16 minute read
FITNESS Find out who are the hardest working people in Bath
This content was taken from Bath Life issue 409. This information was correct at the time HOW TO GET YOUR $#!T IN SHAPE
Who are the hardest working people in Bath? It’s hard to say, but the sweatiest are certainly the personal trainers. We caught up with some of the city’s top fitness gurus to cadge workout tips to get your a$$ in gear (and nicely toned too)
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By Matt Bielby
Prepped at Studio XXVII and ready to ‘spin Arm day at Power10
What happens in January? Everybody joins a gym, of course – then runs out of steam as February looms into view. It’s a fi tness industry cliché, but (like most clichés) it exists because it’s sort-of true. What gyms and bootcamps and personal trainers need do is focus on keeping people committed to fi tter and healthier lifestyles for longer – forever, ideally – and certainly shrink the number of new members falling off the wagon come February.
Their allies in this? Community, variety, and fun. Here are local gurus’ top tips for keeping yourself engaged this January and beyond…
1Remember, fitness won’t come overnight (but it might come in 70 days) “We run our 10-Week Body Transformation Challenges throughout the year,” says fitness coach Joe Haines of Power10, based at Percy Community Centre on New King Street. “The aim is get people in better shape in 70 days through high energy 30-minute workouts, primarily using body weight exercises to improve cardiovascular fitness and agility, and kettlebell training to improve strength and power. By keeping energy levels high but movements simple, you build confidence alongside your fitness.”
2Sometimes the best trainer is someone who’s been through it all themselves Power10 owner Alexandra Mackenzie started her mission to get in shape after gaining 38kgs during two pregnancies – and, when trainer Joe Haines proved more than up for the task, was inspired to become a trainer herself. Things have been going so well for the pair ever since that they’ve raised enough money to pay for a major makeover to their workout space, adding a new floor that will benefit all Percy users.
3Playing games is part of the fun At Power10 they run optional Dodgeball sessions once a month. “It allows everyone else to get their own back by throwing balls at us,” Alex says, laughing.
4There’s little point in training if you don’t eat right too “When a new member joins, they’ll be entered into a closed Facebook group where we coach them through their 10 weeks with diet and motivational advice,” says Joe at Power10. “This is a great stepping stone back into fitness for those who haven’t worked out for a while.”
5You need something to take away at the end Even if it is just an inspiring before and after pic to
Rollerskate fi tness is now a thing, reckons MoveGB
No, really: you’ll be doing this in no time
proudly show off to family and friends, or hide at the bottom of your sock drawer – your choice, naturally.
6If it’s not pleasant, people won’t go “Everything at Studio XXVII is aimed at providing the absolute best possible experience,” says Charlie Bird, owner of the recently renamed indoor cycling specialist at Milsom Place. “The class itself is only one element. We provide everything, so you don’t have to: your cycling shoes, shower towels, sweat towel, Dyson hairdryers, GHD straighteners, the lot.”
7Indeed, working out should be the highlight of your day “We don’t subscribe to the notion that exercising is a chore,” says Charlie at Studio XXVII. “It should, instead, be something you actually look forward to. Our instructors are unbelievably talented at creating diverse, fun playlists, avoiding generic, clichéd Ibiza house music for 45 minutes. And our front-of-house team are absolute superstars, giving everyone a warm welcome.”
8Actually, it’s difficult to overestimate the importance of music to working out “No music genre is safe on my playlists,” Charlie says, “so you’ll go from Linkin Park to Ariana Grande to Led Zeppelin to Prince, and you’ll never hear the same song twice. Grace here, meanwhile, pulls together epic themed classes, which can revolve around everything from ’70s rock to ’90s pop, while ‘smiling assassin’ Darcy offers the smoothest blend of funk, disco and deep house, so her classes are like sitting in the front row for the most exclusive catwalk show at Paris Fashion Week.”
9If exercise ain’t sustainable, you won’t sustain at it “Everything we do is designed to help members continually progress in a holistic way,” says Arron Collins, founder of TONIQ at Green Park, and a personal trainer in Bath for 14 years. “We do this through our core classes and guidance from expert
trainers, plus nutritional support from our team nutritionist and balanced mindfulness workshops that run weekly. We offer a balanced workout week with a variety of classes, six a day running Monday to Friday (plus more on Saturday and Sunday mornings). You will never repeat the same workout twice, keeping you motivated, progressing and never bored.”
10 Sometimes, though, you just need to chill Or, if you’re at TONIQ, ‘Chill’ with a capital C. “There’s an additional Chill session on Monday evenings too,” Arron says, “which focusses on recovery, with workshops on yoga, qi gong [a bit like tai chi], meditation and breathing.”
11 Community is everything “There’s a real community feel at TONIQ,” says Arron, “with each workout designed to work for individuals in the optimum way, and qualified trainers demonstrating every move before each class starts and keeping a close eye on you during the session. We pride ourselves on knowing each member individually, and our friendly and approachable team give our clients the support, encouragement and confidence to bring their A game to every session. The motto is ‘work hard to play hard’, and we believe in, and would always advocate, a healthy balance!”
12 Gyms don’t have to look like gyms In fact, TONIQ is more like a nightclub, with LED lights, dark walls and a great sound system. “It just has a very cool vibe,” says Arron, “while our trainers are some of the elite of Bath, all highly qualified and varied in their skillsets, providing a huge range of skills and expertise.”
13 Physical and mental health really do walk hand in hand “At this time of the year, more than most, mental health is a pressing concern,” says Arron. “Along with our higher intensity workouts, it’s important to focus on mindfulness exercises, so all members are encouraged to attend the free mindfulness classes that run every Monday evening – these change weekly across yoga, qi gong, breathing workshops, foam rolling and meditation, and are also offered to non-members at the cost of a standard class.”
14 People are scared of approaching gyms, but they needn’t be “We know that some people may be nervous about coming straight into a full blown class, which is why we’ve created a new foundation class, aimed at people who’d like a gentle intro to TONIQ,” says Arron. “These sessions run once a week and are absolutely free to first timers; as there’s a maximum of six people in each, it’s easy for us to answer questions and guide you through the most common movements and exercises, as well as give an idea of what each class entails.”
15 Of course, you need never step foot in a gym at all “Our outdoor group exercise classes allow people who don’t like training on their own, or within a gym setting, to get regular exercise, no matter what their level of fitness,” says Zest Bootcamp owner Zita Alves. “I’ve created a programme where different abilities can be challenged, with classes in Boxercise-style fitness boxing, as well as equipment sessions that include battling ropes, suspension training and other ways to work the whole body. The result is a community that’s friendly, fun, supportive, and full of camaraderie.”
16 Age is no barrier to fitness Previously an overweight, non-exercising asthmatic, Zita of Zest has completely changed her lifestyle and is now passionate about helping other women over 40 do the same. It’s won her all sort of awards, including Best Fitness Business at the 2015 Bath Independent Business Awards.
17 Variety is key According to MoveGB, the Bath-based
To say there’s something for everyone would be something of an understatement…
fi tness class membership platform, variety is the key to long-term fi tness, especially when users include more ‘experience-based’ classes to top-up their standard fi tness routine. “Data gathered from our platform’s users in Bath reveals that 62 percent of members who attend a variety of classes are still active after 12 months, in comparison to just 38 percent of single venue users,” says founder Al Rollins. Basically, the more you mix things up, the better. “Popular combinations of fi tness activities are gym sessions or bootcamps supplemented by Zumba classes,” Al says.
18 Dance is the way forward Every type of dance-related fi tness activity has snowballed over the last year, thanks to people watching Strictly and street dance crews, and specialist classes like Zumba and Ragtang. “Our research has shown that those who stay committed for longer are still doing the ‘bread and butter’ of their fi tness routine through traditional means like gyms and swimming pools,” says Al, “but stay motivated by supplementing these with classes that
challenge them in new ways, adding a fun and social dimension to their regimes.”
19 Okay, we can cope with Zumba Heck, we’re only getting started. “The enthusiasm for more diverse, experience-led classes has also meant there’s been an increase in more niche and unusual activities,” says Al, “including acro yoga, circus-inspired aerial hoop, twerking and adult gymnastics.”
20 Hang on, did you just say twerking? We did, deal with it. “Dance will continue to see a huge surge as an alternative way to get a cardio fi x,” Al says. “As well as providing a high impact workout, class goers are working their minds to remember routines and get to grips with new moves. In fact, dance will see continued diversifi cation with a growth in specialist dance classes, such as barre mash-ups, reggaeton, belly dancing, roller skating and silent disco bootcamps.”
The great outdoors is also an option, says Zita at Zest
These days everybody wants to feel they could win on Strictly
YOU HAVE BEEN READING
MOVEGB Not a gym, this Bath-based club instead offers access to 6,000 activity locations, studios and gyms in 25 cities across the UK. www.go.movegb.com POWER10 How long does it take? 10 weeks. How much does it cost? £199. www.Power10bath.com STUDIO XXVII How long does it take? If you sign on before the end of the month, the Intro Package runs for four weeks instead of three. How much does it cost? £39.99, giving unlimited access to all weekday classes for three (or four!) weeks. www.studioxxvi.bike TONIQ How long does it take? “TONIQ is not a short term programme, but designed to become part of your routine.” How much does it cost? There’s a range of membership options, class passes and drop ins; the first class is free, then you get the option of a seven-day trial pass for £25. ZEST BOOTCAMP How long does it take? Four weeks, with classes running every Monday, Wednesday and Friday at 6.30am, 9.30am and 6.15pm. How much does it cost? £10 for a trial week, then a variety of membership options. www.zestbootcamp.co.uk; www.zita.co.uk
From left to right: Professor Mark Beresford, consultant clinical oncologist plus Jon McFarlane and Jaspal Phull, consultant urological surgeons from the Bath Prostate Centre at BMI Bath Clinic
We speak to resident urology consultant surgeons and oncologists from the Bath Prostate Centre at BMI BATH CLINIC to understand what men should know about prostate cancer and how new technology is increasing the safety of prostate treatment PROSTATE CANCER: WHAT YOU NEED TO KNOW
Prostate cancer has recently benefi tted from increased visibility due to highprofi le fi gures, such as Stephen Fry and Elton John, opening up about their diagnosis and life after treatment. However, with no national screening programme in place, many men choose to defer thinking about the subject until the condition becomes aggressive or symptoms interrupt everyday life.
What is prostate cancer; is it really that common? Around 130 men are diagnosed with prostate cancer every day in the UK 1
. It tends to affect over 50s, although younger men can get prostate cancer too. Only men have a prostate. It’s a gland that’s normally the size and shape of a walnut, and it sits below the bladder and around the urethra – the tube that men pass urine and semen through. In
some cases, the cancer is aggressive and can grow quickly. It can also spread to other body areas, most commonly the bones or lymph nodes. A family history of prostate cancer; and certain other cancers, can increase the risk. Whilst age and race are well-established links also, there is emerging evidence about risks that may be lifestyle related.
What are the symptoms? At the Bath Prostate Centre, we offer a prostate assessment clinic to get to the source of associated symptoms quickly. These can include difficulty or a frequent urge to urinate, signs of blood in urine or semen, painful ejaculation and urination and problems gaining an erection. Not all these symptoms mean a man has cancer, which is why careful assessment is advised. Finally, some men do not have any symptoms but are concerned about their risk of cancer or know someone with prostate
cancer. Our specialists can discuss the need and value of PSA or other testing.
How is it diagnosed? Often, the first test will be physical, where the physician uses a gloved finger to assess any abnormalities in the texture, shape or size of the gland. A blood test may also be recommended, looking at the level of PSA, a substance that’s naturally produced by the prostate gland.
If an abnormality is discovered, you may be referred for additional tests. This could include an ultrasound probe to create a picture of your prostate gland, or an MRI scan to identify suspicious areas of the prostate that require further evaluation. There has also been a great deal of research into other tests that may be relevant to a small number of men.
It is possible you will be offered a prostate biopsy, where small samples are taken from your prostate with a needle to examine it for disease. If cancer is confirmed, a pathologist will determine how aggressive it is. A scale called the Gleason grade is used to rate the degree of aggressiveness (from six to 10 where six is the lowest risk prostate cancer).
How can it be treated? The treatment options available to you will vary depending on a huge number of circumstances such as how far your cancer has spread, how quickly it is growing and other factors such as your health.
When prostate cancer is detected at the earliest stages, there are three treatment approaches. This may include regular check-ups and PSA tests for ultra-low risk cancer, while for higher-risk cancer that has not spread, you may be offered minimally invasive surgery or carefully planned radiotherapy. Surgery seeks to remove the prostate in its entirety. External beam radiotherapy involves targeted radiation to the prostate to kill cancer cells. The goal is to minimise the risk of the cancer spreading. Your specialist can help you to choose the treatment most suited to you, including any novel treatments.
If your prostate cancer has already reached a more advanced stage, you may be offered alternative treatment options such as hormone therapy or chemotherapy.
What’s new? Are there ways of reducing the risks associated with treatment? Radiation therapy is effective in targeting and treating prostate cancer, but as with any procedure there are potential side effects. These can be mild and go away on their own, but for some patients they can last for years after treatment is completed and profoundly impact quality of life. Side effects can include rectal pain and bleeding, chronic diarrhoea, urinary urgency/leakage, and erectile dysfunction. To potentially reduce these side effects after treatment we are delighted to offer an innovative treatment named SpaceOAR Hydrogel. n
SpaceOAR Hydrogel is an absorbable hydrogel that temporarily creates space between the prostate and the rectum, reducing the radiation dose delivered to the rectum during prostate radiation therapy. It has already been used to help more than 50,000 prostate cancer patients worldwide 2 plus it has been shown to reduce the risk of side effects such as rectal bleeding, bowel dysfunction and incontinence plus can help to maintain sexual potency. 3,4,5
1. Cancer Research UK, https://www.cancerresearchuk.org/health-professional/cancer-statistics/statistics-by-cancer-type/ prostate-cancer#heading-Zero 2. Data on file with Boston Scientific. 3. Mariados N, Sylvester J, Shah D, et al. Hydrogel spacer prospective multicenter randomized controlled pivotal trial: Dosimetric and clinical effects of perirectal spacer application in men undergoing prostate image guided intensity modulated radiation therapy. Int J Radiat Oncol Biol Phys. 2015 Aug 1;92(5):971-7. 4. Hamstra DA, Mariados N, Sylvester J, et al. Continued benefit to rectal separation for prostate radiation therapy: Final results of a phase III trial. Int J Radiat Oncol Biol Phys. 2017 Apr 1;97(5):976-85. 5. Karsh LI, Gross ET, Pieczonka CM, et al. Absorbable hydrogel spacer use in prostate radiotherapy: A comprehensive review of phase 3 clinical trial published data. Urology. 2018 May;115:39-44.
