Active Adults Course description – September 2019 Page 1 of 12

Active Adults Course description – September 2019 Page 2 of 12

Active Adults Sports programmes aimed at over 35 year olds

Starting week beginning 23rd September 2019 Bookings open at 9:30 am on Monday 12th August 2019. Active Adults is ideal for those who may never have tried sport before and would now like to have a go at something new or for those people who might have tried sport a long time ago and want to return to an activity in a relaxed, informal environment with other similar minded people. All sessions are organised by the Bedford Borough Council Sports Development Unit and are held at local venues situated within the Borough. The sessions are run exclusively for adults, run by experienced and qualified coaches and are all 8 weeks long. You do not need any special equipment or clothing and everyone is welcome. Come on your own or bring a friend! If you like the sport and want to continue with it after the course has finished we will give you all the information you need to carry on.

o All courses run for 8 weeks* o All courses start week commencing 23rd September 2019* o All courses are aimed at over 35 year olds* o All courses are aimed at beginners *

*(unless specified)

Courses include:

o B50 – Badminton aimed at Over 50’s o C1 – Cardio Tennis o C2 – Cardio Tennis o C3 - Cardio Tennis o CLUB – Clubbercise o DYF – Dance Yourself Fit o FP1 – Fit in the Park o FS1 - FitSteps® Beginners o FS2 - FitSteps® Intermediates – Oakley o GM1 – Golf Beginners - Mowsbury o GM2 - Golf Improvers – Mowsbury o GS1 – Golf Beginners – Stagsden o GS2 – Golf Improvers – Stagsden o GS3 – Golf Improvers – Stagsden o GS4 – Golf Improvers - Stagsden o GS5 – Golf Improvers Plus - Stagsden o GID 1 – Golf in a Day o IB1 – Indoor Bowls –Bedford Borough BC o IB2 – Indoor Bowls-Kempston IBC o JPF – Just Play Football

o MA1 – Martial Arts – Tang Soo Do, Traditional Korean Martial Arts

o NW1 – Nordic Walking o NW2 – Nordic Walking o P2 - Pilates Beginners o P3 - Pilates Intermediates o P4 - Pilates Shortstown o SD1 – SwingStreetJazz Solo Dance Fitness o SD2 – Swing Dance Beginners o T1 –Tennis Beginners o T2 – Tennis Novice/Beginners o T3 – Tennis Intermediates o T5 - Tennis Beginners/Intermediates o T50 – Tennis aimed at over 50’s o WF1 – Walking Football o Y1 - Yoga Tavistock Community Centre o Y2 – Yoga Beginners Wootton Village Hall o Y3 – Yoga Intermediates Wootton Village Hall o Y4 – Yoga, Tavistock Community Centre o YE – Yoga in the evening

Active Adults Course description – September 2019 Page 3 of 12

How to Book

Bookings open from 9:30am on Monday 12th August 2019 and can be made by:-

Booking and paying online at: 1. https://bedford-self.achieveservice.com/service/Active_Adults_Booking_Form

2. Come to Bedford Central Library complete a booking form and pay with cash or cheque. All course booking are on a first come first served basis If the bookings are very low on specific courses we may need to cancel them at short notice (one week before the start of the programme). If this is necessary we will contact all those enrolled on the cancelled course to offer a full refund or a place on another course. Please try and make your bookings early to avoid disappointment and help us to manage the organisation of the courses. Thank You.

Stay connected with Bedford Borough Council Thank you for your continued interest in Sport and Physical Activities in Bedford Borough.

We've recently launched a range of new email bulletins, so why not sign up to stay up to date with ‘What’s On’ across the borough, to get recycling and waste updates or to hear all about new exhibitions and

events at The Higgins Bedford. Sign up for as many as you like! Click here to subscribe (you'll also be able to update us on which areas of sport interest you most!)

Active Adults Course description – September 2019 Page 4 of 12

Courses Badminton aim at over 50’s [B50] £42 Day: Thursdays Time: 19:30 – 20:30 hrs Venue: John Bunyan Sports and Fitness Complex, Main Sports Hall, MK42 9TS Dates: 26th September, 3rd, 10th, 17th & 31st October, 7th, 14th & 21st November This is the perfect session for those who want to play badminton at over 50 .Burn fat and improve your overall health. Play this fun game at your own pace that will help to improve your reflexes, co-ordination and balance. The best part is you don’t need a partner, racket or shuttle to join in you can just turn up and play. A qualified coach will guide you through all the elements of the modern game giving plenty of time for you to practice your new skills (or dust off your old ones). The aim is to have fun and enjoyment whilst exercising.

Cardio Tennis [C1] £48 Day: Mondays Time: 09:15-10:15 hrs Venue: Riverside Tennis Club, Goldington Road, Bedford, MK40 3EA Dates: 23rd, 30th September, 7th, 14th, 28th October, 4th, 11th & 18th November

Cardio Tennis [C2] £48 Day: Wednesdays Time: 18:00-19:00 hrs Venue: Riverside Tennis Club, Goldington Road, Bedford, MK40 3EA Dates: 25th September, 2nd, 9th, 16th, 30th October, 6th, 13th & 20th November

Cardio Tennis [C3] £48 Day: Saturdays Time: 06:55-07:55 hrs Venue: Riverside Tennis Club, Goldington Road, Bedford, MK40 3EA Dates: 28th September, 5th, 12th, 19th October, 2nd, 9th, 16th & 23rd November

Cardio Tennis is a high energy fitness activity that combines the best features of the sport of tennis with cardiovascular exercise, delivering the ultimate, full body, calorie burning aerobics workout. This is a very social and fun class for players of all ability levels taught by a professional tennis coach. If you’ve never played tennis before it is a great way to be introduced to the sport and is much more fun that going to the gym! With over 600 calories burnt in each session it is a great way to keep fit.

Clubbercise® [CLUB] £37 Day: Wednesday Time: 20:30-21:30 hrs Venue: John Bunyan Sports and Fitness Complex, Studio 2, Mile Road, MK42 9TS Dates: 25th September, 2nd, 9th, 16th & 30th October, 6th, 13th & 20th November

Clubbercise® is more than just a dance class - the cleverly integrated cardio, toning, combat and plyometric moves increase the fitness benefits and keep participants coming back for more. Clubbercise® classes are taught in a darkened room with disco lights and glow sticks set to a soundtrack of old and new club hits. A fusion of dance, toning and combat moves with high/low impact options for all fitness levels, one class burns around 600 calories.

Active Adults Course description – September 2019 Page 5 of 12

Dance Yourself Fit [DYF] £37 Day: Wednesday Time: 19:00-20:00 hrs Venue: Cauldwell Community Centre Dates: 25th September, 2nd, 9th, 16th, 30th October, 6th, 13th & 20th November

Everyone has the chance to dance at these Dance Yourself Fit sessions! Have fun, get fit, let go of tension from the day by taking part in a warm up, travelling sequences, learning dance routines and choreography using Street Jazz / Commercial and Contemporary dance styles, finishing with a cool down. A great way to meet new people and experience different ways of being creative! Great for the body, mind and soul!

Fit in the Park [FP1] £40 Day: Saturday Time: 09:30-10:30 hrs Venue: Harrold-Odell Country Park (meet at the Dragonfly Café) Dates: 28th September, 5th, 12th, 19th, 26th September, 2nd, 9th & 16th November

Jules runs Group Fitness Sessions for all levels, abilities and ages. Juggling a busy family life, career and exercise can be tough. So, Jules set up sessions in the park, so that you can enjoy some fresh air whilst getting fit. Why not come along, make new friends, have fun and achieve fantastic results in the Great Outdoors. During the one hour session you will work the legs, arms and core alongside plenty of cardio Every Saturday @ 9:30am you’ll find Jules at Harrold- Odell Country Park and she’d love to see you.

FitSteps® Beginners [FS1] £37 Day: Tuesdays Time: 14:30-15:30 hrs Venue: ARA, Manton Lane Dates: 24th September, 1st, 8th, 15th, 29th October, 5th, 12th & 19th November FitSteps® came to life in 2013 as the result of the collaboration between two of the UK’s most famous ballroom dancers and Britain’s most successful swimmer (Natalie Lowe, Ian Waite and Mark Foster)! They decided to mix the graceful steps of Ballroom and the up tempo steps of the Latin dances together to create a really fun, energetic and effective way to stay fit and keep trim that would appeal to everyone, even if they couldn’t dance. A dance fitness programme that is ‘so much fun you don’t even realise you’re getting fit!’ The dances are broken down into easily learnable sections and each section is capable of being delivered at varying levels of effort, accommodating people of varying levels of fitness.

FitSteps® Intermediates – Oakley [FS2] £37 Day: Wednesdays Time: 14:00-15:00 hrs Venue: Oakley Village Hall Dates: 25th September, 2nd, 9th, 16th, 30th October, 6th, 13th & 20th November

The Intermediate course will go straight into the dance routines rather than stepping them through. We advise you to attend the beginner’s session if you have not participated in FitSteps® before.

Active Adults Course description – September 2019 Page 6 of 12

Golf Beginners – Mowsbury [GM1] £53 Day: Wednesdays Time: 18:00-19:00 hrs Venue: Mowsbury Golf and Squash Complex Dates: (start week late) 2nd, 9th, 16th, 30th October, 6th, 13th, 20th & 27th November

These courses are aimed at complete beginners to Golf. During the 8 week programme you will learn; how to hold the club correctly; how to stand correctly; the correct set up needed when hitting different shots; how to swing correctly; understand how the other clubs work, learn how to play a chip, pitch and full shot; putting, if weather conditions are suitable and work on using a wide range of golf clubs (Short Irons, Medium Irons, Long Irons and the very popular Wood).

Golf Improvers – Mowsbury [GM2] £53 Day: Wednesdays Time: 19:00-20:00 hrs Venue: Mowsbury Golf and Squash Complex Dates: (start week late) 2nd, 9th, 16th, 30th October, 6th, 13th, 20th & 27th November

These sessions provide the follow-on course to the Golf Beginners sessions. The coach will carry on with breaking down the swings with each golf club and work closely on your stance and hand grip.

Golf Beginners – Stagsden [GS1] £53 Day: Tuesdays Time: 18:30-19:30 hrs Venue: Bedfordshire Golf Course, Stagsden Dates: 24th September, 1st, 15th, 29th October, 5th, 12th, 19th & 26th November These courses are aimed at complete beginners to Golf. During the 8 week programme you will learn; how to hold the club correctly; how to stand correctly; the correct set up needed when hitting different shots; how to swing correctly; understand how the other clubs work, learn how to play a chip, pitch and full shot; putting, if weather conditions are suitable and work on using a wide range of golf clubs (Short Irons, Medium Irons, Long Irons and the very popular Wood).

Golf Improvers - Stagsden [GS2] £53 Day: Friday Time: 11:00-12:00 hrs Venue: Bedfordshire Golf Course, Stagsden Dates: 27th September, 4th, 18th October, 1st, 8th, 15th, 22nd & 29th November

Golf Improvers – Stagsden [GS3] £53 Day: Wednesdays Time: 18:30-19:30 hrs Venue: Bedfordshire Golf Course, Stagsden Dates: 25th September, 2nd, 16th, 30th October, 6th, 13th, 20th & 27th November

Golf Improvers – Stagsden [GS4] £53 Day: Saturdays Time: 14:00-15:00 hrs Venue: Bedfordshire Golf Course, Stagsden Dates: 28th September, 5th, 19th October, 2nd, 9th, 16th, 23rd & 30th November

These sessions provide the follow-on course to the Golf Beginners sessions. The coach will carry on with breaking down the swings with each golf club and work closely on your stance and hand grip.

Active Adults Course description – September 2019 Page 7 of 12

Golf Improvers Plus – Stagsden [GS5] £53 Day: Thursdays Time: 18:30-19:30 hrs Venue: Bedfordshire Golf Course, Stagsden Dates: 26th September, 3rd, 17th, 31st October, 7th, 14th, 21st & 28th November If you have undertaking the Beginners and Improvers courses, then this course might offer you further advice and improvements to your grip, stance and swing together with further insight into club and shot selection. This course will use the driving range, and potentially some work on the course itself.

Golf in a Day [GID1] £48 Day: Saturday Time: 10:00-15:00 hrs Venue: Colmworth Golf Club Dates: 28th September, 26th October or 23rd November Join PGA Professional Adrienne Engleman for an enjoyable day of coaching and on-course playing, including lunch, and with all equipment being provided free of charge too, so all you need to do is book, turn up in comfortable clothing and have fun!!!” The next courses take place on Saturday 28th September, 26th October or 23rd November 2019. The day starts at 10.00 am through to 3.00 pm, costs £48 for adults and includes lunch! The course will run at: Colmworth Golf Club, New Road, Colmworth, Bedford, MK44 2AP To book a place call Adrienne on 07979 500199 or email info@adrienne.golf

Indoor Bowls [IB1] £30 Day: Wednesdays Time: 12:30-14:30 hrs Venue: Bedford Borough Bowls Club Dates: 25th September, 2nd, 9th, 16th, 30th October, 6th, 13th, 20th November

Indoor Bowls [IB2] £30 Day: Thursdays Time: 14:00-16:00 hrs Venue: Kempston Indoor Bowls Club Dates: 26th September, 3rd, 10th, 17th, 31st October, 7th, 14th & 21st November The course is a fun introduction to the enjoyable sport of indoor bowls. The objective of the game is to get a round bowl as near to a little yellow ball, some distance away, as you can! During the course you will be taught the skills needed to enable you to play a game of indoor bowls. This will include technique, tactics and rules. Indoor bowls can be a fun, relaxing and sociable recreational activity, which provides you with some exercise at the same time. Please come and give it a try.

Active Adults Course description – September 2019 Page 8 of 12

Just Play Football [JPF] £24 Day: Monday Time: 20:30-21:30 hrs Venue: John Bunyan Sports and Fitness, Main Sports Hall Dates: 23rd, 30th September, 7th, 14th, 28th October, 4th, 11th & 18th November

The Just Play Football programme gives the casual footballer the opportunity to just turn up and play football! It’s about turning up for an hour of exercise and a bit of fun. The sessions will be held inside so the weather will not impact your enjoyment. There will be an official there to ref the game and give pointers but essentially the session is there to give you the opportunity to have a kick about! Don’t leave your love of football back in the old days!

Martial Arts – Tang Soo Do, Traditional Korean Martial Arts [MA1] £37 Day: Monday Time: 18:30-20:30 hrs Venue: Clapham Methodist Church Hall, 27 High Street, Clapham, Bedford, MK41 6EQ Dates: 23rd, 30th September, 7th, 14th, 28th October, 4th, 11th & 18th October

Tang Soo Do is a traditional Korean martial art focused on self-defence. Providing a total body workout benefiting increased mobility, strength, power, flexibility, stability, coordination, cardiovascular health, mental concentration, reflexes, self-confidence, aiding weight loss and stress relief. The course will give an introduction to Tang Soo Do and training given focused toward the first grade (9th Gup). No special equipment required. Students will be invited to continue training with the club after the course finishes. For more information please visit – http://pcsbd-tangsoodo.bmaba.com/

Nordic Walking [NW1] £25 Day: Friday Time: 09:00-10:00 hrs Venue: Sharnbrook Village Hall, Lodge Road and North Beds Villages Dates: 27th September, 4th, 11th, 18th October, 1st, 8th, 15th & 22nd November

Nordic Walking [NW2] £25 Day: Wednesday Time: 14:00-15:00 hrs Venue: Bedford Park, Mowsbury Park & Priory Marina Dates: 25th September, 2nd, 9th, 16th, 30th October, 6th, 13th & 20th November

Do you enjoy walking? Would you like to develop this simple, yet effective activity by adding a different technique which incorporates the upper body? We use Power-Rings and Nordic Poles to turn Walking into a Workout, burning up to 40% more calories than regular walking. You probably know regular walking, like most aerobic activities, is good for you because cardio-vascular exercise strengthens the heart and lungs, increasing overall fitness. But adding the upper body to your walking will improve muscle endurance as well as muscle strength. This course will introduce you to Fitness Walking, Power-Ring Walking and Nordic Walking leaving you to choose which one suits you best, to enjoy a life-time love of walking

Active Adults Course description – September 2019 Page 9 of 12

Pilates Beginners – Robinson Pool [P2] £37 Day: Fridays Time: 14:00-15:00 hrs Venue: Robinson Pool Dance Studio Dates: 27th September, 4th, 11th, 18th October, 1st, 8th, 15th & 22nd November Pilates is a complete workout with gentle exercises to tone your muscles. Pilates improves your posture, promotes a calm mind and is suitable for all fitness levels.

Pilates Intermediates [P3] £37 Day: Mondays Time: 14:00-15:00 hrs Venue: Robinson Pool Dance Studio Dates: 23rd, 30th September, 7th, 14th, 28th October, 4th, 11th & 18th November Pilates Intermediates is the course for those who have had previous experience of Pilates or have participated on the Active Adults Pilates Beginners course. Pilates is a complete workout with gentle exercises to tone your muscles. Pilates improves your posture, promotes a calm mind and is suitable for all fitness levels.

Pilates Beginners – Shortstown [P4] £37 Day: Thursdays Time: 14:30-15:30 hrs Venue: Shortstown Village Hall Dates: 26th September, 3rd, 10th, 17th, 31st October, 7th, 14th & 21st November Pilates is a complete workout with gentle exercises to tone your muscles. Pilates improves your posture, promotes a calm mind and is suitable for all fitness levels.

SwingStreetJazz Solo Dance Fitness [SD1] £37 Day: Wednesday Time: 13:30-14:30 hrs Venue: Shortstown Village Hall Dates: 25th September, 9th, 16th, 30th October, 6th, 13th, 20th & 27th November

‘SwingStreetJazz’ Solo Dance Fitness – partner not required Solo Swing Dance Cardio & Fitness Workout ‘SwingStreetJazz’ takes its inspiration from cool + hot swing music, cheeky 20s charleston, hot jazz, jumpin' jive, uplifting gospel and cookin' electroswing. The classes are fun, engaging and suitable for all levels with mixed impact moves and routines allowing you to hit your daily step target with ease and leaving you smiling.

Swing Dance Beginners [SD2] £37 Day: Wednesday Time: 19:30-20:30 hrs Venue: Shortstown Village Hall Dates: 25th September, 2nd, 9th, 16th, 30th October, 6th, 13th & 20th November

Swing Dance Beginners – partner not required Fun partnered swing dance classes for beginners. Think the two coolest dances on Strictly - Lindy Hop & Charleston, combined. A great way to keep fit without the effort. Everybody rotates partners in class. We'll be building gradually week by week adding moves. By the end of the course you will have gained a new life skill and will be able to attend local dances and live band nights and dance socially with confidence.

Active Adults Course description – September 2019 Page 10 of 12

Tennis Beginners [T1] £48 Day: Wednesday Time: 10:30-11:45 hrs Venue: Riverside Tennis Club Dates: 25th September, 2nd, 9th, 16th, 30th October, 6th, 13th & 20th November

Tennis Novice/Beginners [T2] £48 Day: Thursdays Time: 20:30-21:45 hrs Venue: Riverside Tennis Club Dates: 26th September, 3rd, 10th, 17th, 31st October, 7th, 14th & 21st November Aimed at beginners and covers all aspects of the game from basic technique to match tactics, singles and doubles. We teach all the different swing patterns, grips and court positions which are involved in tennis, but most importantly we have FUN! Please be aware that all the sessions will be outside and will continue whatever the weather.

Tennis Intermediates [T3] £48 Day: Tuesdays Time: 13:30-14:45 hrs Venue: Riverside Tennis Club Dates: 24th September, 1st, 8th, 15th, 29th October, 5th, 12th & 19th November This course is aimed at intermediates players. The sessions cover all aspects of the game from basic technique to match tactics, singles and doubles. We teach all the different swing patterns, grips and court positions which are involved in tennis, but most importantly we have FUN! Please be aware that all the sessions will be outside and will continue whatever the weather.

Tennis Beginners/Intermediates [T5] £48 Day: Tuesdays Time: 20:30-21:45 hrs Venue: Riverside Tennis Club Dates: 24th September, 1st, 8th, 15th, 29th October, 5th, 12th & 19th November An 8 week course with our coach will take you through the key techniques and tactics of the game in a fun and social atmosphere. For players new to the game and those who can already play. The coach will cater for both beginners and intermediate players. You’ll love it!! Please be aware that all the sessions will be outside and will continue whatever the weather.

Tennis aimed at Over 50’s [T50] £42 Day: Thursdays Time: 13:30-14:45 hrs Venue: Riverside Tennis Club Dates: 26th September, 3rd, 10th, 17th, 31st October, 7th, 14th & 21st November Played on a smaller courts, lighter rackets and easier balls to rally with. You can take it easy in the smaller space or enjoy a good run around with the longer rallies. Come and hit the court with us in this session designed specifically for players over 50 years old.

Active Adults Course description – September 2019 Page 11 of 12

Walking Football [WF1] £35 Day: Wednesday Time: 20:00-21:00 hrs Venue: University of Bedfordshire, Polhill Avenue Dates: 25th September, 2nd, 9th, 16th, 30th October, 6th, 13th & 20th November Walking Football has become increasingly popular over the past couple of years! It was initially designed to help get the over 50’s back into football and exercise. However, we welcome all ages to our sessions. The main differences between standard football and walking football are two rules of no running & no slide tackles. Play the game you love but reduce the chances of injury. It’s a great way to keep fit, learn skills, have fun and socialise all at the same time!

Yoga – Tavistock [Y1] £37 Day: Mondays Time: 10:00-11:00 hrs Venue: Tavistock Community Centre Dates: 23rd, 30th September, 7th, 14th, 28th October, 4th, 11th & 18th November

Yoga – Wootton - Beginners [Y2] £37 Day: Thursdays Time: 10:00-11:00 hrs Venue: Wootton Village Hall Dates: 26th September, 3rd, 10th, 17th, 31st October, 7th, 14th & 21st November

Yoga – Wootton - Intermediates [Y3] £37 Day: Thursdays Time: 11:15-12:15 hrs Venue: Wootton Village Hall Dates: 26th September, 3rd, 10th, 17th, 31st October, 7th, 14th & 21st November

Yoga – Tavistock [Y4] £37 Day: Fridays Time: 09:15-10:15 hrs Venue: Tavistock Community Centre Dates: 27th September, 4th, 11th, 18th October, 1st, 8th, 15th & 22nd November

Yoga in the Evening [YE] £37 Day: Thursday Time: 18:50-19:50 hrs Venue: St Mary’s Church Community Centre Dates: 26th September, 3rd, 10th, 17th, 31st October, 7th, 14th & 21st November Get fit, improve flexibility and develop an amazing sense of well-being. Simple movements, aimed at those who are new to yoga or total beginners. The course aims to increase flexibility, suppleness, strength and stamina. The coach, with over 20 years’ experience, will cover breathing and relaxation leading to clarity and stillness of mind.

Active Adults Course description – September 2019 Page 12 of 12

How to Book Bookings open from 9:30am on Monday 12th August 2019 and can be made by:-

Booking and paying online at: 1. https://bedford-self.achieveservice.com/service/Active_Adults_Booking_Form 2. Come to Bedford Central Library complete a booking form and pay with cash or

cheque. All course booking are on a first come first served basis If the bookings are very low on specific courses we may need to cancel them at short notice (one week before the start of the programme). If this is necessary we will contact all those enrolled on the cancelled course to offer a full refund or a place on another course. Please try and make your bookings early to avoid disappointment and help us to manage the organisation of the courses. Thank You.

Stay connected with Bedford Borough Council Thank you for your continued interest in Sport and Physical Activities in Bedford Borough.

We've recently launched a range of new email bulletins, so why not sign up to stay up to date with ‘What’s On’ across the borough, to get recycling and waste updates or to hear all about new exhibitions and

events at The Higgins Bedford. Sign up for as many as you like! Click here to subscribe (you'll also be able to update us on which areas of sport interest you most!)