Highdown Sport and Leisure

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1 May 2018 Highdown Sport and Leisure Autumn Term Aspire & Achieve News Happy Birthday to HSL - four years old. We have come a long way and plan to continue to grow and develop for the benefit of all users. We are proud of a new partnership that we have established with Boffit Academy - providing the opportunity for those interested in a career in Personal Training to experience first class training and qualifications in this area. If you would like to find out more then please speak to Ben or Lesroy. Or check out their website on By the end of September we are aiming to have a Container Café on site and open to all users of HSL, it is being built and kitted out as I write this. They will provide hot and cold drinks and snacks in the evenings and weekends to keep you refreshed and nourished. We hope you will enjoy using it. We look forward to another year of hard work and amazing achievements from everyone. Dorothy Company Duty Manager The end of summer is here, the new school term is starting and there are a few announcements we would like to make. We would like to say a goodbye to Thomas Company, from the HSL team, as he is leaving to do his Masters in Sports Performance at the University of Portsmouth. We thank Thomas for the four years of service that he has contributed to HSL. We welcome Haithem Hosni, the newest member of the HSL team, who will be replacing Thomas in September. A few more refurbishments are being made in the fitness suite such as new gym mirrors, whilst we continue to bid for the funding for the bigger jobs that need to be done. The new class timetable is now up with two new classes added. Frank Bower s Thai kickboxing class is on Mondays at 7pm in the barn and we have decided, since Kate Cullum s yoga class is so popular on Tuesday evenings, to add another yoga class on Saturday mornings from 10am to 11am in the barn. Ben Intsiful Like us on Facebook and Instagram

2 Membership a month Only 5 joining fee Rolling contract no tie Very friendly quiet gym Free induction Free four week basic plan New equipment Quiet Pool Personal training for fitness goals Opening Hours Fitness Suite Monday - Thursday 15:30-22:00 Friday 15:30-21:00 Saturday and Sunday 08:00-18:00 Members Swim Times Monday 19: Tuesday 20: Wednesday 19: Thursday 19: Friday 19:00 20:30 Saturday 15:00 17:15 (Members) 15:00 15:45 (Public pay as you go) 16:00 16:45 (Public pay as you go) Sunday 12: :00(Members) 12:00 12: 45 (Public pay as you go) 13:00 13: 45 (Public pay as you go) Prices Adults 4.50 Children 3.00 Family of four(two adults and two children) 12.00

3 Exercise of the month Instructions for Pallof Press This exercise can be done with resistance bands or with a cable machine as shown in the pictures. 1. Pull the cable or band out so there is tension and turn to one side. 2. Hold the cable in the middle of your chest in front of your sternum 3. Get down into a quarter squat 4. Press out and extend arms 5. Do not let the weight pull you round or make your rotate. Make sure where you are holding is still directly in front of your chest 6. Bring your hands back towards your chest 7. Repeat. Benefits The benefits of this exercise are that it helps create a more dynamic and strong core. It has similar benefits to a regular plank, but works in the rotational movement. Another great benefit is it teaches you to brace your core properly, which then has carryover towards other exercises which contain squat and hinge patterns both in the gym and the rest of life.

4 EVERYONE WELCOME Pay just 5 for a HS&L class and enjoy the workout! You don t need to be a HS&L member to join the class. prices may vary. Please call to book Day Time Class Venue Instructor Monday 16:45-17:45 Boxercise 19:15-20:15 Circuits Sports Hall Amanda Stevens 19:00-20:00 Thai Kickboxing Sifu Frank Tuesday 18:30-19:30 19:30-20:30 Legs Bums Tums Yoga Wednesday 18:00-19:00 Tang Sou Dao (First class free) Sports hall Nazim Gokcezade External Booking 18:30-19:30 Bodyblitz HSL staff Thursday 20:00-21:00 Kickboxing Robby Elson Friday 15:30-16:30 Boot Camp Sports Hall HSL staff 18:00-19:00 Tango Sou Dao Sports hall Nazim Gokcezade 10:00-11:00 Yoga Saturday

5 Want to become a Personal Trainer? With so many training providers who do you choose? Highdown PT Academy offers the best industry recognised qualifications with our very own Personal Trainer team at a low price. Active IQ Level 3 Diploma in Personal Training & Level 4 Certificate in Advanced Personal Training All in one course. Level 2 Certificate in Fitness Instructing Level 3 Certificate in Personal Training Level 4 Certificate in Advanced Personal Training A blend of distant learning, workshops and mentoring A great online learner portal with access to your mentor Work at your own pace from home June 2018 price of 1999! - First come first serve In partnership with Boffit Limited What s your challenge? Share with us and let us help you reach your goals Phone: dutymanager@highdown.reading.sch.uk Address: Surley Row, Emmer Green, Reading, RG4 8LR Twitter.com/@highdownsports Facebook.com/HighdownSports/ Instagram highdown.sport.leisure