New NHS digital exercise and lifestyle programme to benefit patients with kidney disease, heart conditions and diabetes

People living with kidney disease, heart failure, diabetes and other closely linked health conditions are being offered a powerful new way to improve their health, without even leaving home.

A new NHS-commissioned digital programme across parts of London is giving patients free access to Kidney Beam, a specialist app designed to help people with cardiovascular, kidney and metabolic (CKM) conditions become more active, eat better, and manage their health more effectively.

For patients in Barnet, Camden, Enfield, Haringey and Islington, this could be a real game-changer.

Why This Matters

CKM conditions are rising fast across the UK, and the numbers are alarming.

Around 7.2 million people are living with chronic kidney disease, 7.6 million have cardiovascular disease, and around 6 million have diabetes. Many people are managing more than one of these conditions at the same time.

Add in obesity and high blood pressure, and the pressure on NHS services becomes even greater.

Charity Kidney Research UK has awarned the growing number of cases represents a “public health emergency” that could overwhelm the NHS by 2033.

What Is Kidney Beam?

Kidney Beam is a digital health platform offering physiotherapist-led exercise sessions, education classes, dietary guidance and personalised health coaching.

Unlike generic fitness apps, this programme is specifically designed for people living with CKM conditions, so the advice and activity plans are tailored to their medical needs.

Patients with early-stage disease can even self-register for online classes, helping them take action before their condition becomes more serious.

For those with more advanced illness, clinicians from Royal Free Hospital can refer patients for extra support, including a structured 12-week virtual programme with specialist health coaches.

Exercise Really Can Change Outcomes

Professor Sharlene Greenwood, consultant physiotherapist at King's College Hospital London and co-founder of the Beam programme, told That's Health that the benefits are "significant."

Regular movement for people with kidney, heart and metabolic disease can reduce mortality, improve overall health, and lower the need for hospital treatment and medication.

That is not just good news for patients, it also helps reduce pressure on overstretched NHS services.

Proven Results. This is not just theory.

A major clinical trial published in The Lancet Digital Health found Beam significantly improved patients’ quality of life and delivered NHS savings of around £580 per patient.

That is a strong reminder that prevention and rehabilitation are often far more effective, and affordable, than waiting for health problems to worsen.

A Smarter Future for Healthcare

This programme shows exactly where modern healthcare should be heading: prevention, early intervention, and support people can access from home.

Sometimes improving your health does not start with another prescription.

Sometimes it starts with simply getting moving.

http://www.kidneybeam.com

The future of group exercise is in your hands. Instructors asked for their opinions

Act now, national survey open until 15th March,  have your voice heard!

Calling all group exercise instructors in the UK: the largest and most significant national survey for group exercise instructors is now underway and you’re invited to take part!

Better support for instructors

Participation in the online survey is free and gives you, as a professional, an important chance to have your say. Commissioned by EMD UK, the National Governing Body for group exercise, in partnership with the Sport + Recreation Alliance, the survey is designed to help create better understanding of the group exercise workforce, leading to improved support for everyone working in the sector.

CEO of EMD UK, Dan Rees, told That's Health: “Group exercise instructors are at the heart of everything we do at EMD UK. 

"The Group Exercise Instructor Survey 2026 is the most comprehensive workforce assessment we’ve ever undertaken, and it gives instructors a powerful opportunity to shape the future of our sector. By sharing their experiences, challenges and ambitions, instructors will help us build stronger support, better representation and a more sustainable future for group exercise.”

Instructors do an incredible job

Yoga, Pilates, dance fitness, group PT, Spin, HYROX, aqua… instructors from every group discipline are invited to take part. It only takes 10-15 minutes to complete and everyone who does so will have the chance of being entered into a draw to win top prizes including a 3-night stay in Lanzarote and Sweaty Betty gift cards. You don’t have to be an EMD UK member to take part.

Research carried out last year by EMD UK revealed that group exercise contributes more than £5.3 billion in social value and saves the NHS over £511 million per year. This shows what an incredible job instructors are doing to inspire the nation to start and keep moving.

Dan added: “We know what a huge impact group exercise has on people’s physical and mental health and how it brings individuals and communities together. 

Through this survey, we want to know how we can best support instructors to grow their participation, and achieve the highest standards, better working conditions and job satisfaction, to thrive in their profession. But we can only do this effectively if instructors get involved to share their valued opinions.”

To fill out the survey, have your say and be in with a chance of winning one of the top prizes on offer, visit EMD UK Group Exercise Instructor Survey 2026. Survey closes 15th March.

You can find the survey here: https://www.research.net/r/GA17

World Obesity Day: Understanding Causes, Risks and Sustainable Health

World Obesity Day highlights the causes, risks and stigma surrounding obesity while promoting sustainable, compassionate health solutions in the UK.

Every year on 4 March, World Obesity Day brings global attention to one of the most complex health challenges of our time. 

Coordinated by the World Obesity Federation and supported by the World Health Organization, the day focuses not on blame, but on understanding, prevention and long-term support.

For readers of That’s Health, this is not about quick fixes or shame-driven messaging. It’s about evidence, compassion and realistic lifestyle change.

Understanding Obesity Beyond the Headlines

Obesity is defined medically as an excessive accumulation of body fat that presents a risk to health. In the UK, rates have risen steadily over the past decades, influenced by:

Highly processed, calorie-dense foods

Sedentary work and screen-based leisure

Socioeconomic factors

Mental health pressures

Genetics and hormonal influences

It is not simply a matter of “willpower”. Research consistently shows that biology, environment and psychology all play major roles.

The Health Risks: And Why Early Action Matters

Carrying excess weight is associated with an increased risk of:

Type 2 diabetes

Cardiovascular disease

High blood pressure

Certain cancers

Joint problems

Sleep apnoea

Reduced mental wellbeing

However, even modest, sustainable weight loss can significantly reduce these risks. A 5–10% reduction in body weight can improve blood pressure, blood sugar levels and cholesterol.

The Stigma Problem

One of the most damaging aspects of obesity is stigma. Weight bias can lead to:

Delayed medical care

Anxiety and depression

Disordered eating patterns

Social isolation

World Obesity Day actively challenges stigma and promotes respectful, person-first healthcare.

Health should be about support, not judgement.

What Sustainable Change Really Looks Like

Forget extreme diets or punishing workout plans. Sustainable change often includes:

1. Small Nutritional Improvements

Increasing fibre (vegetables, pulses, wholegrains)

Reducing sugary drinks

Watching portion sizes

Cooking more meals at home

2. Realistic Physical Activity

30 minutes of brisk walking most days

Light strength work twice weekly

Reducing prolonged sitting

You don’t need a gym membership. Consistency matters more than intensity.

3. Mental Health Support

Emotional eating is common. Accessing counselling, peer support or mindfulness techniques can be transformative.

4. Medical Support When Needed

GPs may discuss weight-management programmes, behavioural support or, in some cases, medication. For some individuals with severe obesity, bariatric surgery may be considered.

This is healthcare. It's not failure.

A UK Perspective

In Britain, public health campaigns increasingly focus on prevention and early intervention. However, cost-of-living pressures make healthy food choices harder for many households. 

Frozen vegetables, tinned pulses and supermarket own-brand staples remain affordable ways to improve diet quality without overspending.

The Bigger Picture

Obesity is not solely an individual issue, it is also shaped by:

Urban design

Food marketing

Workplace culture

School food standards

Socioeconomic inequality

World Obesity Day encourages governments, businesses and communities to create environments where healthier choices are easier choices.

World Obesity Day is not about body shaming or unrealistic ideals. It is about:

Better education

Accessible healthcare

Compassion

Long-term, evidence-based solutions

Health is not defined by a single number on a scale. It is shaped by habits, mental wellbeing, support networks and access to care.

If this topic affects you personally, consider speaking to your GP or a registered dietitian for tailored advice.

https://www.worldobesity.org

The Best Domestic Treadmills Under £800 in the UK

A treadmill is one of the most versatile pieces of fitness kit you can buy for your home. 

But you don’t need to spend thousands to get a good one. 

In fact, there are plenty of solid, reliable treadmills available in the UK for under £800 — perfect for runners, walkers, and everyone in between.

Here’s our roundup of the best options, plus tips on how to choose the right machine for your lifestyle, budget, and space.

Top Picks Under £800

Proform Carbon TLS – £799

If you want something that feels close to gym quality but stays just under the £800 mark, this is it. The Carbon TLS offers incline settings, a decent running deck, and a foldable design. It’s a brilliant choice for regular runners who want durability without overspending.

Run500 Smart Folding Motorised Incline Treadmill – around £700

Incline training usually means spending more — but the Run500 delivers a motorised incline at a mid-range price. It folds neatly away, making it a smart buy for anyone who likes to mix up their workouts with hill runs or interval training.

Volta VT10 Folding Treadmill – around £499

Affordable and compact, the VT10 is perfect if you’re mainly walking or doing light jogs. It’s foldable and suits smaller homes or those on a tighter budget.

WalkingPad R1 Pro – around £549

If you’re short on space, the R1 Pro is a game-changer. It folds almost flat and can slide under a sofa or bed. Designed for walking and light jogging, it’s ideal for home workers who want to stay active during the day.

Pro Fitness T3000C Folding Treadmill – around £599

This model sits comfortably in the middle ground: not too basic, not too advanced. It offers incline settings, a decent deck size, and folds away when not in use. A good family treadmill for mixed levels of activity.

HOMCOM Folding Treadmill – around £119

A no-frills, entry-level treadmill that gets you moving without draining your bank account. Great for beginners who want a simple, foldable machine for walking or light jogging.

Dripex Walking Pad – around £95

For the ultimate budget option, the Dripex is a slim, compact walking pad. It won’t suit runners, but it’s brilliant for increasing your step count, walking while working, or gentle exercise at home.

Best Pick by Scenario

Still not sure which treadmill is right for you? Here’s a quick guide based on how you’ll use it:

Best for runners: Proform Carbon TLS — sturdy, durable, and built for higher speeds.

Best for varied workouts: Run500 Smart — the motorised incline keeps things interesting.

Best for families: Pro Fitness T3000C — a balanced all-rounder everyone can use.

Best for small homes: WalkingPad R1 Pro — folds away almost flat, perfect for flats and shared spaces.

Best value all-rounder: Volta VT10 — a strong choice if you want features without overspending.

Best for beginners: HOMCOM Folding Treadmill — affordable and simple to use.

Best for desk walking or gentle activity: Dripex Walking Pad — compact and budget-friendly.

Buying Tips for First-Time Treadmill Owners

Before you hit checkout, here are a few things to keep in mind:

Measure your space: treadmills are bulkier than they look online. Don’t forget ceiling height if you plan to use incline.

Check the noise level: even quiet treadmills create some thump. A treadmill mat helps absorb sound if you live in a flat.

Know the weight limit: always pick a treadmill that exceeds the heaviest user’s weight for safety and durability.

Decide on your main use: walkers don’t need the same machine as serious runners. Match the treadmill to your goals.

Consider folding vs fixed: foldable treadmills save space but can be less sturdy for daily running.

Look at warranties: established brands often include better coverage on motors and frames than budget models.

Check for safety features: a safety key or auto-stop is essential, especially if kids or pets are around.

Budget for extras: a mat, belt lubricant, or even a subscription to training apps like iFit can improve your experience.

Final  Walking Word

Whether you’re a beginner looking to walk more, a runner training for your next race, or simply someone trying to stay active at home, there’s a treadmill under £800 that will suit you.

Go for the Proform Carbon TLS if you’re a serious runner.

Pick the Run500 Smart if incline training excites you.

Choose the WalkingPad R1 Pro if space is tight.

Stick with the HOMCOM or Dripex models if you’re on a strict budget and mainly want to walk.

The right treadmill is the one that fits your space, your budget, and your lifestyle — and once you’ve found it, you’ll wonder how you managed without one.

The cost of inequality - charity report finds £10.9 billion ‘activity gap’

Activity Alliance has released new research revealing the social value in disabled people being active and the societal cost of inequality. 

On International Day of Disabled People (3 December), the national charity and leading voice issued a call on policy and decision makers to ensure all disabled people feel they belong in sports and activities.

Building on Sport England’s recent report for the whole population, the charity worked with the same experts, State of Life, on a specific assessment of disabled people’s activity. 

It found there is £6,200 social value per disabled person per year if supported to meet the official Chief Medical Officers’ (CMO) guidelines of 150 plus minutes a week. 

This works out three to four times’ the value of non-disabled people being active. To give a comparison of size, this figure is almost equivalent to being employed rather than unemployed, which has a social value of £7,000.

Add the figures for active with moderate and light activity for disabled people, it shows the societal cost of inequality equates to at least a £10.9 billion ‘activity gap’.

The figures show helping disabled people to take part in even light activity could make a huge difference, measuring £4,400 per person per year in social value. Whereas light activity does not have the same impact for non-disabled people. 

The charity says this is even more revealing when looking at disabled people’s activity habits as light activity does not officially count towards weekly active minutes in the CMO guidelines.

Currently disabled people or those with long-term health conditions are twice as likely to be physically ‘inactive’ as non-disabled adults (41% vs 21% non-disabled adults, Sport England, Active Lives Adult Survey 2022-23). And only 43% of disabled people feel they have the chance to be as active as they want to be, compared to 69% of non-disabled people (Activity Alliance Annual Disability and Activity Survey 2023/24).

On the same day the charity releases its latest strategy ‘We all belong’, its Honorary President Tanni, Baroness Grey-Thompson said: “We all belong in sports and activities. Yet many disabled children and adults don’t feel they do. At school, in the local park or working out in a nearby gym, we all have the right to welcoming, inclusive, and accessible opportunities.

“The reality is society remains an unfair, unjust place for many disabled people. Every single day there are stories up and down our country of disabled children and adults missing out on the joy that being active can bring. We must not accept this.

“Disabled people must be included in conversations, listened to more, and their feedback acted upon. Policies and systems in our society need to work for and include everybody, not just the privileged few.”

The charity’s new strategy presents a vision of a future where all disabled people feel they belong in sports and activities. It outlines three ambitions to drive change:

Sports and activities meet disabled people’s needs

Disabled people influence campaigning, policy and decision making

Address inequalities by working with others

Adam Blaze, CEO at Activity Alliance, said: “Today we make a rallying call for policy makers and allies to stand with us, take notice and drive meaningful change as we launch our new strategy.

“These latest figures say it all - clearly highlighting there's a huge value in disabled people being active and even by doing small bouts of movement, significantly more than non-disabled people."

He went on to say: "More effort must be given to breaking down the barriers so disabled people feel light activity like walking down the road and playing in local parks is achievable.

“For disabled people to be more active, it takes a wider movement to change systemic barriers that prevent it.Whether in health, transport or education, policy makers play a vital role in ensuring more disabled people feel that they belong.”

Will Watt, State of Life founder, said: "This research builds on our recent work for Sport England, by specifically exploring the wellbeing impact of activity for disabled people. 

"At a time of constrained resources, it is important to invest where you can make the biggest difference. This report makes clear that activity,  even if that is light activity, has the potential to make a very big difference to health and wellbeing in the UK."

To learn more visit https://www.activityalliance.org.uk

Pole dance your way to a better body this summer?

You’ve watched it on TV, read about it in the press and heard about celebrities doing it, now you too can pole dance your way to a better body this summer in the comfort of your own home.

If you've not tried pole dancing then now's the time as it's the fitness trend that continues to grow in popularity in the UK, with pole classes in many gym chains. It's also proved to be more than a fad, with pole dancing bidding for a place in the Olympics alongside Cheerleading and Yoga.

Pole dancing is a full body workout that will help you tone up, lose weight and get fit - whilst having a great time and gaining body confidence. You’ll be amazed at the variety of exercises you can do with a pole, similar to exercises you might do in the gym, but using your own body weight for resistance. From chin ups and crunches to work your arms and abs, to pole climbs and swan holds for your legs and bum - you can work it all on a pole!

Pole Motion: Pole Fitness Volume 1 is a complete pole fitness workout on DVD, led by expert instructor Justine McLucas. The Pole Motion workout uses the pole to its maximum potential as a versatile piece of fitness equipment, which enables you to improve your fitness whilst learning an artistic skill.

You'll have fun, get fit and feel sexy whilst learning a complete workout routine, from warm up exercises through to spins, poses, toning and stretches, all accompanied by a great dance music soundtrack! Whether you're a beginner or already pole dancing, Pole Motion is the perfect workout.

The DVD includes easy to follow, step by step instruction with one of the UK’s elite polers Justine McLucas talking you through the moves including basic spins, poses, pole sits, floorwork and hand grips. There are 3 lessons, 4 routines, 3 tone up sessions to strengthen and tone muscles, a fun warm up routine around the pole, stretch out session and special bonus features including a pole terminology section. DVD RRP 14.99 GBP

For the complete solution you can order the ‘Pole fitness start kit’ featuring: X-Pole Sport dance pole, Pole Motion - Pole Fitness DVD, Resistance Band and Vertical Fitness magazine. At only 159.99 GBP from www.polemotion.com, getting started in pole fitness is cheaper than a rowing machine or treadmill and could be the best investment you’ve ever made!

Justine McLucas also featured in the recent series of 'Got to Dance' and Pole Fitness was also tried and tested in the Fit Gear show on Fitness TV Sky Channel 282.

New Year, New back?

The British Chiropractic Association provides tips for taking care of your back when exercising.

With the New Year comes new enthusiasm and commitment to improving your health through exercise. But, after a lull of lazing about over Christmas, launching yourself into a full-on physical programme could put you at risk of back and neck pain.

Tim Hutchful, British Chiropractic Association (BCA) chiropractor, comments: “Exercise puts added pressure on our joints and muscles, which could cause issues for your back and neck if not introduced to your body in a safe way.”

Kick-start your New Year routine and maintain optimum posture with the following advice from the British Chiropractic Association (BCA):

It’s All in the Prep

Before you begin any exercise programme, it is really important to check that there are no medical reasons why you cannot commence the activity, particularly if you are not normally physically active. Consult your GP if in doubt.

 A BCA chiropractor can advise you on how to approach a new exercise routine and tell you what signs to look for if you’re overdoing it

Make sure you get the right attire for your chosen activity. Wearing clothes that are too tight when exercising could constrict your movement and lead to injury. You should also make sure you have appropriate footwear for the type of exercise you are doing – most specialist sportswear retailers will be able to guide you on this.

With all exercise, you need to warm up first. Don’t go straight into it, start with lighter movements like walking or jogging to lessen the chance of muscle strain

Use Equipment Properly
When using weights, make sure your legs are at least hips’ width apart and lift with bent knees. Never keep the knees straight, as this could lead to over-stretching and cause damage to your back. Avoid bending from the waist too, as it will increase stress on your lower back

A weight held at arm’s length can have the effect of being up to five times heavier, so try to work with weights closer to the body to help avoid injury. Always face the direction you want to carry the weight and lift using a relaxed, straight back without twisting

If using machines, make sure the seat is positioned correctly for your height. You want to avoid stooping or reaching when using equipment, or you could over stretch your back

Dedicate Time to Your Back

· Whilst you are ‘in the zone’, why not throw in some stretches and exercises specifically designed to strengthen your back? Easy to learn and do, the British Chiropractic Association has developed a sequence of precise, slow stretches, each with a specific purpose. To see the exercises, watch them in action on a downloadable vodcast, view an online step by step guide or request free leaflets, go to www.chiropractic-uk.co.uk

British men have serious body insecurities - New Report

New research shows that men have serious issues and that talking about your body is no longer confined to women.

A major national study examining British men’s attitudes to their appearance reveals that over four in five (80.7%) men regularly engage in conversation about one another’s body and that most are unhappy with their muscularity. The study found that men talk most about their unhappiness with their stomach, refered to most commonly as their beer belly.

The study, a collaboration between experts at the Centre for Appearance Research (CAR) at UWE Bristol, The Succeed Foundation and Central YMCA, also revealed that more than 35% of men would sacrifice a year of life to achieve their ideal body weight or shape. The majority of men surveyed were unhappy with their level of muscularity – most didn’t think their arms (62.8%) or chests (62.9%) were muscular enough.

Over half of men questioned (58.6%) said that body talk affects them personally, mostly in a negative way. This mirrors research in women which shows that listening to just five minutes of body talk can lower overall body confidence. Men revealed that body talk affected their self-esteem, made them more self-conscious and in some cases prevented them from going to the gym.

Nearly all men questioned (95.5%) said they see or hear body talk in the media and that nearly four in five (80.7%) gym members admitted to engaging in body talk in the gym. The most popular terms men use to describe another man’s appearance include commenting on his beer belly (74.5%); six pack (69.8%); or man boobs (moobs) (63%). Nearly half of men also used the terms chubby (46.1%) and ripped (42.4%) to describe another man’s appearance.

‘Body talk’ is the term used to describe conversation in which men reinforce and buy into the unrealistic male body image ‘beauty ideal’ which emphasises leanness and muscularity, for example, by commenting on, and comparing their appearance to, this ‘ideal’.

This desire for more muscle mass may explain why one in five (18.2%) men questioned is on high protein diet, and nearly one in three (32%) use protein supplements.

Dr Phillippa Diedrichs, who conducted the study at the Centre for Appearance Research at UWE Bristol, said, “This research really demonstrates that body image is an issue for everyone, and that we need to take a collaborative approach towards promoting an environment that values diversity in appearance and promotes healthy body image.”

Rosi Prescott, Chief Executive of Central YMCA which commissioned the research in partnership with The Succeed Foundation said, “Historically conversation about your body has been perceived as something women do, but it is clear from this research that men are also guilty of commenting on one another’s bodies; and in many cases this is having a damaging effect. The high levels of body talk that we have found in men are symptomatic of a growing obsession with appearance. The fact that one in three men would sacrifice a year of life to achieve their ideal weight and shape is a worrying sign and suggests that men are placing more value on their appearance than on other things, including life itself.”

Karine Berthou, founder of UK-based eating disorders charity The Succeed Foundation, who co-commissioned the survey, said, “Negative body image is a serious issue in our society and is a key risk factor in the development of eating disorders. 17.4% of men had a definite fear that they might gain weight every day and 31.9% of men reported that they had “exercised in a driven or compulsive way” as a means of controlling weight. This sort of disordered eating and exercise behavior is deeply concerning and highlights that men must be included in eating disorder and body image programmes. Succeed is committed to providing such programmes for everyone.”

Further statistics of note:

• 17.4% of men had a definite fear that they might gain weight every day

• 17.8% of men felt fat every day

• 4.1% of men reported making themselves sick as a mean of controlling their weight at least once

• 3.4% of men reported using laxatives as a means of controlling shape and weight at least once

• 31.9% of men reported that they had “exercised in a driven or compulsive way” as a means of controlling weight at least once

• 32.4% of straight men and 59.2% of gay men compare their appearance to people who are better looking than they are.

For more information about the research please go to: www.ymca.co.uk/bodyconfidence/bodytalk


FACTFILE:
The Centre for Appearance Research (CAR) is a multi-disciplinary research centre based at UWE Bristol. CAR acts as a focus and centre of excellence for psychological and interdisciplinary research in appearance, disfigurement, body image and related studies.

Central YMCA is a leading health and education charity and is working with young people in schools to raise awareness of body image issues and is part of the Government’s Expert Working Group on Body Image.

Central YMCA provides the secretariat to the All Party Parliamentary Group on Body Image which is currently conducting an Inquiry into the causes and consequences of body image anxiety. Further information on the group can be accessed here: www.ymca.co.uk/bodyconfidence/parliament

The Succeed Foundation – The Succeed Foundation is committed to supporting and developing innovative and evidence-based programmes and strategies to prevent and treat eating disorders and promote wellbeing. Founded in 2010 by Karine Berthou, The Foundation is focused on making available these strategies to men, women and children; young and old.

Together with individuals, carers, clinicians and researchers, The Succeed Foundation uses a holistic approach to work towards creating a world free from eating disorders. http://www.succeed-foundation.org

Come Dancing break at Ragdale Hall

It’s back on the TV and we are all getting dance fever again, so why not try the moves yourself and shape up at the same time?

On the back of the national ‘Strictly’ fever created by the BBC's incredibly successful series, we have designed a unique event that gives you the chance to try out a wide range of dance classes whilst also enjoying the pampering pleasure that is the Ragdale Hall experience. Learn some fun new moves, lose a few pounds and be pampered to within an inch of your life.................why would you not join their Chorus Line!?

Their activity timetable already includes a number of very popular dance workouts, like BRAVO BROADWAY, HOT SALSA FIT, DISCO GROOVE and POM POM but this is your chance to be amongst a small select group to try your hand at BALLROOM BLITZ - using steps from all the dances featured on Strictly, FAME - inspired by the award winning film, TV series and West End show, THRILLER - featuring moves from the groundbreaking Michael Jackson video and CHAIR DANCE - the sassy workout that would make even a burlesque dancer blush! The event will also see the launch of ZUMBA, the dance party workout that is currently taking the whole world by storm.

Your exclusive package will also include mini-workshops in PILATES - originally created to help dancers to stay in shape, BALLET STRETCH - giving you the knowledge to help you to develop a supple body, LET THE MUSIC PLAY - highlighting how music affects your mood and your body with tips to help you to get the most benefit for both and READ MY HIPS - a lyrical choreography session that will allow you to stimulate and explore your own creativity. There will even be a chance to have a go at Tap and Belly Dancing, although we suspect your facial muscles may be the most taxed in this last option, as it tends to be a laugh-a-minute experience.

There will also be plenty of time for relaxation and pampering, Ragdale style! Take time to enjoy Ragdale Hall's unique Thermal Spa, pools, relaxation areas and other classes and activities. Strictly Come Dancercise guests will join a small select group lead by Chris Chambers, (Fitness Manager) and our team of experienced instructors.

Remember, you don't have to be a dancer to join us on this event, it's all about simply having a go at something new and putting the fun back into fitness. Dancing your way to a new, slimmer you will not only put a little sweat on your brow but will also certainly put a big smile on your face.

Reviews from a Strictly Break earlier this year:

“The whole experience was fantastic”

“Excellent break”

“Bonds really built up between the group over the four days…..I thoroughly enjoyed shaking my hips and shimmying to the music (in the Belly Dancing class) wearing one of the special belts with coins all over it. No matter what level of dancing ability you have, you don’t feel out of place at any of the classes. We headed home re-energised and amazed at just how much exercise we’d managed to squeeze in as well as enjoying some great girlie time.”

For further details visit www.ragdalehall.co.uk

Anyone for the exercise tennis can bring?

With Wimbledon around the corner, Esporta Health and Racquets Clubs are offering free tennis memberships... but only if Andy Murray takes the crown.

Murray is on a high after beating Jo-Wilfried Tsonga to lift his second Queen’s title, the other day.

If he wins the Championships the health clubs will give every new tennis member that joins before the tournament’s first match on June 20th a share of up to £250,000 worth of waived fees.

To celebrate the launch of this exciting campaign, Will Singleton, an Esporta tennis expert, talks about how tennis is incredible exercise and offers advice to wannabe champions about getting involved in this fantastic sport.

What are the exercise benefits of tennis?

"Tennis is a sport that generates a high heart rate and is excellent for cardiovascular calorie burn. It’s also fun, social and highly competitive, which is a great motivator to keep going and enjoy a real long-term benefit."

"It also works all the muscle groups and is great for stamina. The same is true of any racquet sports, such as squash and badminton."

Isn't it expensive?

"Not at all. Clubs usually provide equipment for beginners, so the financial outlay is low. You can also get a decent racquet for £20-£30."

"Esporta encourages beginners with a sport called soft tennis, a cross between squash and tennis played on a court. The ball is soft rubber and it focuses on movement and fitness, making it an ideal first step into the game."

OK, so how do I really get stuck into it?:

“Tennis professionals can help you take the first steps into the sport and steer your development. Plus, if you take lessons, you meet other players who can offer advice and encouragement."

“We know from research that there are loads of people out there that are interested by tennis but have never given themselves the push needed to take it up and get involved. Now, thanks to Esporta backing Andy Murray, they have a reason."

“Esporta is also developing free beginner classes to further promote this wonderful sport. The message is: Don’t be shy - give it a go!”

For more information visit www.esporta.com

Kettlebell Training During Pregnancy

By Lauren Brooks Miller

"Being in ultimate shape during your pregnancy will significantly lessen the chance of needing an invasive surgery".

"Do not let your heart rate get past 140bpm!" "Don't lift anything heavier than 10kg!" This is exactly the out of date misinformation that doctors or nurses have advised pregnant women in the past. These are the type of misconceptions which can quickly instil fear and uncertainty when it comes to exercising during pregnancy. Then the pregnant mum ends up doing almost nothing, gaining 40kg, getting depressed and creating complications down the line. There are numerous studies all over the world proving the undeniable benefits that sticking to a training regime, designed for your fitness level, not only has remarkable benefits for yourself, but for your baby.

To make a blanket statement and tell every pregnant woman to have the same guidelines is basically stating we are all exactly the same. Lucky things are starting to change. ACOG (American Congress of Obstetricians and Gynaecologists) has revised the guidelines and is now telling women to measure their intensity with the RPE (Rated Perceived Exertion) scale rather than concentrate too much on heart rate, since no one person has the same fitness level. On a scale from 1 - 10 ACOG recommends women should keep their intensity between 5 - 8 during pregnancy. If you currently engage in a resistance training program and your doctor says you should not do anything more than walking, without a valid reason, it's probably time to find a new doctor or care provider that is familiar with the current research.

Who wouldn't want to give their baby a healthy start? Women who have been through labour and/or recovered from having a C-section, know that there is nothing easy about it. Preparing your body for one of the most physical and emotional events in one's life is the most important thing you can do for yourself and baby. I don't know too many women that actually want to have a C-section. Being in ultimate shape during your pregnancy will significantly lessen the chance of needing an invasive surgery. Although, if the baby is breech or there are complications such as placenta previa, you have to have a Caesarean. But never fear, if you kept your body strong, you can and will recover quickly and eventually regain your strength. Unfortunately I was one of the unlucky ones that had no choice in the matter and ended up with a C-section both times, due to reasons I could not prevent. Nevertheless, I have surpassed my strength and fitness goals after each pregnancy in record time.

Today I am sharing with you some of the most common questions and answers I receive from my pregnant clients or their personal trainers.

Question: - I am brand new to kettlebells and I just found out I am pregnant. Can I continue to use them?

If you have already learned some of the basic exercises and are sure you are using them properly, there is no reason why you shouldn't be able to continue with the exercises.

Question: - I have never used kettlebells before and I am 6 weeks pregnant. Would it be safe for me to start using them?

Because your body has never experienced this type of movement pattern, it's not recommended to start during pregnancy. You can go through the motions without a kettlebell without the explosive components. Although, when it comes to the full explosive hip power, you should wait until after you have your baby.

Question: - I've been taking kettlebell classes and working out to kettlebell DVD's for over a year. Can I continue with it now that I am pregnant?

As long as you have the okay to exercise from your doctor, you should be able to do almost everything you are currently doing, during your first trimester. The only thing you will want to eliminate is V02Max Training. Now is not the time to perform a challenging snatch test or test your body to the limit. All out Tabata drills or trying to beat your current pull up record should absolutely be avoided.

Question: - I'm in my 2nd trimester, feel great, and my pregnancy is going smoothly. Can I continue with the same routine I had during my first trimester?

Yes with a few exceptions. Once your belly gets larger around 16 - 20 weeks, you are going to have to make some adjustments. You will have to eliminate exercises that have you lying directly on your back such as Floor Presses, Get Ups and Sit Ups. Twisting and pressurizing your breath is not advised. Twisting exercises such as the Windmill and any exercises that require you to lay flat on your belly should be completely eliminated. Other than that you can continue with your training.

Question: - I am confused as to how to design my program. Should I aim for long workouts that are easier or short workouts that are more intense?

Short workouts that are more intense will give you more bang for your buck. Long workouts can tire you out afterwards and really leave you even more winded than before you began. Keeping the workouts short without overheating will give you that recharge of energy your body will desperately need to possibly do another mini workout later that same day. Or tend to other activities that you are involved with.

Question: - Can I use kettlebells to the very end of my pregnancy?

Absolutely! You will definitely have to modify the weight that you use and scale down many of the exercises. Remember you should not practice any pressurized breathing, therefore, pressing heavy weight overhead should be prohibited. If you were proficient with Snatches prior to pregnancy, then you should be able to snatch a comfortable bell over your head. Swings, Squats, Cleans, Rows, knee push ups, and Presses are usually great exercises to continue as long as the body allows and are able.

Sample Kettlebell Pregnancy Workout

Start with a 5 - 10 minutes joint mobility warm up. Set your timer for 30 seconds. Take a 30 second break in between each exercise. Repeat this circuit 2 - 5 times depending on your current fitness level.

Suitcase Dead Lifts
2 Handed Swings
Push Ups
Squats to Tricep Extension
Hand 2 Hand Swings
Push Press (Left)
Push Press (Right)

Cool Down with light walking and stretching

If you have any more questions about program design you can check out my pregnancy DVD "Baby Bells". You will find a follow along workout that is appropriate for all stages of pregnancy with modifications. The most important thing is to really listen to your body. Your body will be the best judge. Follow the guidelines and let your body do the rest.

Lauren Brooks Miller is the owner of On The Edge Fitness and Co-owner of BuggyBellz. She is the creator of the worldwide selling DVD's "The Ultimate Body Sculpt and Conditioning with Kettlebells" Volume 1, 2 and 3. Her 2nd DVD "Baby Bells", is the first and only Kettlebell video, designed specifically for pregnant woman. Lauren is a full-time working mother of 2 beautiful young girls. Her passion for leading a healthy and active life is an inspiration for mothers, parents, and woman everywhere.

To purchase any of Lauren's Products or for more information about kettlebells, visit Kettlebell Fever , the official UK home of Dragon Door RKC kettlebells – the UK’s premier resource for everything kettlebell related. Alternatively contact support@kettlebellfever.com.

(EDITOR: As with all exercise regimens That's Health advises you to consult your doctor and other healthcare experts before you commence any training if you are pregnant)