Our team of specialists and experts are here to answer a range of all of your questions – whether it’s how to get motivated, or what exercises to do when pregnant – we have all the answers! Check out some of the frequently asked questions below or if none of these answer your question, post your enquiry below:

Fitness Advice


Frequently Asked Questions

  • Despite body shapes being inherited, we can change it through hard work, cardiovascular exercise, the right core workout and a healthy balanced diet.
  • Exercise is 'Quay'!
  • Do plenty of cardiovascular exercise (3-4 sessions a week). Some good examples of this are walking, jogging, and swimming or high-activity sports like squash or tennis.
  • Resistance workouts will speed up and improve the fat burning process. Concentrate on big muscle groups initially; this will rev up your metabolism to heights it has never reached before!
  • Maintain good posture and pull the tummy in tight – this will ensure the abdominal muscles are exercised correctly.
  • Try yoga – great at strengthening the body – especially abs and back. Pilates and many mat-based exercises are also great alternatives.
  • Follow a healthy balanced diet – never skip breakfast, eat regularly and avoid fatty, processed foods.
  • Check out some of the classes mentioned above by clicking here.
  • Our Leisure Club Team are readily available for all the exercise and diet advice you need. Book in today for your own personal programme and food diary.

The simple answer is no. Working your muscles as well as your heart and lungs can improve your health and help you drop a clothes size faster:

  • Cardiovascular exercise is a great way of burning body fat, adding a little strength training to your workouts will burn you extra calories every day.
  • Weight training is just as suitable for women as it is for men. Many women are wary of taking it up for fear that increased muscle means increased masculinity and size, this is not the case. Ask a member of the team on weight training exercises to achieve your goals.
  • Resistance exercise can reduce bone deterioration, build bone mass (preventing osteoporosis) and can also inhibit the effects of sarcopenia, the age related loss of muscle mass, strength and function. After the age of 30 there is a loss of 3-5% of muscle mass per decade, making day to day tasks gradually harder to perform and slowing down your metabolism - increasing the risk of weight gain.
  • Weight (or resistance) training can greatly reduce a number of health risks. It has a positive effect on insulin resistance, resting metabolism, blood pressure, body fat and gastrointestinal transit time, factors that are linked to illnesses such as diabetes, heart disease and cancer.
  • Start slowly and work your way up. Even using tins of baked beans as makeshift dumbbells or using light ankle weights is a good start.
  • Over the course of your sessions, use exercises that work all the muscle groups and do 8-12 repetitions. Be sure to use a suitable weights so that the last rep really feels like hard work.
  • Don't overdo it and make sure that you leave a day or two to recover in between sessions. Muscles grow while resting, so pushing yourself as hard as you can everyday won’t get you results any quicker.

Here are some simple points to get you started - you’ll start to notice the difference almost immediately:

  • Eat breakfast – it will kick start your metabolism for the entire day – give your body fuel to burn early on and it will burn more calories throughout.
  • Eat regularly – avoid the inevitable point of ‘I’m starving’ and try to eat regularly – the moment your body starts to feel hungry, your metabolism will take a dip and start to slow down.
  • Eat a well balanced diet - Ensure it’s rich in vitamins & minerals and low in calories. For each meal aim to have a plate of fruit and vegetables, a plate of lean meat or fish and a plate of whole grains.
  • 30 mins of exercise for at least 5 days a week – this will help you burn calories and lose fat.
  • Banish fad diets – most FAD diets focus on one food group or eating at specific times which means fast weight loss."Great" we here you say – NO! You also lose lean muscle mass which is not good. Maintain an on-going balanced diet to lead a positive and healthy lifestyle.
  • Get in touch with one of the Leisure Club team who will advise and guide you on how to kick start your motivation!

There could be a number of reasons why you may be asking this question right now. Therefore, there are a number of things we can do to make sure you see this through and get the results you want.

  • 1. You need to consider that joining a health club or introducing exercise into your life is not for the interim, this is a lifestyle commitment to yourself, this is the NEW YOU!
    The 1 month memberships, 12 week intense courses, boot camps etc… are great for the kick start we all need, however there are no quick fixes. Consider these questions:
    - Does your programme suit you? Is it too long? Too hard? Too easy? Boring?
    - Stay fresh, once your mind is bored so is your body, book a review today!
    - Do your eating habits compliment your gym work? Get diet advice today!
    - Do you have a friend who also needs motivating? Gym Buddy’s do work! They can try for a free if not already a member – click here for details!
  • 2. Fueling up…
    Imagine your body as an engine; you can only get out what you put in, when the tank is empty it will not move. Crash diets and exercise do not go together, not only is it dangerous to considerably reduce calorie intake and increase calorie expenditure, you will also get less benefits and recover slower from your workout.
    A healthy, balanced diet will be key in combating exercise fatigue.
  • 3. Be SMART…
    SPECIFIC / MEASURABLE / ATTAINABLE / REALISTIC/ TIMELY
    “I want to lose weight” is a vague, non- informative, broad-spectrum goal. By applying the SMART concept, you’re setting yourself frequent, specific and realistic steps that can be measured over a period of time. Your SMART goal should be “I want to lose a stone by Christmas; I aim to lose 2lbs a week by going to the gym for an hour 3 times a week. I will also eat a healthy balanced diet everyday.”
  • 4. Say It…
    When you start thinking “I can’t go tonight” or “I’m too tired”, make a conscious effort to replace these thoughts with “I can go tonight” and “I will go tonight”. This may seem corny or unnatural at first but these simple phrases do actually work. Repeating something enough will place it in to your subconscious and soon it will become fact.
  • 5. Make it a Habit…
    If you repeat an action over and over again eventually it becomes a habit. There are no hard and fast numbers on how many times this needs to be repeated, however by taking part in physical exercise 3 times a week every week it will soon become the norm for you. The "feel-good chemicals" released during high-intensity workouts can soon leave you craving exercise. If you can reach the point where you yearn for that fitness "high" the way someone might desire coffee, motivation will no longer be an issue.

    The speciaist team at LQ Leisure Club will always help you to stay motivated, if you need help setting your goals, a programme review, health and fitness appraisal or nutritional advice then call us NOW to book in.

Food faddism originally referred to diets and eating patterns that promote short-term weight loss, usually with no concern for long-term weight maintenance. Does the want to be slim come before the need to be healthy? In today’s world of celebrity-ism it appears it does. We are forever reading about celebrity’s who have lost “x” number of pounds in a record 2 days after giving birth, incredible!!!

  • So what is a FAD diet?
    Easy to identify, they will either restrict or advocate a particular food group; they will normally state some outrageous far fetched scientific claims that has absolutely no scientific evidence to support them. Claims of rapid weight loss are clear warning signs of a diet that will also rapidly return you to your pre-diet weight.
  • So what are the dangers?
    - By focusing our diet on one specific food type we are depriving our bodies of important vitamins and minerals that are vital to our overall health.
    - Fad diets can cause a 3-6% loss of muscle along with any fat lost. If the weight is regained, more fat and less muscle is replaced, this means that over time you will be able to eat less and less without gaining even more weight.
    - Improper nutrition will without doubt cause poor circulation, bad skin, thin hair, weak nails, listless legs, bad breath and the list goes on…
    - The high protein/low carbohydrate diet is a popular concept, even among fitness professionals. But these diets are supported by very little scientific evidence and actually result in greater water weight loss than fat loss.
    - A diet too high in protein can lead to enlarged kidneys and renal failure. High protein diets are also so low in carbohydrates that the body goes into ketosis (burning muscle for energy), which reduces hunger, but is neither safe nor healthy.
    - Most FAD diets will give you weight loss according to your bathroom scales but it is a loss of water weight often resulting in dehydration, which puts strain on the body's system.
    - Lack of carbohydrates means less energy, which in turn often means less activity. Less activity leads to weight gain instead of loss...

Avoid the FAD and get healthier with the LQ Leisure Team – get in touch to see how we can help you today!

The answers depend largely on what your fitness level is, which trimester you're in and how you're feeling. This much is certain: The gym is a great place to be if you’re looking to stay active during your pregnancy. If one exercise isn't comfortable, there's always another one to try.

Getting yourself to the gym may take an extra dose of motivation, but the payoff is huge. Consistent exercise during pregnancy can:

  • Minimise aches and pains
  • Improve digestion
  • Help you sleep better
  • Lower your risk of gestational diabetes and depression.
  • You may even end up having a shorter, less complicated delivery!

You could try:

  • Our studio classes - if your favourite classes don't come in the prenatal variety, it’s fine to keep going just make sure you inform the instructor prior to the class, pay attention to how your body feels, limit your intensity, stay within the normal range of motion – do not overstretch and avoid excessive amounts of mat work lying on your back or your belly. View our studio classes here.
  • Aquacise - You can’t fall over, you can’t overheat, and it will help improve mobility and flexibility, whilst improving strength & core function.
  • Pilates, Yoga & Body Balance will all provide modifications for pregnant women and strengthen core muscles resulting in a reduced risk of injury and improved posture. Importantly, you will adopt a sense of calm during the meditation phases of these classes.
  • Cardiovascular workouts - during pregnancy you'll need to scale back on the intensity. Gauge your intensity using the Rate of Perceived Exertion (RPE) scale from 0 to 10: Aim for intensity between 3 and 5. Heart-rate readouts on the cardio machines may not be accurate due to your blood volume increasing during pregnancy and your resting heart rate being considerably higher than normal.
  • Which cardio machine is best during pregnancy? Our advice is to try them all!
    - By focusing our diet on one specific food type we are depriving our bodies of important vitamins and minerals that are vital to our overall health.
    - Fad diets can cause a 3-6% loss of muscle along with any fat lost. If the weight is regained, more fat and less muscle is replaced, this means that over time you will be able to eat less and less without gaining even more weight.

Your goal is to feel good and ultimately have an enjoyable pregnancy and healthy baby – listen to your body
and ask for advice and assistance from one of our qualified instructors. Before starting any exercise routine it
is vital you talk with your doctor to assess your health risks. Ensure it is safe for you and your baby!