on by the Covid-19 pandemic,

After a strange and difficult time, let’s review and re-boot!

Healthy Consistency

Remember, it is the regular food choices that we make hour by hour, meal by meal, week by week that determine how we look and feel every day. Our body shape, appearance, mental agility, body fat, concentration and physical ability are all a reflection of these regular choices. The same is true with activity – are we consciously active; do we make time in our schedule for exercise, for walking, taking the stairs, regularly getting up from our desk, and moving around both in the day and the evening?

Our diets should be enjoyable, tasty, and predominantly filled with foods we know to be healthy and which we consume in moderation. It is about making healthier choices most of the time – of course, there is room for cheat meals, nights out and drinks in moderation – that is part of a healthy, balanced, and social life.

Chasing this quick fix isn’t the way to go about things, which is why I share below eight steps that I think I think will enable you to adopt a ‘Healthy Consistency’ and will have a far greater successful long term impact on your mental and physical health.

So here are eight tips to help you make the most of this period.

Step 1: Avoid ‘Low-Fat’ and Processed Foods

Step 2: Eat Proper Meals

Step 3: Embrace Variety

Step 4: Don’t Leave Out Food Groups

Step 5: Fruit and Vegetables

Step 6: Plan Your Meals

Step 7: Accept yourself

Step 8: Think Consistently Healthy with a Healthy Consistency

About the author

Nick Owen is a qualified nutritional adviser and holds a Diploma in Non-Medical Nutritional Advice. Nick uses nutrition to support a wide variety of client goals. These include weight management, fat loss and muscle building, general health and well-being, improved energy levels, concentration and complexion.

Still thinking of skipping leg day?

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Thinking of skipping leg day?

Most of us have a friend or training partner who goes missing on leg day, or comes up with excuses such as knee problems, an old sports injury, etc… But they are missing out, as research has shown that training your legs at least once a week results in numerous benefits. Beyond building sizeable quads, you can increase your testosterone levels, enhance your fat loss, eat what you like and make sure your body’s geometry is working in your favour.

Here are four good reasons why you should train your legs at least once a week.

1. It spikes muscle-building hormones: 
Performing heavy squats has been shown to increase testosterone levels, helping to maintain muscular size as well as strength. However, to get this hormonal boost, exercises such as squats should be performed at the appropriate intensity. An effective workout would be 5 x 5 (5 sets of 5 reps) back squats at roughly 85% of your 1RM (one repetition maximum).

2. It enhances fat loss: 
The squat in its many variations is a great movement. Being a compound lift, it hits almost every muscle in the body, particularly your quads, hamstrings, glutes, lower back and abs. This movement allows you to retain lean body mass and promote fat loss as it requires greater energy expenditure, elevating post exercise metabolic rates for a prolonged period. It may also enhance post exercise lipid oxidation (the fat burning process).

3. Eat big after a heavy leg session: 
After a heavy weight training session such as squats, you can enjoy yourself and eat a big filling meal. Scientists from Washington University School of Medicine discovered that heavy weight training increases the efficiency of a protein called GLUT4, which improves insulin sensitivity and the rate at which we absorb and use glucose. This means the food you eat will be more effectively used to repair and build muscles used in the session.

4. People notice bad geometry: 
If you want to look more attractive, don’t skip leg day. Leonardo Da Vinci, inspired by the architect Marcus Vitruvius, created his famous Vitruvian Man to illustrate the “golden ratio” – the mathematical determination of what is objectively attractive. If you don’t work those leg muscles, you might not measure up. Still thinking of missing leg day? Then you better be best friends with the squat rack.

A few tips to remember while doing squats:

Stand with your feet slightly wider than hip-width apart, and point your toes slightly outwards
Squat down until your thighs are at least parallel to the floor
Try not to extend your knees past your toes
Don’t arch your back
Keep your chest lifted and look forward
Drive into the heel and squeeze your glutes as you stand

*Source: nerdfitness.com

Nassim Hamadache is our Pool Fitness Manager and started working here at the Club as a lifeguard four years ago while completing a degree in Business Management.  He began swimming at the age of seven at school where he developed a passion for swimming. Since graduating, Nassim has developed his career in the fitness industry and holds the ASA Swimfit Activator as well as being qualified as a Gym Instructor.  As well as managing the pool, he teaches classes on a timetable including TRX (Suspension Training) and Indoor Cycling.

7 Reasons women should lift weights

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7 Reasons women should lift weights

Some women fear that lifting heavy weights will make them bulky, but this is unlikely because women have 10 to 30 less of the hormones that cause hypertophy. Lifting heavy weights can help women feel healthier, stronger and more confident in everything they do. Resistance training can benefit women in all aspects of their lives, from feeling comfortable in their clothes, to being able to move something heavy, through to dealing with anything stressful. Here are some of the benefits of weight lifting…

In March 2022, we surveyed women who graduated from our fitness courses in the last 5 years to understand the barriers that they have faced within the fitness industry. The survey highlighted that:

1. It’s key to losing fat 
Weight lifting increases your body’s ability to burn fat during and after exercise – your body uses more oxygen, requires more caloric expenditure and it increases your metabolic rate. As you increase strength and lean muscle mass, your body uses calories more efficiently. 

2. Reduces the risk of heart disease and diabetes
Lifting weights makes it less likely that you will have heart disease risk factors such as a large waist circumference and high triglycerides (blood fats). It will also improve your cardiovascular health which will help to lower your blood pressure. Using weight training as part of your routine will also improve the way your body processes sugar, which may reduce the risk of diabetes.

3. Strengthens your bones
Osteoporosis is the decrease in bone density that weakens the bone structure. The risk of osteoporosis increases with age and women are four times more likely than men to develop it because bone loss speeds up after the menopause as ovaries stop producing oestrogen. One way to increase bone density is to repeatedly use greater loads on the bones which can be achieved through resistance training. New formation of bone develops on the bone’s outer surface, creating stronger bones that are less likely to fracture. Because of bone and muscle loss, postmenopausal women should continue regular progressive resistance training as long as their health allows.

4. Decreases your risk of injury
Lifting weights not only builds stronger muscles but also builds stronger connective tissues and increases joint stability.  This acts as reinforcement for the joints and helps prevent injury.

5. Improves sleep
Weight lifting improves your ability to fall asleep faster and sleep deeper. You will also be less restless as you sleep and it can also release some of your worries.

6. It’s anti-ageing 
After women reach the age of 30, muscle density starts to decrease and the trend continues as they get older. Lean body mass can decrease 15 percent between the ages of 30 and 80. This loss is accompanied by a decrease in overall strength. Follow a well-planned resistance training program that increases the size of muscle fibres and this will help combat the age-related loss of muscle that normally occurs in women.

7. Boosts stamina and energy levels
When you are stronger you have more energy for day to day tasks and you don’t get anywhere near as tired.

Above all, weight lifting: 

Improves your mood and confidence
Gives a sense of achievement
Creates a constant challenge
Improves body control and awareness
Helps you feel strong and toned

How to get started?
Where you start with weight training depends on your current experience and fitness level. If you have trouble with basic movements and balance, seek guidance from a Personal Trainer who can ensure you are using proper form to prevent injuries and to get the most out of your workout. 
You can also learn a lot by joining one of our weightlifting exercise classes such as Kettlebells or Sculpt. You can also book a Gym Health Assessment to get one-to-one advice with one of our Health and Fitness Advisors, just talk to reception to book. 

Central YMCA appoints Ryan Palmer as new interim Chief Executive

Posted on by Ola Durotoye

Central YMCA appoints Ryan Palmer as new interim Chief Executive

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Central YMCA, a leading education, health and wellbeing charity, is pleased to announce that Ryan Palmer has been appointed as the new interim Chief Executive.

Ryan Palmer in a blue shirt against a white background.

Ryan will guide the Charity in its mission to create improved access to life-changing opportunities.

Ryan succeeds Arvinda Gohil OBE, who announced in October 2022 her intention to step down from Central YMCA. Arvinda steered the charity through a challenging tenure, with the impact of a pandemic, energy and cost of living crisis, and has helped this historic charity continue to find creative and meaningful ways to support its communities.

Ryan first joined the charity almost a decade ago and has extensive experience in the education sector as well as a wealth of knowledge of the fitness and wellbeing landscape. Ryan was most recently Chief Revenue Officer at Central YMCA, leading the charity’s income generation strategy and responsible for growing and diversifying the provision on offer.

“The Board is delighted to appoint Ryan as its new interim CEO. His extensive experience and knowledge of the charity will serve him well in his new role. We are confident that he will work hard with the team to continue developing Central YMCA’s services and we wish him every success. With the near term leadership of the charity secured, the board will look to appoint a permanent CEO over the next few months.”

– Andrew Beal, Chair of Central YMCA

“I am thrilled and honoured to lead Central YMCA at such an exciting time. Upholding Central YMCA’s history of breaking down barriers to allow all to reach their full potential, I look forward to working with our key partners to help grow our reach and impact, alongside continuing to deliver our programming and provision in our communities and beyond.”

– Ryan Palmer, Interim Chief Executive

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Central YMCA appoints six new Trustees

Posted on by Ola Durotoye

Central YMCA appoints six new Trustees

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We are delighted to announce the appointment of six new Trustees over the next six months in a drive to renew, reinvigorate, diversify and strengthen our board.

Four of the new appointments joined in August to fulfil immediate vacancies and the final two will commence at the Charity’s next AGM in January 2022. The appointments follow an externally facilitated board and governance review late in 2020 which identified a number of skills gaps and a need to both refresh and diversify the board to bring a broader perspective. The new appointments arrive at a pivotal time for the charity with the launch of a new three-year strategy along with a refreshed purpose, mission, vision and values and a plan for recovery from the impact of the coronavirus pandemic.

The new Trustees, Dr Amandip Bahia, Cheryl Turner, Peter Wright, Stephen Varma, Yusuf Nurbhai and Sheena Amin, bringing a breadth of expertise from the commercial, education and public sectors and will join six other Trustees led by Chair, Andrew Beal who oversee the charity’s work, delivered by CEO Arvinda Gohil. Supported by Cadence Partners, a wide-ranging recruitment process involving members of Central YMCA’s Board, led to the new appointments.

In addition to the new Trustee appointments, Central YMCA has launched a Trustee Apprenticeship Programme which draws on the Charity’s roots, having been founded by an apprentice in 1844, its longstanding passion for developing people and experience in delivering over 4,000 apprenticeships each year across the UK. The first Apprentice Trustee appointed is Gani Lawal and Central YMCA aims to appoint a further Apprentice Trustee in 2021, with the programme particularly supporting those who might face barriers to Trusteeship. The Trustee Apprenticeship Programme will give individuals an opportunity to gain 12 months of governance experience, support and mentoring without the risk or legal responsibility carried by a formal Trustee.

“The introduction of new Trustees to our Board will bring an impressive richness of expertise and diversity of life experience that will support the current Board to deliver on our ambitious new three-year strategy. I look forward to working with Amandip, Cheryl, Peter, Stephen, Yusuf, Sheena and Gani to steer this wonderful organisation’s work in breaking down barriers to opportunity through education, training, health and wellbeing. This is an exciting time for Central YMCA and we have already begun to appreciate the very positive influence and passion that they will bring to our deliberations and decision-making them.”

– Andrew Beal, Chair of the Board of Trustees

“We are delighted to welcome our new Trustees who collectively bring a huge wealth of experience and insight and will really help us deliver our ambitions. We welcome them and look forward to creating a truly inclusive and impactful organisation fit for our times.”

– Arvinda Gohil, CEO

“I am excited to be joining the Board of Central YMCA. I am inspired by and passionate about the important role this charity plays in helping to improve the health and wellbeing; skills development and educational attainment of people from all walks of life. I am looking forward to helping  drive the future strategic direction of the charity as we look to grow our reach and impact over the years to come.”

– Sheena Amin, new Trustee

“I am both proud and humbled to join Central YMCA. Its work and values are fully on purpose with my objectives to support the educational, health and wellbeing needs of people across all the communities it serves, which made it the obvious choice for me as a new Trustee. It’s been a really tough 18 months for our communities across the UK, and the work Central YMCA delivers is as important as ever to get those disproportionately impacted by the pandemic realise their academic and wellbeing potential, so I am really looking forward to working with Arvinda, her team and my fellow trustees to deliver Central YMCA’s strategy and mission over the coming years, strengthening its standing as one of the UK’s leading social enterprises”

– Stephen Varma, new Trustee

“I’m really excited about being part of Central YMCA.  I have been so impressed with the impact that the organisation has (and will continue to have) to so many people, across a wide range of demographics. Wellbeing is an inherent part of my personal and professional purpose, and I can’t wait to work with the team further on their wellbeing strategy!”

– Dr Amandip Bahia, new Trustee

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Charity Today

Learn more about our Trustees

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Championing diversity in the UK’s first ever Race Equality Week

Posted on by Ola Durotoye

Championing diversity in the UK’s first ever Race Equality Week

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Logo for Race Equality Week, 1-7 February 2021, with a green leaf symbol.

Central YMCA is excited to announce its participation in UK’s first ever Race Equality Week, as it unites in activity with hundreds of other organisations between the 1st and 7th of February to seriously address race in the workplace.

A UK-wide initiative, Race Equality Week was launched by community interest company Race Equality Matters to turn words into action; a movement spurred on by the events of 2020 which have heightened the country collective consciousness of the racism, inequality and injustice experienced by ethnic minority people. 

As the pandemic continues to disrupt ‘business as usual,’ and many people enter the new year longing for things to go back to normal, the message of Race Equality Week is simple: normal is not good enough. Let’s not go back to normal.  

Normal is 75% of ethnic minorities experiencing racism in the workplace.
Normal is a third of FTSE 100 companies having no ethnic minority board members. 
Normal is graduates from minority backgrounds being twice as likely to be unemployed.

It is time for a change. Now is the time to act!  

So we are asking our community to join us and thousands of others by participating in Race Equality Week and taking meaningful action towards tackling the barriers to race equality. 

There are four key ways to get involved:  

Virtual Badge Campaign: devised by the co-creator of the Green Ribbon Mental Health Campaign; A visible movement of support for race equality. 
The Big Promise: a commitment to action, not words. Individuals and / or organisations make a public commitment to create a positive change.
Safe Space: which guides conversation into action. This initiative helps organisations enable a meaningful and purposeful dialogue between board members and ethnic minority employees. 
Do your own thing, as devised by your ethnic minority employees or race network. 

Race Equality Matters was Co-Founded by Green Park and The Collaboratory, and supported by other diversity championing organisations: BT, Data & Marketing Association, AggioSergeant, Flair, Edelman, Diversity UK, the governance forum, Mental Health First Aid England, #Talkaboutblack, & The Diversity Digest.

For more information and to sign up to participate, visit raceequalitymatters.com.

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