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Latest Blog Postshttp://www.davidlloyd.co.uk/home/rssLatest Blog Posts from David Lloyden-gb© Copyright 2013 David Lloyd Leisure Ltd.http://blogs.law.harvard.edu/tech/rssTue, 21 May 2013 21:11:55 Europe/LondonRichard Lee talks Champions League, football training and his journey to recoveryRichard Lee, Brentford FC and ex-Watford goalkeeper, entrepreneur and author of ‘Graduation: Life Lessons of a Professional Footballer’ talks Champions League, a footballer’s fitness regime and the importance of recovery… Richard Lee, Brentford FC and ex-Watford goalkeeper, entrepreneur and author of ‘Graduation: Life Lessons of a Professional Footballer’ talks Champions League, a footballer’s fitness regime and the importance of recovery…  Well it's certainly been an exciting few weeks on the football front, culminating in arguably the biggest game of them all, the Champions League final on May 25. I often get asked about how fit you need to be to play at this level and this is quite a difficult question to answer, in that the type of fitness needed to play football can literally vary depending upon your position. For instance a striker may perform many bursts at high speed throughout a game, whereas a midfielder may cover more distance but at a steadier pace. It's for this reason that training needs to be specific as to what exactly you're working towards. It comes back to the idea of knowing exactly what your goal is first and foremost and working towards that. For example, if you want the figure of a sprinter, don't train like a long distance runner! A simple theory, but effective. The basic way in which to quantify how footballers will train is to continually put them outside of their comfort zone. We wear heart rate monitors every day and the zone for which each player will work towards will vary but each will continually be stretching what they're capable of as this will inevitably lead to improvements. I've had several injury problems throughout my career, in particular with my knees. This means that my training is structured in such a way that I spend the majority of my time in a gym as opposed to a training field. I work daily on power and explosiveness in such a way that won't aggravate my knees and will allow me to play at 100% on a Saturday. Speaking of injuries, I'm well on the road to recovery - thankfully - after my shoulder operation and have reached the 50% mark. This means that I'm out of my sling and doing lots of exercises in order to try and regain my full range of movement. I spoke about the pool before but this is perfect for what I require right now. It takes gravity out of the equation and allows me to perform resistance free training. For me currently the goal is a simple one, regain fitness and continue to work on areas of my game that don't require excessive shoulder movement, which will unfortunately mean no time on the David Lloyd tennis courts in the near future! However I may well be seen in the Jacuzzi at some point soon, see you there.... Regards Rich http://www.davidlloyd.co.uk/home/news-centre/blog/288/richard-lee-talks-champions-league-football-training-and-his-journey-to-recoveryTue, 21 May 2013 02:16:58 Europe/Londonhttp://www.davidlloyd.co.uk/home/news-centre/blog/288/richard-lee-talks-champions-league-football-training-and-his-journey-to-recoveryCelebrity Bloggers0http://davidlloyd.co.uk/static/img-gallery/608-blog-prev.jpgTomatoes - Hip...Hip...Puree!It’s smooth-skinned, extremely juicy, comes in a wealth of varieties and it’s really versatile – and it’s so special that it has a whole week dedicated to its health and nutritional prowess!By Hugh Billings  Should you find yourself exploring the quiet Spanish town of Bunol one August, don’t be offended if the locals suddenly start pelting you with tomatoes.  Far from insulting, the annual festival of La Tomatina, and its projectile-based celebrations should be seen as an attempt to keep you fighting fit. That’s because the tomato (technically a fruit) is far more than the world’s most cultivated, most popular vegetable…it’s the superfood of all superfoods.  Superhero overview:  Low in fat and calories, yet high in fiber, vitamins and essential minerals, tomatoes are also pumped full of beta-carotene, lutein, and lycopene - a magical antioxidant, a single molecule of which can neutralize 13 free radicals (highly reactive particles which can trigger cancer) and as a result may play a significant role in lowering the risk of cancers.  And it’s important to focus not on the big ‘c’ here, but the plural ‘s’. Studies show that lycopene may protect against cancers of the skin, esophagus, breast, lung, colon and prostate.  For those that like their food cooked, lycopene concentration actually increases when tomatoes are processed or cooked and sold as ketchups, sauces or puree - and is more readily absorbed. Add olive oil and this potency increases still further. In fact research suggests lycopene found in tomatoes that have been cooked in olive oil is up to three times more easily absorbed than that found in fresh varieties…  However, before you call the nearest pizza emporium, it’s equally essential to add a large dose of uncooked tomato to your diet. Cooking reduces and even destroys the abundant vitamin E, A and C found in raw tomatoes. If healthy eyes, skin, teeth, bones and a strengthened immune system are of special concern, tradition suggests you look for the reddest of varieties. These contain the highest levels of both lycopene and beta-carotene, another powerful antioxidant and precursor to vitamin A.  Laboratory research also shows lycopene lowers cholesterol levels in similar ways to those modern-day wonder drugs, statins.  Lycopene levels vary by variety of tomato, but one thing is clear, the average Brit consumes only 1.1mg per day, a fraction of the recommended 5-8mg recommended daily amount.  Tomatoes are also high in dietary fiber, contain zero saturated fats, are low in both salt and starch and have a low glycemic index. In addition, tomatoes are a powerful source of potassium. This critical mineral plays an active part in maintaining fluid balance around the body, and in keeping your heart, nerves and brain functioning normally.  The tomato’s extraordinary ability to stop free radicals isn’t limited to cancer.  In the blood, free radical particles transform liquid fats into solid layers of ‘plaque’, which coat and clog veins and arteries, causing heart disease, heart attacks and strokes. Should this plaque be dislodged, clots and thrombosis can also occur. Research into fruit and vegetable juices placed tomato juice first for its ability to encourage anti-clotting.  Free radicals dramatically reduce male fertility too. By increasing lycopene (found in its highest concentration in tomatoes) to 8mg per day, studies have reversed this decline and normalized fertility in patients. And people who enjoy a tomato-rich diet also enjoy the benefits of another antioxidant – lutein.  Research into AMD (Age-related Macular Degeneration), the disease responsible for destroying fine vision in the retina, shows it is less frequent when higher levels of lutein are present.  Superhero weaknesses: Raw, fried, dried, pickled, cooked, roasted, stuffed, pasted, mashed and pureed, tomatoes can do it all… Except for extreme cold! Superhero costume: Smooth skinned - red, green, yellow, pink, brown, purple and black in colour; pomodoro, cherry, beefy, vine, tree; round, pear, oval in shape...  Tomato Origins: Often associated with Italian cuisine, tomatoes are native to the Aztec civilization of South America (the word tomato originates from "tomatl" or "swelling fruit.") The first species of tomato grown is thought to have resembled the cherry tomato in size rather than the larger form so familiar to European eyes. Part of the ‘Solanaceae’ or nightshade family of plants, tomatoes were unknown outside the new world until the 1500’s and the popularity they enjoy today was equally slow to germinate. Today, vast quantities of tomatoes are consumed worldwide – around 130 million tons annually. The largest producer is China (approx. 34 million tons), followed by the USA, Turkey, India, and only then - Italy.  Beneficial overview: <ul> <li>Research indicates all forms of tomato help prevent the risk of cancers including:  breast, skin, esophagus, colon and the UK’s biggest killer lung cancer. </li> </ul> <ul> <li>Found in all tomatoes, the antioxidant lycopene is found in its highest natural levels. (It used to be thought the redder the fruit, the more lycopene, but contemporary research suggests this may not be such a significant factor). </li> </ul> <ul> <li>When cooked, tomatoes deliver even higher levels of more readily absorbed antioxidants. </li> </ul> <ul> <li>Tomatoes help reduce the threat of blood clots, thrombosis, heart disease, heart attack and stroke. </li> </ul> <ul> <li>Additional benefits are said to be a reduction in the effects of stress, a natural cure for headaches and even protection against gall & kidney stones. </li> </ul> <ul> <li>Tomatoes help reduce cholesterol levels, and may also help stabilize blood sugar levels. </li> </ul> <ul> <li>Tomatoes can increase male fertility and have been attributed with increasing pregnancy in clinical studies by 36%. </li> </ul> <ul> <li>A single medium sized tomato (or 7 cherry tomatoes) counts as one of your five-a-day. </li> </ul> So, do you love tomatoes? Have you a favorite dish – savory or sweet? Or do they leave you red faced with disgust? Share your thoughts here, or your recipes on our <a href="https://www.facebook.com/davidlloydleisure?ref=hl">Facebook</a> page.  http://www.davidlloyd.co.uk/home/news-centre/blog/287/tomatoes--hip--hip--pureeMon, 20 May 2013 12:37:48 Europe/Londonhttp://www.davidlloyd.co.uk/home/news-centre/blog/287/tomatoes--hip--hip--pureeVarious Authors - Fitness0Why good friendships bring big health benefitsAs the only child of two only children, I made a couple of significant discoveries very early on in life. You need to make your own entertainment when there is a lack of siblings and cousins. The other is just how important close friends are.By Ali Jacobs  As the only child of two only children, I made a couple of significant discoveries very early on in life. The first is that you need to make your own entertainment when there is a lack of siblings and cousins. The other is just how important close friendships are.  From the day I was old enough to say ‘hello, do you want to play with me?’, when life threw up a curveball, it was friends that I turned to for support, wisdom and humour. After all, partners continue to come and go, but true mates are there for the long haul. And it works both ways; I’d do almost anything for my fabulous circle of friends.  Naturally, as we’ve got older, priorities change and any free time is precious. It’s not always possible to just spontaneously meet for coffee, go away for a weekend or book a girlie holiday. Now, we are thankful for a thoughtful text, heart to heart on the phone or actually managing to book a dinner date in the diary, sometimes two or three months in advance.  Whether devoted to careers, family, travelling and even for some of my more creative mates, writing their great novel, it’s even more important to for us to spend quality time with each other.  Good friendships really are quite unique. As it is a relationship that sits outside of family, romantic relationships, colleagues or any other sphere, it is something we have to continually work at and not take for granted.  And what about the downside? When an enduring friendship does go wrong, it can be more wounding and messy than breaking up with a romantic partner. Whether it’s one careless action or word, or a slow drifting apart, the person who was your rock and ballast is no longer a part of your life. Photos get removed, social situations become awkward and now the new and very final nail in the friendship coffin is being ‘un-friended’ on Facebook.  So is online friendship a good or a bad thing? Although there is a school of thought that suggests that the ease of social media channels has made us a bit lazy when it comes to maintaining contact with friends, in my case, Facebook has on the whole proven to be very beneficial. Not only have I reignited some wonderful friendships from my youth, but I also keep up a regular relationship with friends and family around the world, as we are able to share in each other’s lives in real time, thanks to photos and status updates.  What is clear is that as we get older, friendship brings benefits to our health. After all, sharing laughter, worries, secrets and special occasions along life’s journey is good for our physical and emotional wellbeing.  With this in mind, this month our very own Amida Spas – open to members and non-members - are offering a fantastic pampering package designed for sharing. Our “Catch up with Friends, Day Spa Experience for Two” is available now at the special price of £95 (RRP £120), and includes: <ul> <li>Unlimited use of all wet spa and gym facilities</li> <li>Complimentary use of robe, towel and slippers</li> <li>Light meal with refreshment</li> <li>Use of deep relaxation suite*</li> <li>A choice of either: <ul> <li>Aromatherapy Associates Intensive Back & Neck Muscle Release 25mins OR</li> <li>Aromatherapy Associates Essential Rose Facial Express 25mins OR</li> <li>Express Manicure/Pedicure 25mins</li> <li>*Only available at Amida Spa Hampton</li> </ul> </li> </ul> While considering my own friendships, I asked both my pals and a few colleagues at David Lloyd Leisure Head Office how they like to spend quality time with friends.  “Glass of wine and a meal. Simple pleasures.”  “In-between meeting up, messaging is really important; emails, posting silly stuff on Facebook, Twitter, it all goes to show that we’re thinking about each other.”  “Wine, wine, wine, wine and cakes! Alternatively, comedy, horse riding, movies, dinner, shopping and sharing…”  I have one special friend who I’ve known since childhood, and now her children are also great friends of mine. I always look forward to reminiscing and laughing out loud more than I ever do without her. And just knowing that she knows, she understands and I don't have to explain anything because she gets me!”  “Going out for dinner with my favourite ladies, and having a natter on the phone. Being there for each other, even if you don’t see each other very often and have different lifestyles.”  I have had some good times in spas on hen dos and girlie weekends away where you get to chat about everything and catch up with friends you haven’t seen for a while. There’s definitely something to be said for spending time with your girlfriends and getting away from it all.”  “Birthday gifts for my friends have started to get harder over recent years. Another bottle of bubble bath could start getting a bit insulting. I therefore thought that the best gift would be 'time' and to make a date with my friends.  So instead of bubble bath, we go to the theatre, an art gallery, take a cycle ride, or a walk with tea and cake. My gift though is selfish. It means I get to spend time with my friends, who make me laugh, talk nonsense, put the world to rights, dance, listen, challenge and inspire. At the end of the date we've shared a memory that will live much longer than that bottle of bubble bath, One thing is for sure, that the date with my friend, like the bubble bath, will make me feel happy, relaxed and refreshed.”  “Meeting friends for coffee, and when possible, having them over for weekend lunch with the children so we can chill out together.”  “My best friend and I go for long walks in the woods, purposely getting lost and making good use of the time by sharing the juiciest gossip and life plans.”  “I had a few days in Wales with a friend who needed some down time to get away and forget issues.  We walked around fantastic scenery, had a few drinks and sat in the hot tub looking at the mountains. It really gave her some perspective and strength to keep going”  And finally, proving that a spa break really can be the best way to spend time with friends:  “I recently spent a day and night at a spa with three very close girlfriends, who are also mothers; it was just a lovely 24-hour child-free existence.  We relaxed, drank coffee, ate cake and actually managed to have some ‘us’ time...and we vowed we are going to do it every year!” Share your special friendship moments here or visit our <a href="https://www.facebook.com/davidlloydleisure">Facebook</a> page and join the discussion there.http://www.davidlloyd.co.uk/home/news-centre/blog/286/why-good-friendships-bring-big-health-benefitsTue, 14 May 2013 12:36:54 Europe/Londonhttp://www.davidlloyd.co.uk/home/news-centre/blog/286/why-good-friendships-bring-big-health-benefitsVarious Authors - Fitness0http://davidlloyd.co.uk/static/img-gallery/254-blog-prev.jpgA day in the company of real superheroesLast Friday (May 3rd) I was fortunate enough to spend a morning in the presence of superheroes. Some were no older than nine, some were genuine Olympic medal winners...By Ali Jacobs Last Friday (May 3rd) I was fortunate enough to spend a morning in the presence of superheroes. Some were no older than nine, some were genuine Olympic medal winners, but each and every one represented the David Lloyd Leisure ethos of “Life. Be fit for it.”  I was lucky enough to be present at the official launch event of our charity partnership with Together for Short Lives – the leading charity for UK children’s hospices - at our Raynes Park club in south-west London. Throughout the year and into 2014, all David Lloyd Leisure clubs throughout the UK will continue to support and raise funds for their local children’s hospices.  Not only did this superhero-themed day kick off what promises to be an event-filled year, but it brought together local children from year four of the local Hill Cross Primary School with the hard-working DL Kids team and tennis coaches, alongside three inspirational Olympians/Paralympians.  On arrival, it wasn’t hard to find where the action was; all I needed to do was follow behind the very excited children and the high-energy DL Kids team, who really need to be commended for their awesome costumes and tireless enthusiasm throughout the morning.  Held in the indoor courts at the club, the kids were put into groups and started some warm ups as the Olympic heroes arrived – all keen to lend their support to the day.  First on the scene was Paralympian Sophie Christiansen. Holder of an astonishing five gold medals in dressage and a member of our Maidenhead club, Sophie was not only happy to show her support for this very important charity, but to spread the word of getting kids active and enjoying fitness. And even if there may not necessarily have been any future gold medallists on court, she reinforced the message that children should always seek to exceed their expectations and limitations.  The two other Olympic heroes arrived to much excitement (that would be from the grown-ups as much as the kids); Zac Purchase, who has picked up both gold and silver medals for his rowing achievements at Bejiing and London respectively, and Steve Backley, a silver Olympic medal-winner and former world champion javelin thrower – both David Lloyd Leisure club members.  When I asked Zac - who recently opened our Worcester club and is a member at Reading - about the importance of getting children on a permanent road to fitness, he said: “It’s vital that kids have fun and enjoy themselves, and that enthusiasm really needs to be developed at school.”  When asked about his own childhood superheroes and motivators, he named Duncan Goodhew as his primary inspiration. Before committing to rowing, Zac was a keen and able swimmer. Of course, a constant hero for Zac has been Sir Steve Redgrave, who famously consoled Zac and rowing partner Mark Hunter with a manly but much-needed hug after coming in second last summer at Eton Dorney.  So what has Zac been up to since The Games? “As well as deciding what may or may not happen next in my rowing career, the greatest satisfaction this year has been having the time to commit to my charity work. Days like today are so rewarding on every level.”  Steve Backley added his own insight, with comments that also tie in with the legacy of London 2012. He said: “Motivation and inspiration are everything – both in sport and life. The Olympics inspired a generation and we now need for young people to hold onto their dreams – that’s very much the long-term Olympic goal and message. Days such as this allow me to do what I enjoy most – give back. Both encouraging the children to be fit and working with this amazing charity gives me a tremendous amount of personal satisfaction.”  An enthusiastic tennis player himself, Steve firmly believes that it is one of the best games for young people to develop co-ordination skills and grow their confidence – both on and off the court.  At which point, both he and Zac bounced off to join in the main event of the day – participating alongside the kids for some tennis drills.  All of the tennis-based activities were fully inclusive and designed to involve and engage every child. Throughout the event, our Olympic heroes and tennis coaches served, volleyed and returned gentle shots with the kids, making each and every one feel like a superhero.  At David Lloyd Leisure, we are fully committed in getting kids to participate in fitness, and an important part of this strategy is ensuring that even the least confident or traditionally sporty are catered for.  Vicki Lowe, senior teacher for the High Cross year four pupils commented: “All our pupils are very enthusiastic and excited to be here. High Cross is a total inclusion environment. Some of our children have special needs, and part of learning about the importance of today has revolved around focusing on differences and respecting each other.”  And do they also understand what the charity does?  “Yes they do. Although still young and it is a difficult subject to broach, it was vital for them to understand the concept of life-limiting illnesses in the young and the role of hospices, while removing some of the fear around loss and answering their questions honestly.”  Back on court, and clearly demonstrating their own superhero qualities, the kids showed no signs of flagging - although the Olympians looked quite relieved when we called time so certificates could be presented to all of the pupils.  After a set of group photos, some questions and answers, and much scrambling to cop a feel of the Olympic medals and torch (that would be me again, and certainly not the much more restrained kids), the event drew to a close.  Very noisy, rather emotional and entirely successful, it’s fair to say everyone got something from Superhero Friday. The team at Raynes Park demonstrated they have the know-how, facilities and skills to effortlessly carry off a big event; the children had big fun playing tennis and meeting Olympians; our medal winners had their tennis ability put to the test and our friends at Together for Short Lives raised both awareness and funds for the crucial work that they do.  It just goes to show, true superheroes may be closer than you think, and we can all realize our own heroic potential with the right inspiration and motivation. Now where did I put my cape?  Did you join in the heroics at your local DLL club? Who is your inspiration in life? Please leave your comments here or join in the discussion on our Facebook page.  We look forward to hearing from you.http://www.davidlloyd.co.uk/home/news-centre/blog/285/a-day-in-the-company-of-real-superheroesMon, 13 May 2013 12:15:50 Europe/Londonhttp://www.davidlloyd.co.uk/home/news-centre/blog/285/a-day-in-the-company-of-real-superheroesVarious Authors - Fitness0Get the inside slice on cucumbers this National Cucumber DayDid you know May 12 was National Cucumber Day? Hold the verdant veg aloft, form a green guard of honour and discover some fascinating facts about the healthy salad staple.By Ali Jacobs  How did your 12th May celebrations go? “What was the occasion” I hear you ask? Well, yesterday only marked the fourth National Cucumber Day. Initially the brainchild of the Waltham Abbey Town Partnership and supported by the Lea Valley Growers, this Herts-based festival has rapidly gained momentum in the vegetable world, with the biennial Cue Fest - the vegetable version of Glastonbury (okay, I exagerate a tiny bit).  Unfortunately, it’s a fallow year for Cue Fest, but the nation is still invited to go crazy for cucumbers. So hold the verdant veg aloft, form a green guard of honour and discover some fascinating facts about the healthy salad staple.  <ul> <li>The cucumber is made up of 95% water, so the high water content can help to rehydrate you</li> <li>It comes from the same family (gourd or cucurbitaceae) as squash, courgette, pumpkins and melons, and…..</li> <li>…it’s officially a fruit!</li> <li>Very low in calories, a half cup of cucumber only contains about 8kcals</li> <li>There are numerous health benefits: it’s a great source of potassium and crammed with vitamins, including more than 10% of your daily dose of vitamin K</li> <li>Add to the mix vitamins A, C, anti-oxidants and alpha-carotene and the cucumber  can do no wrong</li> <li>The elements contained in cucumber are for reducing eye puffiness, which is why so many people place a slice or two over tired peepers</li> <li>And they also have anti-inflammatory properties, so can help relieve irritated skin and sunburn leaving you ‘cool as a cucumber’</li> <li>The biggest cucumber ever was 67 inches, weighed 154 pounds and was grown in southern China</li> <li>First grown in India about 8000 years ago, the cucumber arrived in the UK in the mid 1600s</li> <li>The cucumber can be used a breath freshener, too. Simply hold a slice between the roof of your mouth and tongue, hold for about thirty seconds and bingo – bad breathe is neutralized and eliminated thanks to the bacteria-bashing phytyochemicals</li> <li>Containing both soluble and insoluble fibre, eating cucumber will fill you up and help lower LDL – bad cholesterol</li> <li>Instead of drinking a caffeine drink to get you over the mid-afternoon energy slump, why not snack on some slices of cucumber instead? The B vitamins and carbs provide a much more natural pick-me-up that can last for a number of hours</li> <li>It takes a week to pickle a cucumber </li> </ul> Have you got any further facts or uses for cucumber? Do you prefer them pickled or as nature intended? Why not leave a comment here, or join in the discussion on our Facebook page. Find out more about our DLicious menu! The DLicious approach to healthy eating is based on: <ul> <li>Paleo-inspired dishes: high quality, grain-free, natural foods that deliver better fuel for efficient digestive function, improved regulation of blood sugar levels and more energy all day;</li> <li>Healthy and balanced: a variety of choices to meet a daily intake of 40 per cent good carbohydrates, 30 per cent quality proteins and 30 per cent essential fats, providing optimum nutrients and burning fuel more efficiently;</li> <li>Every now and then: our approach allows for the fact that not everybody can commit to a perfect nutritional balance all of the time, with a choice of meals, snacks and indulgent treats offered for 20 per cent of the time.</li> </ul>http://www.davidlloyd.co.uk/home/news-centre/blog/284/get-the-inside-slice-on-cucumbers-this-national-cucumber-dayMon, 13 May 2013 12:06:09 Europe/Londonhttp://www.davidlloyd.co.uk/home/news-centre/blog/284/get-the-inside-slice-on-cucumbers-this-national-cucumber-dayVarious Authors - Fitness0Salmon: nothing fishy about this oneWith increasing concerns regarding the provenance of meat and the supply chain behind it, there has never been a better time to up your fish quota. And far from being a fish out of water, your salmon superhero is definitely in it for the long haul.By <a name="_GoBack"></a>Ali Jacobs  With increasing concerns regarding the provenance of meat and the supply chain behind it, there has never been a better time to up your quota of oily fish.  And far from being a fish out of water, your salmon superhero is definitely in it for the long haul.  Superhero overview: Packed with protein, omega-3 and vitamins, eating salmon two to three times a week could protect you from a number of illness, strengthen bones, control blood pressure and boost brain power.  Superhero weaknesses: Deep-seated rivalries and ongoing debates fuel the choice between wild and farmed salmon, along with questions about reducing local or distant sea stocks. With constant muttering about genetic modification (being a mutant never harmed the X-Men), it’s not such an appealing look for salmon. Then there’s the longstanding fear surrounding mercury levels and what that might mean.  Superhero costume: Orange-pink fleshy underbelly, the strength and goodness lies within these fatty layers. Often seen displaying its shimmering silver cape, current thinking suggests the less inhibited ‘wild’ salmon is a healthier bet than farmed varieties.  Alone, salmon can taste a little bland, but its hidden gastronomic notes are quick to surface when teamed with teriyaki marinade, wasabi or some low-fat spicy dressing.  With so much happening in your average portion of salmon, the benefits have to battle for supremacy. Here’s our top list of fishy-advantages:  1. Great source of vitamin D A dose of the sunshine vitamin is essential during the short, dark winter days when exposure to natural sunlight is limited. It’s also the vitamin that keeps bones strong, joints supple, and energy levels topped up. As a result, salmon and exercise make for a very happy partnership.  2. Increased brain and cognitive function An abundance of essential Omega-3 fatty acids supports brain function. Great news for the memory, this also relaxes the brain and prevents age-related decline, which can bring on Alzheimer's disease.  3. Reduced depression Happy days are here again. The omega-3 in salmon, specifically the docosahexaenoic acid (DHA), can reduce or alleviate the signs and symptoms of depression. And vitamin D releases serotonin, helping to put a smile on the face. No wonder it’s called the happy hormone.  4. Improved eye health It’s that omega-3 again - this time in partnership with amino acids - that improves vision, by reducing macular degeneration, dryness, tiredness and boosting overall visual ability. Just two salmon portions per week can strengthen and protect your peepers.  5. Protects the body against free radicals The mineral selenium in salmon is a fantastic shield, kicking the anarchic butt of those deadly free radicals, which weaken cells, leaving them vulnerable to infections and disease.  6. Increased cardiovascular health and wellbeing Selenium (take an extra bow, it’s time for your encore) not only helps to control high blood pressure, it provides protection against heart attack, heart arrhythmia and stroke.  And Omega-3 helps lower the level of triglycerides, which in turn reduces the risk of heart disease. It also keeps arteries and veins flexible, increasing the strength of your cardiac muscles.  7. Better protection for both skin and hair Crucially, the anti-inflammatory properties of Omega-3 oil protect the skin against sunburn, skin blemishes and even cancer. Aesthetically, Omega-3 keeps cells plump with moisture so your skin carries more of a youthful bloom. And there’s your hair. Aside from giving your locks a shiny lustre, Omega-3 is the perfect protein for nourishing hair follicles, vital for stimulating strong, healthy hair growth.  8. Improved thyroid function For those living with an underactive thyroid, also known as hypothyroidism, salmon – rich in both iodine and vitamin B6 - really can be a big hormone booster!  9. Prevents chronic inflammation Studies on consumption reveal that salmon’s fatty acids are converted into three compounds that prevent inflammatory conditions. This is because bioactive peptides, may well keep joint cartilage and other tissues in tip-top condition.  Rich in concentration these – particularly calcitonin - not only regulate and stabilise the collagen and mineral balance within the bones, but when joined with Omega-3 molecules, deliver impressive anti-inflammatory benefits for joints.  10. Protects digestive tract and defends against cancers Salmon is good news for the digestive tract and offers protection against certain cancers. A number of studies have revealed that those who regularly include salmon in their diets are less likely to develop cancer of the colon, bowel, breast, oesophagus, pharynx, stomach, rectum, ovary, mouth and pancreas…  And research also reveals that fatty fish like salmon is effective in defending against renal cell carcinoma, the most common form of kidney cancer.  11. Reduces the risk of blood cancers The proteins, properties and minerals found in salmon can also reduce the risk of multiple myeloma, non-Hodgkin lymphoma (NHL) and certain types of leukaemia.  Whilst it’s essential to remember that there are often other risk factors involved, including genetics, environment and lifestyle, salmon is playing a positive part in the war against cancers and other illnesses.  In summary, whether wild or farmed, eaten as raw sushi, grilled or barbecued, fresh or tinned, eating salmon (and other oily fish) is generally a good thing for health, diet and overall wellbeing.  Are you a fan of salmon? How do you serve yours? Do you believe the hype of the reported health properties? Post you comments here or join in the discussion on our Facebook page.  http://www.davidlloyd.co.uk/home/news-centre/blog/283/salmon-nothing-fishy-about-this-oneFri, 10 May 2013 03:18:27 Europe/Londonhttp://www.davidlloyd.co.uk/home/news-centre/blog/283/salmon-nothing-fishy-about-this-oneVarious Authors - Fitness0Raising the barContinuing his personal training regime at David Lloyd Reading, Luke Smith gives us an update on his struggles, nutritional changes and goals…Luke Smith is a presenter for the UK’s biggest commercial radio brand, Heart, currently hosting the weed day Drivetime show for the Thames Valley region.  Continuing his personal training regime at David Lloyd Reading, he gives us an update on his struggles, nutritional changes and goals…  I’m a few months into my personal training with David Lloyd Leisure, and I have to say that James, the PT I was paired up with, has been nothing short of brilliant!  When I started, my main goal was to drop some weight and just tighten everything up a bit while improving my fitness levels at the same time.  I will be honest: the initial few weeks were quite easy, moderate work achieved relatively quick results. However, after the first couple of months, progress seemed to slow down.  James was quick to notice this and we sat down and had a chat about nutrition. I was asked to keep a food diary for a week and at the end, the PT suggested areas where I could change my diet – without putting me on an actual “diet”.  This, tied with a slightly more intensive work, out did the trick, and the weight started coming off again.  Now, six months into personal training, I can honestly say that every session is fun, always different with new equipment and routines being used. I’m much happier with my body, and well past the goals I initially set out to achieve! http://www.davidlloyd.co.uk/home/news-centre/blog/282/raising-the-barThu, 09 May 2013 03:57:57 Europe/Londonhttp://www.davidlloyd.co.uk/home/news-centre/blog/282/raising-the-barCelebrity Bloggers0http://davidlloyd.co.uk/static/img-gallery/604-blog-prev.jpgWalking to work - the benefits!With national ‘Walk to Work Week’ fast approaching (May 13-17), I recommend making the most pedestrian of activities part of your standard fitness routine. The benefits are clear...By Hugh Billings  Some years ago, while earning my living in New York City, I discovered the benefits of walking to work. To avoid the cost of taxis, crush of buses and grime/crime of the subway I learned to hoof it everywhere. In the process I undoubtedly improved my overall fitness and gained a heightened appreciation of the architecture, ebb and flow, geography and cultures of my adopted city.  Throughout the months - of baking heat, biting wind, arctic snows and tropical rain - I only ever suffered a sprained neck, itself the result of too much gawping at the colossal skyline overhead.  Back in the UK, with national ‘Walk to Work Week’ fast approaching (May 13-17), I recommend making the most pedestrian of activities part of your standard fitness routine. The benefits are clear:  <ul> <li>Walking is a natural activity that needs zero technical equipment, clothing or training. Though a decent coat or umbrella is worth considering.</li> <li>Walk at a moderate pace - roughly four miles an hour (about the speed you’d take if late for an appointment.) Do this five times a week and you’ll quickly notice a positive difference.</li> <li>According to the Harvard School of Public Health, if you're prone to obesity, one hour of brisk walking can reduce your genetic influence by as much as a half – try dividing the time between going to and coming from the office or train station.</li> <li>Research into middle-aged men, shows a simple, regular walking plan reduces LDL cholesterol - associated with heart disease, whilst increasing HDL cholesterol - allied to good heart health. The same study also saw a reduction in triglycerides - harmful fats that inhabit the blood.</li> <li>Even when not genetically predisposed to obesity, the weight regulating properties of walking are undisputed. 10,000 steps a day (roughly 5 miles) helps lower your percentage of body fat and excess weight. Canadian research into women aged 50-70 showed those walking 10,000 steps a day were the only group to enjoy a normal Body Mass Index (BMI) of 25 avg. Sadly the study also showed walking 5 miles a day had no impact on muscle tone, balance or agility. </li> </ul> The benefits aren’t only physical: <ul> <li>Despite the delays, modern transportation can deliver you to the end destination before you’re mentally awake, attuned or prepared for the day – and conversely bring your office face home with you. Walking allows you to clear the mind and mentally transfer for the right environment.</li> <li>Walk the same route a couple of times and you’ll quickly discover it’s far harder to be late for an appointment. Let the world tie itself in transport knots, you’ll instinctively know when to set out and naturally arrive at the appointed time. NB.  If the weather is extreme, add an extra 15 minutes to your standard journey.</li> <li>Even in the most crowded environment, walking is a wonderful way to enjoy a little ‘me time’ and your own space. Controlling your route, your rhythm, when you set out or arrive, and what you do or don’t listen to on route can be wonderfully liberating - I recommend turning your phone off too.</li> <li>Everyone has bad days at work. Walking off the frustration’s a great way to end the day in a much happier place. For sufferers of depression, a 30-minute daily walk has been shown to lift the spirits, thanks largely to the natural release of endorphins triggered by exercise. The study, published by the British Journal of Sports Medicine found walking worked faster than antidepressants (and doubtless brought fewer side effects).</li> <li>Between your starting point and place of work there’s a great big, exciting, amazing, undiscovered world: sadly when installation artist Anthony Gormley placed life-size figures on architectural precipices in cities around the world, few people ever even noticed. Stay alert and the most familiar of environments has the potential to be a real eye-opener.</li> <li>Along with fascinating buildings, artworks, events and activity, walking’s a good way to encounter new foods, restaurants, shops, services and facilities you may have need of, but no idea where to find them – Cobbler anyone?</li> <li>Walking helps you connect with, understand and become a part of your environment in ways the car or coach cannot.</li> <li>Why add to the smog that daily clogs your city? Walking is a genuine environmental contribution you can make. Just try not to think about all the fumes from other people’s cars you might be inhaling.</li> <li>Walking’s free! It’s strangely liberating to walk the streets, trying to decide what to spend your savings on. Calculated by the week, month or year and the figures can really add up. (Don’t forget to add insurance, maintenance, tax etc., if you commute by car.)</li> <li>And of course, provided you don’t dawdle too much, you will get fitter. Walking for as little as 30 minutes a day reduces the risk of heart disease, cancer, stroke, diabetes, stress and depression. If your walk to work is longer than 15 minutes, then you will be achieving the recommended daily amount of walking exercise.</li> </ul> <a name="_GoBack"></a>  http://www.davidlloyd.co.uk/home/news-centre/blog/281/walking-to-work--the-benefitsWed, 08 May 2013 12:12:36 Europe/Londonhttp://www.davidlloyd.co.uk/home/news-centre/blog/281/walking-to-work--the-benefitsVarious Authors - Fitness0National Asparagus Month: Interesting FactsAs May into June is prime asparagus season in the UK, it makes perfect sense to celebrate this versatile veggie. So whether a long-term lover or about to take a tentative step towards the tender stalked one, here’s our favourite facts on asparagus.Hoorah, it’s May – that means it must be National Asparagus Month! What, you didn’t already know that? Well, as May into June is prime asparagus season in the UK, it makes perfect sense to celebrate this versatile veggie. So whether a long-term lover or about to take a tentative step towards the tender stalked one, here’s our favourite facts on asparagus.  <ul> <li>The Romans first brought asparagus to Britain and the UK variety is considered to be the best in the world thanks to the climate and growing conditions. </li> <li>There are around 300 recorded species of asparagus, and is green, white or even purple in colour. It’s also a member of the lily family. </li> <li>The white stuff – very popular in Europe- is grown in very dark conditions and is generally sweeter. </li> <li>This is the <a style="font-family: Arial, sans-serif; font-size: 11pt;" name="_GoBack"></a>ultimate low-calorie food. With only 20 calories per 100g spear, you actually burn up more calories digesting it, making it a negative calorie food. </li> <li>You get a whole lot of vitamins, anti-oxidants and fibre with every mouthful: including vitamins A, B, C and E – which all help to protect and prevent the body from disease and chronic conditions. </li> <li>Add vitamin K to the list for good measure, as this is the good guy that helps to keep bones healthy. Research suggests it’s great for neural wellbeing and has been used in the treatment of patients with Alzheimer’s disease. </li> <li>Bursting with folates, this is the stuff that women trying to conceive and during early pregnancy are encouraged to consume, as this helps to prevent a number of birth defects. </li> <li>And there’s more. Asparagus is also mineral-rich, including copper, iron, potassium and manganese; all of whom play their part in keeping you and your organs in tip-top condition. </li> <li>Versatile and easy to cook, the most popular accompaniments for asparagus are parmesan, butter, hollandaise sauce, eggs, bacon and vinaigrette. </li> <li>However….something in asparagus called methyl mercaptan makes it very hard to pair with wine, as this sulphur compound gives wine an unpleasant metallic taste. </li> <li>And it’s mercaptan that also makes urine smell funny after you eat asparagus, although not everyone has the gene that causes this reaction! If you’re in the majority, it can occur within 15 minutes of consumption. </li> </ul> Are you a fan or foe of asparagus? Post your thoughts and even recipes here, or join in the discussion on our Facebook page today.http://www.davidlloyd.co.uk/home/news-centre/blog/280/national-asparagus-month-interesting-factsWed, 01 May 2013 02:34:49 Europe/Londonhttp://www.davidlloyd.co.uk/home/news-centre/blog/280/national-asparagus-month-interesting-factsVarious Authors - Fitness0Run Lucy run! - The diary of a passionate runnerA London resident with a strong passion for the City, Lucy thought she knew every public footpath in the area inside out. But one night, while researching online, she came across a London route she had never even heard of before – the Capital Ring. Hello.  My name is Lucy, and I’m a keen runner. This does not mean I am fast, or technical, it just means that I thoroughly enjoy the activity of running. I’ve done 10Ks and half-marathons. I like the discipline of a training plan, and the freedom that comes with running for miles and miles.  Once upon a time I was a keen smoker but somewhere along the line I knew it had to stop. When that moment finally came, I knew it would only work if I stopped as part of a plan to get healthy. So, when I stopped smoking, I started running (are you seeing a pattern?) and I’ve never looked back.  I started with an eight-week plan to get running for 20 minutes at a time. Always with a training plan to follow: I like the discipline. I’m that person doing intervals in plummeting temperatures in January; I’ll be out there because my training plan told me to be.  But there’s only so much routine even I can take. With a normal week entailing the structure of intervals, the focus of a tempo run, and the limited distance of an easy run - all I really have to play around with is my long run.   Over the years, I’ve run every one of my local parks and commons. I’ve run into, through and around these and every heath in central London. I’ve run (beside) canals and rivers; around the City on a Saturday morning and the West End on a Friday night. I’ve followed the underground’s Northern line (on the surface, obviously), joined up the tourist attractions, zigzagged from south bank to north bank of the Thames, across every one of its bridges. I’ve done the same routes in reverse, at different times and in different seasons.  And bit-by-bit as the miles and the stamina grew, finding routes that would keep me interested, distracted and still give me a chance to plod on through the miles I loved, was becoming harder.  One night while plotting a run and searching online for “London public footpath Streatham”, I found my answer: “Capital Ring Section 5”.  I clicked and there it was – or there they were: a single 78 mile route, divided into 15 sections, inviting me to take to my heels through parts of London that I had never visited, and in some instances, never even heard of.  Take a look yourself, and you’ll discover maps and written directions - I have a terrible sense of direction, as you will soon find out - and details of how to get from and back to the nearest public transport points.  So, armed with my scratched but loved iPod mini and a Garmin Forerunner 205 for company, I set off the very next Sunday morning to do the Capital Ring.  Have you tried the Capital Ring? Are you a committed runner? Do you have a favourite route in town or elsewhere? Let us know on the <a href="https://en-gb.facebook.com/davidlloydleisure">David Lloyd Leisure Facebook</a> page. http://www.davidlloyd.co.uk/home/news-centre/blog/279/run-lucy-run--the-diary-of-a-passionate-runnerTue, 30 Apr 2013 02:07:04 Europe/Londonhttp://www.davidlloyd.co.uk/home/news-centre/blog/279/run-lucy-run--the-diary-of-a-passionate-runnerVarious Authors - Fitness0http://davidlloyd.co.uk/static/img-gallery/12-blog-prev.jpg