🚨 GROUP FITNESS TIMETABLE – SATURDAY TIME ADJUSTMENT🏋️‍♀️ We're trialing (4-weeks) a small adjustment to our Saturday class times from Saturday May 3. All your favourite classes will remain the same, but we are making a minor shift in start times to help manage car park congestion with the Swim School in the mornings. By having classes run a little earlier, we believe this will make it easier for you to get parked and do your thing. PLUS with winter sports kicking off, you'll be able to get your workouts done a bit earlier in the day! The NEW Saturday class times effective from 3rd May: 7:00am – RPM 7:15am – GRIT 7:30am – Hustle 7:45am – BodyAttack 8:00am – Sprint 8:30am – Core 8:30am – F2 Base 9:00am – BodyPump 9:15am – Yard 10:00am – BodyBalance 11:05am – Shapes The trial will be reviewed, particularly around managing the car park flow for both the swim school and gym members. Thanks you for your understanding and support in helping us to create a smoother experience for everyone.

🚨 GROUP FITNESS TIMETABLE – WINTER UPDATE! ❄️🏋️‍♀️ We’re making a few exciting upgrades to the group fitness timetable from Monday 28 April and trailing some new class times over the coming weeks! 💥 We’re always evolving to make your experience even better—and we know that sometimes a little tweak can make a big difference. ✨ What’s new? ➡️ HYROX is here! This performance-based class blends strength + conditioning in a race-style format. Best part? It works indoors and outdoors, so if the winter sun’s out, we’re out too. 🌤️Unsure what HYROX is? More info coming soon! ➡️ Tuesday morning 6am Shapes - Unfortunately due to instructor availability and ongoing low participation this class is taking a break from the timetable. ➡️ Functional Strength is coming to a Thursday night at 5:45pm! Following heaps of requests for more functional strength, BodyPump is being replaced with Functional Strength at this timeslot. Functional Strength is a full-body workout that mixes multi-joint movements and loaded exercises to build athletic strength, increase muscle tone, and push you to get fitter and stronger for everyday life. Find out more here! ➡️ Sunday morning - Strength Development is moving to 8:30am! We’re giving this a trial to see how it suits your weekend schedule. Sunday BodyPump has seen consistently low attendance, so we're condensing two classes into one to double the vibe! 🕺 ➡️ As usual we’ve made some seasonal adjustments to Yard classes for the cooler/ wetter months. Don’t worry, they’ll be back in full swing when the sun sticks around longer! With HYROX and some more F2 classes coming your way, there will be plenty to keep you busy! 👀 📊 Attendance is always the biggest decider, so if you love it, show up and help us shape the future of the timetable!

Northern Arena is making waves with an incredible opportunity for new parents! Thanks to a generous sponsorship from Manuka Doctor , families with babies aged 2-36 months  can enjoy a FREE 12-week term of Baby & Co. swimming lessons  in Quarter 3 (July 26 – October 17, 2025) . With 1,000 spaces available , this initiative aims to give babies the best start in water  by helping them develop confidence, coordination, and early water safety skills —all while bonding with a parent or caregiver in the pool . Why Start Baby Swimming Lessons? Research shows that early swimming lessons  benefit babies in many ways , including: ✔️ Building water confidence  in a fun, safe environment ✔️ Enhancing gross & fine motor skills  for physical development ✔️ Boosting cognitive growth, coordination, and balance ✔️ Encouraging social skills and positive interaction ✔️ Strengthening parent-baby bonding  in the water “At Northern Arena, we’re passionate about water safety and early swimming skills,” says Dean Kent, Chief Operating Officer at Northern Arena. “Thanks to Manuka Doctor, we’re able to give 1,000 babies and toddlers the chance to start their swimming journey for FREE—helping more Kiwi families make water confidence a priority.” How to Secure a Spot for FREE Baby Swimming Lessons This limited-time offer  is expected to sell out fast . Here’s how parents can increase their chances of securing a free spot : 📋 Already enrolled in Q2?   You’ll get priority booking  for the free Q3 term. 🚀 Not enrolled yet?   Join the Q2 waitlist now  to stay up to date and secure your spot! 🔹 Eligibility:  Babies must be 2-36 months old  before July 26, 2025 . What Makes Northern Arena’s Baby & Co. Swim Lessons Unique? As an award-winning swim school , Northern Arena offers: 💦 Expert instructors  trained in baby water confidence and safety 💦 Warm, purpose-built pools  designed for comfort and learning 💦 Gentle, UV-treated water  – perfect for babies and newborns' sensitive skin 💦 Fun, interactive lessons  with songs, games, and skill-building activities Parents who want to give their baby the best start in water  should act fast —this exclusive free swim term  is a rare opportunity! Source: Northern Arena | #changinglives #Babies #Swimming #baby #manukadoctor

Between 9am-5pm on Wednesday 5 March | Thursday 6 March | Friday 7 March We’re making some big improvements to your workout experience! Studio One is getting a full sound system overhaul to bring you clearer, crisper, and more immersive audio for your workouts. To make this happen, we’ll need to temporarily, partially close Studio One between 9am-5pm on the date above while the upgrades takes place. What this means for you: ✅ A hugely improved sound experience for every class ✅ More energy, more motivation, every beat, every move will feel even better! ✅ We’ve adjusted the timetable to keep you moving, please check the updated schedule We appreciate your patience while we make these mind-blowing upgrades. We can’t wait for you to experience the difference! Please see below for our revised timetable during this period. Please also note that bookings are essential due to location changes and revised capacity's. A full Virtual Cycle class timetable remains in place.

Big news! We’re upgrading your gym with some brand-new, top-tier equipment to take your workouts to the next level. First up—the Performance DAP is arriving soon! Our trusty old cable crossover has had its time in the spotlight and is stepping aside for the Performance Dual Adjustable Pulley. This sleek, modern upgrade does pretty much everything the cable crossover can do, PLUS the extra benefits explained below. It has a smaller footprint, meaning more space for new equipment to enhance your training! Here’s what else is coming: 🔥 Plate-Loaded Pure Hip Thrust The ultimate glute-building machine for targeted strength and serious gains. 🔥 The Multi-Hip Your go-to for improving hip flexion, extension, adduction, and abduction, supporting better movement and performance. 🔥 Universal Wall Storage A cleaner, more functional space with added TRX mounting points for even more training options. Introducing The Performance DAP (Dual Adjustable Pulley) Its super simple to use because of its advanced biomechanics, the Dual Adjustable Pulley Performance allows you to perform explosive exercises aimed at maximizing your strength, while at the same time increasing speed and power. Power Mode System Improve explosive strength The innovative system creates a smooth and fluid movement so you can focus primarily on building strength and also on increasing power and speed. The special Power Mode elastic cable counteracts the inertia from the weight stack rebound, allowing you to perform explosive exercises safely and effectively. Ergonomic handles The multi-angle handles for chin-ups offer diverse grip options to perform specific movements and engage different muscles. The integrated step makes reaching the handles simple. One-hand adjustment Effortless single-handed adjustment. You can select from 36 possible cable positions according to your size and exercise. Integrated accessory holders Looking for the attachments? Located below the weight stacks on each side, is a useful storage space to keep workout areas safe, clean and accessible. We can’t wait for you to try out the new gear and level up your workouts! Stay tuned for updates as the new equipment lands.

Different workouts nurture our minds, moods and cognitive abilities in different ways. Thanks to a wealth of research on the topic, we can pinpoint the specific workouts that generate the neurochemicals you need to thrive. Gone are the days of working out purely to get fit, ripped and toned. We’ve cottoned on to the many and varied mental benefits that come from exercise. Now, regular exercise is as much about moodboosting and mind-strengthening as it is about sweat, calorie burn and muscle fatigue. Just like we choose workouts based on training stimuli, we can also make training choices based on how workouts may spark neurochemicals and boost brain function. Thankfully, researchers have come to the party providing insights into the exact cognitive benefits driven by different workouts. A new meta-analysis has considered the data of thousands of participants across 54 randomized controlled trials. Exploring how different exercise impacts cognitive function, researchers found moderate intensity exercise delivered the most significant overall improvement in cognition skills. Resistance training seemed to perform slightly better when it comes to boosting higher-level cognitive skills like reasoning, flexible thinking and self-control. Yoga and tai chi seems to be good at sparking memory boosts, particularly if it is performed at a higher intensity. In a nutshell: The most powerful way to boost cognitive function is with moderate-intensity aerobic exercise. Resistance training can improve executive functioning like reasoning and flexible thinking. Activities like yoga (and HIIT) have been shown to help boost memory Interestingly, it seems the older you are, the more likely you are to enjoy the brain-boosting benefits, and women are likely to benefit more from the cognitive benefits of exercise. Canadian neuroscientist, Dr. Jennifer Heisz is an expert in the neurological power of exercise, saying it helps us deal with stress, ease depression, soothe anxiety, stay sober, alleviate insomnia, keep dementia at bay, as well as making it easier for us to stay focused and be creative. She explains: “One key thing that exercise increases is brain-derived neurotrophic factor (BDNF). This acts as a fertilizer to grow new brain cells and help our existing brain cells function optimally." “Exercise increases brain-derived neurotrophic factor (BDNF). This acts as a fertilizer to grow new brain cells and help our existing brain cells function optimally." Dr. Jennifer Heisz The effect can be diverse and powerful, says Heisz, who adds that in some cases the power of exercise can even surpass that of genetics. Research from Heisz’s NeuroFitLab has shown that physical activity levels contribute to dementia risk as significantly as one’s genes. The researchers tracked over 1,600 people, and 25 percent had a genetic risk factor for dementia, which is representative of the population at large. At the start of the study, no one had dementia. Five years on, those who were physically inactive were as equally likely to develop dementia as those who were genetically predisposed. In other words, being physically inactive completely negated a healthy set of genes. Does exercise intensity influence neurological benefit? Heisz’s research has demonstrated HIIT improves memory, whereas moderate continuous training does not. “What makes HIIT so special is that the hard intervals push you above your anaerobic threshold and lactate accumulates,” she adds. “Although lactate was historically considered an inert by-product of metabolism, it turns out to be one of the most important promoters of neuroplasticity (our brain’s ability to adapt and adopt new behaviors). Lactate promotes angiogenesis (the growth of new blood vessels in the brain) to help ward off vascular dementia. Lactate also promotes hippocampal neurogenesis (the birth of new brain cells) to ward off Alzheimer’s.” What’s surprising about these new findings is how they contradict common perceptions about lactate. “We often hear fitness trainers talk about ‘flushing out lactate from the muscles’ as if lactate is a bad thing we need to get rid of,” says Heisz. “But it turns out the lactate from the muscles travels to the brain and may be one of the promoters of brain health.” How does exercise duration affect feelings of depression? Research shows that when it comes to aerobic exercises for alleviating depression, duration matters most. “Increasing your workout duration by just 10 minutes will yield a greater antidepressant effect,” advises Heisz. “Resistance exercises also alleviate depression, but intensity matters most here. Increasing your workout intensity by just 10 percent will yield a greater antidepressant effect.” What exercise is not ideal for anxiety? How people respond to exercise for anxiety relief depends on whether the person is anxiety sensitive, which literally means ‘the fear of fear itself’. Heisz explains: “People who are anxiety sensitive get even more anxious when they experience the somatic symptoms of anxiety, such as racing heart and rapid breathing. Unfortunately, these symptoms overlap with the physiological effects of high-intensity exercise.” Therefore, based on research , it's recommended to start off at a moderate intensity and add in short bursts of higher-intensity exercise if tolerated. How can you tailor your exercise to help you sleep better? In general, the more you move during the day, the better you sleep at night. Studies show you can also schedule your exercise at the same time every day to help re-sync your biological clock. This will help you fall asleep faster. Pre-bedtime yoga sessions are shown to be particularly beneficial when it comes to improving sleep quality. Find out more about the importance of sufficient sleep . Which type of exercise is good for focus and creativity? When it comes to boosting focus and creativity, Heisz says short frequent movement breaks throughout the day are key. Research shows that interspersing five-minute HIIT breaks during a lecture improved students’ focus and learning. For creativity, a 10-minute self-paced walk has shown to be enough to help promote ‘outside-the-box’ thinking. 70 percent of those with neurodegenerative disorders are women, while women also have higher rates of mental illness and other diseases. Heisz explains that women tend to be more susceptible to stress-induced mental illnesses such as anxiety and depression, and research has shown that exercise protects against stress-induced depression and anxiety in both men and women. Studies also demonstrate that women tend to benefit more from some of the cognitive benefits of exercise. This may be related to sex differences in the production of BDNF to exercise, but more research is needed in this area. Learn more about how exercise boosts brain power and the other ways physical activity can improve your life. Any exercise can be a winning formula for mental wellness Heisz believes that exercise really is hard to beat when it comes to mental health. Antidepressant medications work well for some, but not for all. “About one in three people have drug-resistant depression and these individuals often experience greater symptom relief from exercise than medication.” Some turn to alcohol, which can temporarily alleviate stress and anxiety, but you will pay for it later. “Alcohol disrupts our sleep, which makes it more difficult for us to think clearly and regulate our mood over the short term – and this can aggravate anxiety and depression over the long run.” Heisz explains the option of psychiatry can prove helpful, but it may not be feasible for all. It also can be difficult for some to find a therapist they trust. She adds: “Fortunately, with exercise, every workout has the potential to reset your brain by infusing it with all the neurochemicals the brain needs to thrive.” Find out more ways to use exercise to fuel your mental health. Dr. Jennifer Heisz is an Associate Professor in the Department of Kinesiology at McMaster University and Director of the NeuroFit Lab, which has attracted more than $1 million to support research on the effects of exercise for brain health. Heisz's research examines the impact of physical activity on brain function to promote mental health and cognition in young adults, older adults and individuals with Alzheimer's disease. Heisz is the author of the book, Move the Body, Heal the Mind. This piece originally appeared at Les Mills

THE NEW STRENGTH WORKOUT THAT LEAVES YOU FEELING BETTER – NOT BURNT OUT Erin Maw and Ben Main, the dynamic duo behind some of Les Mills’ most challenging workouts, have spent the last two years perfecting a unique way to train. Here they explain how they took science-backed training fundamentals, added some spice, and worked with a team of experts to create a new and exciting way to get strong. You already do a lot of strength training, what motivated you to start exploring a new way to build strength? Erin Maw (EM): There is so much momentum behind strength training right now. More and more people are beginning to understand how important it is and building strength has become the most popular way to train. When we launched LES MILLS STRENGTH DEVELOPMENT™ it was an instant hit, and we realized people loved trying different ways to get strong. Functional strength training is trending all over the globe, and it’s something both Ben and I have been incorporating into our own routines, so we started exploring how we could help more people enjoy it. Ben Main (BM): We looked to the latest sports conditioning and performance training techniques and challenged ourselves to bring the best of heavy compound lifting and functional strength training together. We wanted to create something unique with a completely different feel to workouts like LES MILLS STRENGTH DEVELOPMENT or BODYPUMP™. I love where it’s landed. I mean, I love all the LES MILLS strength workouts, but this is probably my favorite right now. It leaves you with a completely different feeling – like you’re stronger, and more athletic, and better at everything you do. Why is focusing on functional strength so important? EM: In life, you don’t just move forward and backward, or up and down. You use muscles multidimensionally, and this is exactly what functional training is – using muscles in multiple directions, often with an element of power. The movement patterns in these workouts relate to our daily life movements. So this type of training keeps you fit in the way life needs you to stay fit, and strong in the way you need to stay strong. What went into creating this new workout? EM: The science and testing behind this workout has been exhaustive! It’s been a long time coming because we were constantly evaluating and refining to create the perfect recipe. From the outset, Ben and I worked closely with Bas Hollander, who has lots of experience in athletic animal flow and really helped us to think outside the box and explore different ways to move. We also had strength training experts and physios, Rob Lee and Bryce Hastings, helping ensure the creative movements were brought to life in the safest and most effective ways. We worked through four different versions of the formula in our lab, and then ran two blocks of live class testing at the Les Mills Auckland City gym, refining the moves and structure every step of the way. After two years of testing, trialing and development, we've done our due diligence – and we now know this is the best version it could be. What can you expect in a typical LES MILLS FUNCTIONAL STRENGTH workout? BM: We start with a banded warm-up, using a resistance band to warm your muscles, work through different movement ranges and focus on your mobility. Then we hit three superset blocks. Each block uses heavy compound loading exercises like squats, deadlifts and bench presses, contrasting them with explosive functional movements. These are the more creative single-sided exercises. They feel athletic and sports-inspired, and really get your heart rate going. EM: You always know what to expect. The structure and use of intervals are always the same; you’ll always get a full body workout; and you’ll always finish with the same cool down. What makes this structure a winning formula? BM: It’s been scientifically shaped to give you the best of both worlds. The compound movements with heavy weights preload your muscles and get you to the point of fatigue earlier, so you reach the working phase faster. When you hit the explosive movements it’s heart rate lifting, explosive strength and control. EM: This contrast feels so good, it’s really unique. You get to bounce between heavy muscular burn and slow compound heavy sets, to lighter resistance with fast force explosive strength and power. You’re activating type one slow twitch muscle fibers and then jumping into type two muscle fiber activation – so your muscles are getting both stronger and more powerful, all in one workout. How does LES MILLS FUNCTIONAL STRENGTH differ from other strength workouts? EM: There are always going similarities between strength workouts, but there can certainly be a lot of differences too. When it comes to BODYPUMP, LES MILLS STRENGTH DEVELOPMENT and LES MILLS FUNCTIONAL STRENGTH, one is not better than the others, they’re complementary. BM: BODYPUMP focuses on strength endurance, LES MILLS STRENGTH DEVELOPMENT is all about hypertrophy (muscle growth), and this new workout is a unique blend of strength and power. I call it a hybrid strength workout; you get strength training and explosive power. EM: We bring in more offset and stability work than we have in any other workout and linking it with heavy compound strength training is what builds power and athleticism. And makes it so challenging! It’s not something to do instead of your current strength workouts, it’s complementary. Add this workout to your routine and not only will you enjoy more variety, it will make you better at your other training. What’s surprising about LES MILLS FUNCTIONAL STRENGTH? EM: You’ll be amazed how high your heart rate goes and how sweaty you get! And if you think it will be like other LES MILLS workouts, you’ll definitely be surprised. It’s got a really different feel: the uniqueness and creativity of the functional moves are really outside of the box. And because the moves are so different, the 45-minute workout flies by. BM: The feeling of contrast is also surprising. And some of the new moves… Yikes! The Copenhagen Plank is crazy, but it’s epic for building strength. EM: Yes, some of the moves are very challenging. Even if you've got really good balance, adding explosive tempo into the mix can be a very humbling experience! Who does this workout appeal to? BM: It’s a really awesome workout for people who love to train, and who love to train hard. It’s also a great option if you want to get strong for life, but don’t want to do intimidating heavy lifting. EM: This isn’t an easy workout. It’s going to take you to that uncomfortable place – where you’re raising your heart rate, sweating hard, testing your stability, and doing faster, more explosive movement patterns. We've had feedback that the single-sided training is really challenging, but that’s the whole point. Functional training is something you have to keep practicing and this workout is ideal if you get a buzz out of challenging yourself. Whatever your ability, it will take you to the next level on your strength journey. What’s your advice for first timers? BM: Start with light weights! Get a feel for the movement patterns and then you can increase your weights from there. EM: Remind yourself that this isn’t an easy workout – it’s complex and challenging, but there are options for all abilities. If you stick with it, you’ll see results. And then, when you attack your other workouts (and just life in general) you’re going to feel so much more powerful, athletic and in control. What equipment do you need? EM: We make good use of all the Les Mills Equipment range – the SMARTSTEP bench with risers, the SMARTBAR barbell, a vast selection of weight plates (the more the better), and the SMARTBAND. If you're working out at home and don't have all the gear, you can use just dumbbells or weight plates and a rolled-up towel for the warm-up. But to be honest, using a resistance band is ideal – and they’re not too expensive. How should people progress through the workouts? BM: There are six workouts that all have the same structure, so you can pick and choose whichever you like to do. It’s a good idea to start with number one, as it’s packed with really helpful coaching that will help set you up for success. We also suggest you repeat each workout a couple of times to get familiar with the moves before you progress to the next workout. What other workouts should you do alongside LES MILLS FUNCTIONAL STRENGTH? BM: We recommend strength training 2-3 times a week and avoid doing it on consecutive days. EM: How you mix up your strength training is entirely up to you. I reckon a good mix is: one LES MILLS FUNCTIONAL STRENGTH workout, one LES MILLS SHAPES workout and one LES MILLS STRENGTH DEVELOPMENT workout each week. What’s been the response from Instructors to this workout? BM: It’s easy to learn and easy to coach. It uses intervals and the structure is the same across all six workouts, there are beeps (even in the cooldown) so you don’t have to learn choreo to music. EM: Because we’ve gone with really creative functional movement patterns that are technical and complex, we wanted the structure to be very simple and easy to learn. This means Instructors can dedicate their effort and time to the unique and creative elements (not having to monotonously learn choreo to music). BM: If you’re an Instructor, you can feel like you’re at the forefront of functional training, leading out cool and unique moves that aren’t in other types of group fitness. There are so many scientific insights involved in this style of training – it will really help instructors to level up their coaching. You can't help but learn new things. It will make you feel like a better and more confident coach. This piece originally appeared at Les Mills

A MOOD BOOSTING STRENGTH SOLUTION WITH GUARANTEED RESULTS As exercisers seek new ways to reach strength goals and maximize motivation, new research findings point to a promising approach for boosting both power and enjoyment with measurable results. Far from being a flash in the pan, the appetite for strength workouts is stronger than ever. A recent Life Time Fitness survey revealed building muscle is exercisers’ number one goal for 2024 (35.9%) – an increase of more than 3% from 2023. But as we double down on strength in 2024, balancing meaningful outcomes with motivational training is key to staying on track. And that’s where workout experiences that spark joy come in. A Mindbody survey of over 8,000 people found 33% prioritize fun as a way to support wellbeing, with strong ties to community and connection. Interestingly, strength training is the number one group training activity for Gen Z, and the most popular fitness class to bring a friend to. Diversifying your strength-building workouts helps to maintain motivation and ensure you stay on track with achieving tangible results. Enter LES MILLS FUNCTIONAL STRENGTH™. “An exciting new approach to strength training that balances a slow eccentric heavy weight load with concentric (explosive) force using a lighter weight.” Bryce Hastings, Les Mills Head of Research Erin Maw and Ben Main, creators of LES MILLS FUNCTIONAL STRENGTH, looked to the latest sports conditioning and performance training techniques to devise their formula that combines the best of heavy compound lifting and functional strength training. And once they’d perfected the workout, it was over to Auckland University of Technology to rigorously test it. Researchers enlisted 27 participants (16 female, 11 male) with previous strength training experience to take part in an 8-week program assessing the following criteria: Maximum strength performance Jump (power) performance ‘Core’ strength endurance (plank) Confidence and motivation for strength training As part of their testing, researchers also measured enjoyment levels. Assessments occurred at baseline and week 8 and the findings revealed a strength program offering impressive gains across all variables. Improvements classified as ‘significant’ were achieved in Squat, Deadlift, Bench Press, Jump Height, and Core Endurance: representing meaningful and impactful changes for these individuals. Standout results included: Squat with loaded barbell: +20% Vertical jump height, as assessed from standing: +19% Bench press with loaded barbell: +13% Research shows significant strength improvements in Squat, Deadlift, Bench Press, Jump Height, and Core Endurance. The innovative workout achieves these results by super-setting heavy compound loading exercises with explosive functional movement patterns. Paired together, these movements deliver significant athletic gains. Bryce Hastings, Les Mills Head of Research, explains the physiological benefits: “FUNCTIONAL STRENGTH has created an exciting new approach to strength training by balancing a slow eccentric heavy weight load with concentric (explosive) force using a lighter weight.” “It creates a really unique type of superset – generating muscle pressure and disruption through tension, followed by a contrasting more explosive contraction. By utilizing specific focuses on the eccentric and concentric components, it maximizes the disruption within the muscle unit, leading to the statistically significant results seen in the research.” In addition to significant strength gains, enjoyment levels were maintained and confidence grew by an impressive 25%. Hastings notes the benefits of functional training are ideal for amateur and professional sports teams alike. “It’s a great workout for sports people because of the high velocity, dynamic movements. You build muscle and strength, while increasing your explosive power and control. It keeps you nimble and means you can move things quickly.” In addition to significant strength gains, researchers noted that enjoyment levels were maintained at 78% and confidence grew by an impressive 25%. Hastings says the findings are key to understanding how enjoyment can improve outcomes. “Participants in the trial told us they enjoyed feeling progress in their strength, and their ability to execute ‘explosive’ movements. Many commented that their lower body improvements (strength and power) were most noticeable. Crucially, they found these gains were augmented by the energy of a motivational group environment, which helped them push themselves to greater exertion. This research highlights that the combination of results and enjoyment is a powerful motivating force.” If you’re ready to experience a new strength-building option that’s scientifically shown to deliver results and enjoyment, now’s your chance. This piece originally appeared at Les Mills

We strive to provide a dynamic and sustainable timetable that benefits as many of our members as possible. We monitor class numbers and keep check on trends to ensure we meet demand and respond to feedback. This means that from time-to-time classes may be updated or refreshed due to low participation or instructor availability.  We’re always looking for ways to keep our timetable fresh and exciting for you. To make sure we’re offering the classes you love. Some classes could use a bit more love to stay on the schedule, and that’s where you come in! Attendance is key—every participant counts. You might notice some classes marked as 'under review' on the timetable, along with the instructor’s name. This just means they need a bit of extra support to stick around. So, if you see a class you enjoy, lace up those shoes and show it some love!   Being flexible and adjusting a low performing class creates a fantastic opportunity to try new classes and time slots. Your suggestions and feedback are super important in helping us to craft an exciting and diverse group fitness timetable for you. We know we can’t please everybody, but our goal is to continuously improve and bring you the best possible experience.   The best feedback to show your love for a class is to vote with your feet!

HOW TO STOP FEELING ANXIOUS ABOUT VISITING THE GYM Scientists across the globe are unearthing a wealth of ways that exercise can improve your life. Read on to learn about four of the freshest findings. What’s the toughest part of a gym workout? Here’s a clue … it’s not when you’re sweating your way through squats or doing back-to-back burpees. For many, the hardest part about exercise is finding the mental strength to even walk through the gym doors. “People will judge me”, “I don’t know what to wear”, “I don’t know how to use the equipment”, “I get overwhelmed”. While these may sound like common exercise excuses, they all stem from a very real issue that many of us face – gymtimidation. According to a 2023 OnePoll survey, one in three Brits say feelings of intimidation (aka gymtimidation) are what’s holding them back from joining a gym. This is backed up by a 2019 OnePoll survey showing that 31% of Americans feel anxious about getting into shape and half of Americans consider working out in a gym a daunting prospect. Research shows it's typically women who experience higher levels of gym anxiety, many feeling self-conscious, plus lacking in confidence and knowledge. If you can relate to feelings of trepidation at the thought of a gym session, clearly you’re not alone. The good news: there are simple steps that can help you get over gymtimidation for good. 1. Focus on yourself Ironically, most people say they join the gym to improve their confidence levels. Yet, a good proportion (nearly 40%) say they avoid going to the gym because they feel self-conscious. If you want to kick self-consciousness to the curb, try not to think about those around you – most will be focused on their own workouts, not analyzing what you’re doing. Keep the adage ‘comparison is the thief of joy’ front of mind. If you focus on your own progress rather than comparing yourself to others, you’ll enjoy the best results – and feel better every step of the way. 2. Make yourself at home Fitness industry expert, Dr. Paul Bedford, says feelings of gymtimidation can be heightened in certain environments. For some it may be in the cardio arena, others might not want to venture through the cycle studio doors, and many find lifting on the main gym floor particularly daunting. While you can choose to avoid training in triggering spaces, the better bet is to get familiar with them. Northern Arena offer induction sessions or guided tours of the gym where a trainer will show different areas of the club and how to use the equipment. Once you’re familiar with the different settings, aim to visit them regularly so you feel at home. Personal Trainer and Group Fitness Instructor Sarah Shortt says don’t be afraid to walk around the gym like you own the place. “You’re paying your membership, so you have every right to be there as much as the next person! Nobody else knows your previous fitness experience, so act like the gym is your second home and this mindset will quickly translate into extra confidence.” If you feel more comfortable with fewer people around, aim to visit the Northern Arena outside of peak hours. 3. Ask for advice Don’t be afraid to ask our gym staff for help – that’s what they’re there for! Gym-floor professionals will happily answer any questions and demonstrate how to use equipment. If you’re after more personal advice, consider investing in a PT session or two. This will help familiarize the equipment and get you started with a personalized workout routine. 4. Set goals and make a plan Having realistic goals and a plan will help you train with purpose and direction. When you’re just starting out, the key is progress, not perfection. It might be running for 10 minutes without stopping, lifting a certain weight, or making time for consistent training. Whatever you’re aiming for, celebrate the small victories along the way – this will boost your confidence and help you feel more positive about your efforts. When you’re considering what movements to include in your workout, Sarah suggests thinking about the seven primal movement patterns: squat, hip hinge, lunge, push, pull, rotation, gait. To remain strong for everyday life, your program should include these types of movements. If you want more advice, a gym programme will be able to set you up with a suitable plan. 5. Give group training a whirl Choosing activities that blend social interaction and guided expertise are always fun – and great for building confidence. When you step into a group training studio, you can tap into the collective energy of many (science shows working out with a group drives satisfaction and the desire to come back for more). If a good instructor is leading the class, they will help you feel at ease without drawing any attention to your ‘newbie’ status. Simply follow the instructor’s guidance and you’ll get a great workout without having to make any decisions of your own. 6. Find your groove at home Not sure about stepping into the studio? Trying out a workout at home can be a great way to learn the moves and build your confidence so you feel more comfortable when you give a live class a go. Another bonus is the fact that it’s very easy to tailor the intensity of a workout at home to suit how you feel on the day – so you’re more likely to enjoy your workout and be motivated for more. Overcoming Gymtimidation This piece originally appeared at Les Mills

Over the years, we have been committed to providing you with the best possible experience, which has included absorbing the costs associated with failed payments. However, as our business grows and evolves, we must ensure that our operations remain sustainable. Therefore, we will be enforcing our policy regarding failed payments. In the event that your payment fails, you will receive a notification informing you of the issue and the reason behind it. Additionally, our system will automatically attempt to process the payment again after 48 hours. To prevent any inconvenience and access issues, we encourage you to update your payment information via our app or online portal before the retry. This will help ensure that your account remains in good standing and you are not stopped at the gate. However, if the payment fails again on the retry, a failed payment fee of $10 will be added to the outstanding amount. We understand that unexpected circumstances can arise, and we are committed to working with you to resolve any issues promptly such as expired and stolen credit cards. We understand that aligning your outgoing payments with your pay cycle may be helping in your budgeting and we can move your monthly gym payment date on request. Please complete this quick form if this is something you would like to change. Please note that our terms and conditions have always stipulated the possibility of passing on failed payment fees, including instances such as insufficient funds. While we have not enforced this in the past, enforcing this policy is necessary. If you have any questions or concerns regarding this update, please do not hesitate to reach out to our gym team. We are here to assist you in any way we can. Thank you for your continued support and understanding as we make these necessary adjustments to better serve you. The Process If Payment Fails Notification to user of failure and reason for failure Restricted access until payment has been made. | ˅ 48hrs Later If payment has not been made - Automatic Retry | ˅ If Payment Fails Again $10 Failure fee applied to Account Restricted access until payment has been made. Thank you for your continued support and understanding as we make these necessary adjustments to better serve you. - The Health and Wellbeing Team at Northern Arena.

Scientists across the globe are unearthing a wealth of ways that exercise can improve your life. Read on to learn about four of the freshest findings. HAVING A GYM MEMBERSHIP MAKES YOU FEEL GOOD Don’t go to the gym as often as you think you should? Fear not – being a member is still good for you! In a recent two-part Japanese study, researchers collected quantitative and qualitative data to reveal how exercising in a social setting gave people a positive identity and a feeling of belonging. And interestingly, how much they worked out didn't even come into it. The researchers found that it was social identification with a fitness club, rather than frequency of attendance, that was positively associated with members’ wellbeing. These new findings are backed up by past research showing the benefits of working out with others – and how social group exercise can be key to establishing good fitness habits, cutting stress, and enjoying exercise more. EXERCISE CAN HELP YOU UPSKILL AND ACE PRACTICAL EXAMS Whether it’s picking up a new hobby, studying for a practical exam, or simply becoming more proficient at everyday tasks – taking action to learn a new skill can be hard work. But you can make it easier if you add exercise into the mix. When we start learning and remembering new skills, specific parts of the brain are activated and the brain changes as new neuropathways are created. The changes happen as we are learning and practising the skill and also in the hours after as the memory is consolidated. Now, new research shows exercise can amplify our ability to embed the changes – specifically, if we work out immediately before or after a new skill is learned. Researchers identified that being physically active and elevating one's heart rate helps increase the brain's ability to remember. The study involved groups of young men doing a cycle workout before and/or after trying a computer game that challenged their motor dexterity. When the men cycled before or after their gaming session, there was a 10% lift in their ability to remember learned motor skills – and it was even better if they exercised both before and after. Study author, PhD Lasse Jespersen, says: “If you exercise before learning a skill, you will improve and remember what you have learned better. The same applies if you exercise after learning. But our research shows that the greatest effect is achieved if you exercise both before and after.” While these findings can be applied by anyone looking to pick up new skills, they’re particularly significant for individuals undergoing rehabilitation to recover mobility and lost motor skills. EXERCISE CAN HELP YOUR BRAIN WORK QUICKER Dopamine is a powerful neurotransmitter that is known to surge when we work out. A spike in dopamine production is linked to feelings of pleasure, satisfaction and motivation – and now, new research suggests it plays an integral role in improving reaction time too. These findings came after a team of researchers used sophisticated scanning technology to track the metabolic and biochemical activity of cells in the body and measure the release of dopamine in the brain. They ran three tests that analyzed response times for cognitive tasks in association with various states of activity – while at rest, while cycling, and while undergoing electrical muscle stimulation. It was the moderate-intensity cycling that sparked dopamine production and was linked to improved cognitive performance and faster reaction times. But what was most interesting was the test involving electrical muscle stimulation (measuring involuntary rather than voluntary muscle movement). The results indicated that exercise has to be from the central signals of the brain, not just the muscle itself, to spark the dopamine release and cognitive gains. LIFTING WILL ELEVATE YOUR MOOD The mental health benefits of strength training have been long heralded. There’s plenty of evidence that lifting weights can diminish the effects of anxiety and we know that strength training leads to better posture, which is linked to better mood. Now, Irish researchers have provided more proof that resistance exercise can be a powerful alternative therapy for improved anxiety and depression. This new study explores the psychobiological mechanisms associated with lifting weights, including increased insulin-like growth factor 1, cerebrovascular adaptations, and potential neural adaptations influenced by controlled breathing that are inherent to resistance exercise. The scientists say it’s an exciting step forward in understanding what makes strength training so powerful. They believe it will set the platform to help optimize a resistance exercise prescription to provide maximum benefit for mental health. Watch this space… This piece originally appeared at Les Mills #lesmills #gym #fitness #mood #brain #feelgood