Pulse News

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.

We hope you have had a lovely summer and a great start to the school year. We would like to thank you for continuing to enjoy having swimming lessons at the Pulse. Please take a look through this newsletter, where you will find some important information for over the next few months.

Drowning Prevention Week
15th – 21stOctober 2018

In support of the Royal Lifesaving Society’s Drowning Prevention week, we are running another Water Safety Awareness campaign during the learn to swim programme, to highlight the dangers of water and develop your child’s own skills to keep them safe in and around water this winter. All levels will take part in Water Safety activities including Squads and Synchronised Swimming.

During the week of the 15thto 21stOctober 2018, children will need to bring the following to their lessons:

Stage 1, 2, 3 – Light T-Shirt

Stage 4a, 4b, 5– T-Shirt and Shorts

Stage 6, 7, ADP 1-4, Synchro– Long Sleeved Shirt, Long Sleeved Jumper and Trousers

Children in all other stages will not be required to bring additional items to wear in the water.

Halloween Dance Workshop

We’ve got a special spooktacular dance workshop that’s perfect for little monsters! Covering a range of dance genres, including street dance, musical theatre and jazz, our instructor will teach your children two different Halloween routines, rounded off with a final performance for parents before you go home.

Date: Thursday 25thOctober 2018
Time: 2.00-4.00pm
Suitable for: Children aged 5-12 years
Price: £6.00

Stage7  – What Comes Next…….?

Is your child coming towards the end of stage 7 of our Learn to Swim Programme? Do they know what comes next? Our Aquatic Development Programme allows your child to continue swimming and learn more advanced aquatic skills.

Our Squad Swimming element of the programme is a natural progression from stage 7, keeping your child interested in swimming, to promote Swim England’s ambition, which is to keep children swimming longer and for them to become lifelong swimmers.

Squad Swimming is not all about competition, but about contributing towards a healthy lifestyle. By providing them with the routine of exercise, you are helping your child to continue to seriously enhance their health, both physically and mentally.

Did you know? There is a rising number of under 17’s with type 2 diabetes in the Cam, Dursley, Wotton area. (Local Authority Health Profile, 2018)

Many children continue to swim post stage 7, as they enjoy the social aspect of swimming. Swimming is a great stress reliever and provides young people with the opportunity to later train and work in the leisure industry.

We currently have many spaces available on our Sunday class 4pm-5pm, so once your child has completed stage 7 we have lots of availability for you. For more information regarding our Squad Swimming please speak to a member of the Pulse team.

For those swimmers that are currently in Squads, we strongly advise swimming twice a week in order to build speed, strength and endurance.

Free Gym Induction & Fitness Class

We are offering all parents of children that have swimming lessons a free gym induction and a free fitness class. Take this opportunity to try our additional facilities, to see if they are right for you. We have lots of information on our website at www.pulsedursley.co.uk if you are struggling to decide the best class for you to try.

Please speak to Reception where they will add you to our booking system and provide you with a free voucher for your induction and fitness class. This offer will expire on 31stDecember 2018.

October Half Term

If you are looking for fun things to do with the kids throughout October half term, we have a range of different activities for both the family and children. Our October half term activities include:

Inflatable Fun sessions for the entire family (40 mins per session)

Submarine and Stepping Stones (Mon 22nd Oct -1:30pm and 2:15pm)
Splatt, Floats and Rafts (Tue 23rd Oct – 1:40pm)
Twin Track (Wed 24th Oct – 2:00pm and 2:45pm)
Aqua Glide (Thu 25th Oct – 2:00pm and 2:45pm)
Slippery Slide (Fri 26th Oct – 1:40pm)
Inflatable Fun (Sat 27th Oct – 1:45pm and 2:30pm)

Fun and Games Activity Day for children aged 5-12 years

A fun-filled day involving a variety of sports, team games, relays and spending time with your friends. This day includes a water session with games and challenges so please bring your swimming kit.

Tuesday 23rdOctober, 9:00am-4:00pm, £20.00

Multi-Sports Activity Day for children aged 5-12 years

A fun-packed sporting day where everyone will get the chance to take part in a variety of sporting activities. This day will involve Football, Netball, Table Tennis, Kurling, Benchball and much more. This day also includes a swim so please bring your swimming kit.

Wednesday 24thOctober, 9:00am-4:00pm, £20.00

Pulse Wipeout Activity Day for children aged 5-12 years

A high-octane day for all those mini ninja warriors. This day will involve obstacle courses, challenges and a swim session with the Pulse Twin Track.

Thursday 25thOctober, 9:00am-4:00pm, £20.00

Please visit the Pulse or give us a call on 01453 546441 to pre-book.

Free Public Swimming

Remember! All children on our Learn to Swim Programme or that have Private Swimming Lessons receive free public swimming to practice the skills learnt in their lessons. Make the most of this opportunity by coming swimming over the October half term.

Christmas Gala

As you may be aware, we are holding a Christmas Gala for all children on our Learn to Swim Programme from stage 1 upwards. It will be an exciting opportunity for your child to show you their racing skills and enjoy an afternoon with the competitive Pulse swim team. Your child will have the opportunity to take part in 2 stroke races and a fun Christmas race.

Gala Details:

Date: Sunday 16thDecember 2018


2pm- 3:15pm (Stages 1, 2, 3, 4a, 4b)
3:30pm-5pm (Stages 5, 6, 7, ADP)

Price: £5.00 per child, £1.00 for the Adult Race

We would love to see you all there, so pleasespeak to reception to book and to find out what strokes your child has the option of swimming before Tuesday 11thDecember 2018.

Cafe2u will also be here to provide refreshments for you to buy, including coffee, tea and hot chocolate.

Note: Swimming Lessons will not be running during the Gala and you will not be charged for the cancelled lesson.

We all hope you continue to enjoy swimming at the Pulse!


The Pulse Learn to Swim Team