Pulse News

After an indulgent Christmas, it can be tempting to head straight for the latest fad diet. However, that’s often a recipe for disaster, so our team have put together a few tips to help you eat more healthily this January!

Keep well hydrated – you might think that you’re hungry, but you’re more likely to be thirsty. When you feel a craving for something naughty, have a drink of water instead.

Eat until you’re not hungry, rather than eating until you’re full. If this is something you struggle with, then try eating more frequent, smaller meals throughout the day instead of larger ones.

Try not to have a massively carbohydrate-filled meal before bed. When you’re asleep, your metabolism will slow down and those carbs will have a greater chance of being stored as fat, compared to earlier in the day, where they may have a greater probability of being burned.

Supplements can help if you feel that your diet may be lacking in any way. A few useful ones for different ages and conditions are:

  • Iron supplements if diagnosed with iron deficiency
  • Prenatal vitamins with folic acid before and during pregnancy
  • Vitamin B12 for vegans and older adults with low B12 levels
  • Calcium and vitamin D for those at risk for, or who have, osteoporosis
  • Omega-3 fatty acids for people at risk for heart disease who don’t consume fish

Don’t forget, our personal trainers can also offer advice as part of your training! To find out more about personal training, click here or call 01453 546441.

It’s diabetes awareness month here at The Pulse, so we’re busting myths and helping you sort fact from fiction. Many people believe that Type 2 diabetes is a ‘milder’ form of diabetes, but that’s not true – it’s a serious medical condition. However, making changes to your lifestyle and getting the right treatment can make a real difference to your quality of life if you’ve been diagnosed.

Many people also believe that if you have diabetes, you can’t take part in sport or exercise – which couldn’t be more wrong! It’s good to be active, and physical activity can help prevent further complications.

We’re offering free health checks this month, and as part of that, our team will provide a free gym induction:

Saturday 17 November – 9.00am to 3.00pm
Sunday 18 November – 9.00am to 3.00pm
Saturday 24 November – 9.00am to 2.00pm

Appointments must be booked – for further details, please call us on 01453 546441.

We’ve come to the last of our recent Trainer Q&A questions – this week, we’re answering Bocksnash’s question (from Instagram):

Mummy tummy struggles – what’s the best gentle exercises to tone post baby belly and love handles?

We say:

Side planks are a great way to tone the obliques, but make sure that you engage your core while you do them – pull your tummy button towards your spine. Also try and V-hold – sitting with your knees bent, roll down so that the top of your trousers touch the floor, and focus on engaging your lower core.

For a simple standing exercise that can be done at any time, stand with your weight back through your heels, reach your hand down the side of your leg towards your knee, then repeat on both sides.

Got any questions for our trainers? Send us a message on Facebook or Instagram! 

Need a reason to train in 2019? Take part in the Ride London charity cycle challenge and raise money for your chosen charity!

The event takes place on 3-4 August 2019. The main ride is 100 miles, starting at the Olympic Park and ending at Buckingham Palace (outside not inside!). Riders have 8.5 hours to do the ride, which is a fairly achievable 12mph. However, there are also a few different routes, including a 46-mile ride, and an entry-level, 19-mile fun ride starting at Esher Racecourse – ideal if you just want to have a go.

Riding for charity means you’ll be more likely to guarantee an entry. Entry costs vary depending on the charity you’d like to support – for example, costs are around £20 for an entry to support Prostate Cancer, £40 to ride for British Heart Foundation or £60 for a London homeless charity. Each charity expects about £500 to be raised by each rider.

We’re delighted that one of our members will be taking part, so we’ll be putting on special training sessions for all of our members who enter. Once you have confirmed your entry for your chosen charity, contact angela.gillingham@stroud.gov.uk and we’ll get started.

Having an event to train towards is a great way of staying focused, and if we can get a good group involved, we’ll also help raise your profile and assist with fund raising!

To find out more about the Ride London challenge, visit https://www.prudentialridelondon.co.uk/

November is Diabetes Awareness Month around the world, and we’re doing our part to help the community understand more about diabetes and how Type 2 diabetes can be prevented and managed.

Around 90% of people with diabetes have Type 2 diabetes, which can often be more easily managed by eating more healthily, losing weight and staying active. However, there are also lots of rumours about Type 2 diabetes. When you next come into the Pulse, check out our ‘myth buster’ posters, where we’re sorting fact from fiction!

Free health consultations

Throughout November, we’re also offering free health consultations, so whether you have Type 2 diabetes, are at risk or simply want to stay healthy, chat to one of our team and book in for a one-hour consultation. Each consultation includes an exercise referral, gym induction and Boditrax session, and if you have any concerns or existing symptoms, we can provide help and guidance.

To book your consultation, please call us on 01453 546441 or pop into Reception.

How long can you plank for? This is one of the ultimate core strength tests, so it’s perfect for our next gym challenge.

Whoever performs the longest plank without moving or resting will win a £30 Sainsbury’s gift card – just in time for Christmas!

To take part when you’re in the gym, you must be on your forearms and toes with your body in a straight line – other adaptations will not count. Then, when you’re done, simply write the time down on our gym board.

So, go on – get practicing, and good luck!


Last month, we got you to send in your fitness questions. Our trainers have been sifting through the virtual post box to provide their advice, and Charmaine Chandler asked:

How do you create a balance when trying to lose weight, and how do you keep motivated?

We say:

Allow yourself to have the occasional treat, but make lifestyle changes when it comes to food. Nobody likes the thought of being on a diet, so try and treat the way you eat as a way of life.

When it comes to keeping motivated, find an exercise or activity that you enjoy and you’re more likely to make it part of your routine. Come along to one of our fitness classes – not only do they take place at scheduled times every week, making it easier to build it into your routine, but they offer a great way of having a workout while socialising!

To view our full class timetable, head to our Studio Opening Times page.

For #FitnessFriday, we’re answering your questions! This one comes from Kerri Davies:

“I’d also love to know the best way to lose weight around the middle! I’ve found it harder after being a mum, my stomach and shape have changed. I love all the classes I do at the Pulse but am struggling to see any difference in the tummy area!”

It’s really important after having children to work out how to switch your core muscles on during a workout. Instructors will often use the term ‘engage your core’. The truth is everyone has core muscles, as without them we would not function, but some people have stronger cores than others.

Test your core out by taking yourself off balance – standing on one leg will make you engage your core and ‘switch on’ your transverse abdominals that are your deepest muscle layer. Also, try exercises such as planks, but be very conscious of your stomach position. You want to make sure you are pulling your tummy in and making sure there is no coning. If you find you do blow your stomach out, you need to simplify the plank onto the knees and keep the lengths of the plank short.

If you’d like any further information about losing weight and toning after having children, our experts are here to help! Have a chat to our team during your next class or when you next visit the gym, or email hello@pulsedursley.co.uk to arrange a programme appointment.

We like to think we offer a great variety of classes for all ages and abilities, but we’re always interested to hear what our customers think!

We’re currently considering how to improve our class programme, and are taking suggestions from everyone who uses the Pulse. Would you like to see a particular type of class that we don’t currently offer, or one of our current classes in a different time slot? If so, we want to hear from you!

You could also be in with a chance of winning a 12-month all-inclusive membership! Simply send us any suggestions for classes by emailing hello@pulsedursley.co.uk or by sending a message to us on Facebook by 31 December 2018. The winner will be the person who submits our team’s favourite suggestion.

Don’t forget, you can view our current class schedule right here on our website.

We asked for your fitness questions, and we got some great ones. This week, we’re answering Jules’ question:

What gym equipment can I use to help get rid of the pain in my knees?

First of all, we would recommend that you visit your doctor to check exactly what you have done to your knee. We have some great pieces of fixed resistance equipment in the gym that will strengthen the muscles around the knee – reducing knee pain is all to do with functionality, and specific functional exercises can improve movement and strength of the knee joint.

The best thing for you to do would be to book a personal programming session with one of our gym staff who will discuss with you the best exercises and write a programme of exercises and stretches for you to do on a regular basis. To book a session, call our team on 01453 546441.