*Exclusive offer extension – Early Bird Gym membership!

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Did you know that staying active while at university helps to improve focus, relieve stress and maintain mood?

An exclusive one-off payment of £110 covers you for the entire year and gives you access to everything we have on offer! 

  • unlimited use of all NTU gyms and sports facilities (both City and Clifton)

  • unlimited access to NTU fitness classes and blast sessions with priority booking 

  • free gym induction

  • discounted fitness packages

  • free Play for Fun sessions

  • free court hire

  • access to the University of Nottingham’s casual swim sessions for only £2 per visit

And now there is no need to slow down out of term time. With this membership, you’ll have access to BUCS Universal, the initiative that gives you access to university gyms up and down the country! 

Simply speak to a member of the fitness team about getting your universal pass after you sign up. Find a university gym near you. 

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Get active at NTU Sport

At NTU we have many different ways you can get involved in sport and exercise, and we currently have some special early bird offers in place for you to make the most of.

1. Two early bird gym membership offers:

   a) Early bird Annual Active Gym Membership = £110 (will increase to £140 on 16 October 2017)

   b) 3-year Special Offer (only available between 1 September – 16 October 2017)

Both memberships will give you:

  • Access to two gyms, the City Suite on City Campus, and the Lee Westwood Sports Centre on Clifton Campus.
  • A free gym induction
  • Discounted fitness packages, including Boditrax scans.
  • Unlimited access to NTU Fitness Classes and Blast Sessions, with priority booking. They are very popular and offer a huge variety of options, with classes taking place at City and Clifton.
  • Free hire of our world-class facilities, such as the brand new tennis centre, sports halls, squash courts, and the 3G to have a bit of fun with your mates.
  • Free Play for Fun sessions, which offer an alternative to just going to the gym by giving you the chance to start something new, get back into a sport you love, make new friends and most importantly, have fun!
  • Access to the University of Nottingham’s casual swim sessions for only £2 per visit.

2. At NTU there are 60 sports clubs for students to participate in, catering for every level of experience.

3. Volunteering is a great way to get involved, and we work in partnership with Nottingham Trent Volunteering to offer a huge range of sport volunteering opportunities.

4. We have very popular intramural leagues in Football, Netball and Rugby, where you can enter your own team. Represent your hall, society, course, or simply round up some of your mates – everyone is welcome.

Eating healthily at University

It is so easy nowadays to just order takeaways or buy a ready meal because you can’t be bothered to cook, but is it worth not cooking if that means you have an unhealthy diet?

Eating healthily at university is easy, you just need to follow these simple steps, and you’ll be on your way to a healthy diet in no time.

Plan ahead
Planning ahead is key when sustaining a healthy diet. Take some time out each week, Sunday evenings are great for this, and plan your main meals for the week ahead. This will give your diet some structure, and you don’t have to decide what to eat every night, as you’ve already planned it.

Drink lots of water
Drinking more water is beneficial to the body, and is such a simple task. Instead of going out and buying that bottle of Coke to have with your lunch, or that glass of sugar filled juice, replace it with water! Drinking water keeps skin clear, and of course, drinking from the tap will also save you money!

Write a shopping list and stick to it!
When taking time out to plan ahead for the week, and thinking what items you are going to need from the shop, write out a shopping list, and when you go shopping, follow that list and don’t be tempted to put that packet of biscuits in your trolley. Make sure you don’t go shopping on an empty stomach, as that is never a good idea.

Cook meals from scratch
You might think cooking from scratch is a long and daunting task, especially after a long day of lectures or doing work. It is always tempting to say “let’s just order a takeaway” or “I will just buy a ready meal for tonight”, but the fact is, cooking from scratch is so much healthier. It will take 10 minutes more to cook something rather than using a ready meal, and as long as you use healthier ingredients, you can pretty much guarantee it will be 10 times healthier!

You don’t need to worry about everything you are eating to keep a balanced diet, sometimes it’s okay to have that chocolate bar you been saving or its fine to eat those sweets during revision periods, but using simple things can really boost the way you eat.

If you would like any help with your nutrition, our @NTUFitness team are here to help. Email sport@ntu.ac.uk for more details.

Callum Rowland (2nd year Sports Education and Psychology student)

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The Nutrition Suite at Lee Westwood Sports Centre

Hydration is the king of exercise

The most important thing in your kit bag is your water bottle! The body is made up of 60% water, so it’s important we replace what we lose when working out.

On the market these days there’s a vast amount of drinks to take into your session, from isotonic drinks to smart water. But what should you really drink during your workouts?

Let’s look a little closer…

  • If your training up to 60 minutes you’ll only really be needing water.
  • If you’re going longer than an hour, it might be worth grabbing a sports drink to get the extra calories and electrolytes lost during the session.

So with all that’s on offer, where should we look?

Simple water is the best way to go, however, if you want a natural option that’s a little tastier, try adding a slice of orange, lemon, lime, grapefruit, a few mint leaves, or even cucumber to your water to liven things up.

Keep hydrated through the day!

This is the best way to avoid binge drinking and leaving yourself with that feeling of water swaying in your stomach just before you train. The rule of little and often is the one to follow to ensure you not downing water pre workout. A good rule of thumb is to aim to drink 2 litres of water daily.

 

Quick tip

A good way to do this is to get a 2 litre bottle and draw lines on it for every hour between 9am and 4pm, by being at each line every hour you’ll have no problem drinking you way through the bottle.

Your body has great ways to let you know you need a drink:

  • Feeling thirsty? Drink!
  • Urine yellow? Drink!

Pre-workout

It’s okay to drink coffee before a workout. Just be sure to leave enough time between your drink and your exercise to hit the bathroom. Hot drinks increase bowel movements, and let’s be honest, we don’t want to have to run to the toilet mid-session.

Post-workout

We need to be replacing what we’ve lost during our training session. Shakes, isotonic drinks and smart waters work for sure, but why not try making your own? Don’t worry about the sugar, as your body can consume 40% of your daily allowance of glucose post session.

  • 5 teaspoons sugar
  • 2 teaspoons natural honey
  • 1/3 teaspoon salt
  • 1 teaspoon lime juice
  • 750ml of water

Use warm water the sugar and honey will dissolve quicker then put it in the fridge.

For more hints and tips, follow @NTUFitness.

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NTU Fitness Protein Pancakes!

What you need:

  • 50g rolled oats
    2 eggs
    1 scoop of protein powder of your choice – chocolate or vanilla will work best
    1 mashed banana
    Splash of milk if needed
    1 tsp of coconut oil for the pan

Extra toppings (if you wish):

  • Greek yoghurt
    Blueberries or strawberries
    Nut butter
    Honey or maple syrup

How to make them:

  1. In a blender mix all the ingredients together minus the coconut oil or toppings.
  2. Heat a frying pan and add the coconut oil. Let this melt and cover the pan.
  3. Once the pan is hot an oil has melted, add a ladle of the mixture and move the pan in a circular motion until you have the thickness you are after.
  4. Cook for approximately 3-4 minutes on each side until golden brown then remove from the pan.
  5. Add your toppings!

These pancakes are packed with protein, good fats and carbohydrates – so enjoy!

For more hints and tips, follow @NTUFitness on Twitter.

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Give it a go…Overnight oats

What better way to help you roll out of bed in the morning for that dreaded early lecture or that 7 am fitness class, than a delicious breakfast you go to sleep excited about! Overnight oats recipes are all over the likes of Pinterest and Instagram at the moment, and we want in.

This quick, simple recipe is not only flavoursome; it’s versatile, can be done on a budget and is pretty good for you too. Although this breakfast is carb-fuelled, it’s slow releasing meaning you’ll be fuller for longer and will stop you reaching for those sugary snacks before lunchtime. It’s also great fuel to have before a workout or training session.

It only takes 5 minutes to whip up and is prepared the night before – so why not give it a go?  The list is pretty endless as to what toppings / fruit to use, so we’ve gone with our favourite:

Blueberry & Banana Overnight oats
Serves: 1
Prep time: 5 mins

Ingredients
50g raw porridge oat
250g natural yoghurt (any flavoured or Greek yoghurt will work too, you can use half yoghurt / half milk for a runnier consistency, or soy / almond / coconut milk for a vegan version)
Handful of Blueberries
Half a banana, chopped

Optional extras
Vanilla extract or honey for added flavour
Any kind of nuts for an added crunch

Method
Take your bowl or jar and do a small layer of oats, followed by a small layer of yoghurt and repeat until you have used it all. Add chosen toppings, cover and leave to chill in the fridge overnight. The oats will have absorbed the yoghurt/milk and when you are ready to eat, mix it all together and it should be deliciously creamy. Add more fruit on top if desired. Enjoy!