Sport and Wellbeing Academy

26/10/2026

How to perform a proper chest press!

This week Lauren and Sam walk you through how to perform a chest press safely and effectively.

No dumbbells or resistance bands at home? No problem! You can try a wall press-up as an alternative to work your chest, shoulders and triceps.

If you're new to strength training, start with 1–2 sets of 8 repetitions, focusing on good technique and controlled movements. As you get stronger, aim for 2–3 sets of 8–12 reps, resting for 60–90 seconds between sets.

Remember to keep your movements controlled, avoid locking your elbows and work at a pace that feels comfortable for you. Stop if you experience pain.

Watch the video for Sam's tips, and give it a go!

​​WA

13/10/2026

How to perform a proper bent over row!

Lauren and Sam from NTU's Sport and Wellbeing Academy talk you through how to perform a bent-over row safely and effectively, with tips on getting your technique right.

Watch the video to learn how to get the most out of this exercise and build your strength with confidence.

No dumbbells - using equally weighted water bottles works just as well!

12/10/2026

Would you like to improve your health and wellbeing?

Nottingham Trent University is looking for volunteers to take part in our free 10-week nutrition programme at Clifton Leisure Centre!

What’s in it for you?
💚 Free 10-week nutrition guidance
⭐ A personal nutritional intake evaluation
📊 A free body composition assessment

What’s involved?

One interactive session per week over 10 weeks, starting 4 November.

A short dietary habits survey and health measurements at the beginning and end of the programme.

It’s a great opportunity to learn more about your eating habits, understand your health and take positive steps towards your wellbeing.

Interested? Scan the QR code on the poster to register your interest, and the study team will be in touch!

Questions? Contact the study team: [email protected]
[email protected]

Please share with anyone who might be interested!

29/09/2026

Join our weekly community walking football sessions!

Nottingham Trent University, in partnership with Nottingham Forest Community Trust, is running weekly walking football sessions at the 4G pitches on NTU’s Clifton Campus.

Sessions are designed to provide a friendly, inclusive and accessible way to be physically active, meet new people and enjoy football in a welcoming community environment. Whether you already play walking football or are looking to try it for the first time, we would be delighted to welcome you.

Location: 4G Pitches, Nottingham Trent University, Clifton Campus
Parking: Student car park (Main/North gate), Clifton Campus, NG11 8NS

Come along, get active and be part of a growing walking football community at NTU.

Find out more and book your place

The Nottingham Forest Walking Football programme provides a range of physical health benefits while offering opportunities to stay active, reconnect wit...

22/09/2026

Lost your fitness and don't know where to start?
Struggled with pain or mobility?
Been told you have high blood pressure or cholesterol?
Been feeling stressed, tired or inactive?
Simply want to move more and feel better?

— we can help you take that first step.

The Sport and Wellbeing Academy's FREE 12-week Exercise Referral Programme provides personalised, one-to-one exercise sessions designed around your starting point, your goals and your needs.

20/09/2026

FREE Weekly Planner – Find Your Routine Again This Autumn!

September can feel like a fresh start. School is back, holidays are over and routines start to settle again — but getting back into healthy habits can take a little time.

One thing our Sport and Wellbeing Academy team finds really helpful is taking just 10 minutes each week to plan ahead. Scheduling exercise, walks, meals, family time and even some well-earned downtime can make it easier to make healthy habits part of your routine.

So, we thought we'd share our FREE weekly planner with you!

📝 Print it out, pop it on the fridge, or keep it on your desk and use it to plan your week your way.

Whether you're looking to:

✅ Get back into a regular exercise routine
✅ Be more active
✅ Stay organised
✅ Make time for yourself
✅ Build healthy habits … a little planning can help you get started.

You don't need to change everything at once. Pick one or two things to make time for this week and build from there.

We'd love to know… what healthy habit are you getting back into this autumn?

18/09/2026

Our free functional fitness based Exercise Referral Programme is open for applications.

We take on a large cohort of participants over winter, mostly starting in January!

Put your name down now and we will let you know when a space becomes available for your chosen day/times.

No fitness level required. No judgement. Just support.

www.ntu.ac.uk/sportandwellbeingacademy

17/09/2026

Feel stronger. Move better. Live healthier.

At the Sport and Wellbeing Academy, our Exercise Referral Programme is designed to help you build confidence, improve functional fitness, and take positive steps toward long-term health and wellbeing.

Our FREE programme includes:

✔️ Initial health and wellbeing assessment
✔️ Personalised exercise planning based on your needs
✔️ Weekly tailored training sessions
✔️ Functional fitness to support everyday movement
✔️ Educational handouts to help you build healthy habits
✔️ 1-2-1 support in a welcoming environment

Small steps lead to lasting change. If you’re ready to invest in your health we’d love to help you.

Sign up or find out more today: ntu.ac.uk/exercise-referral

15/09/2026

Get ahead of the January rush!

Thinking about getting fitter, stronger or simply feeling better in 2027?

Our free 12-week Exercise Referral Programme gives you a 1-to-1 exercise session every week, tailored to you, your needs and your goals.

That's 12 weeks of personal training – worth over £300 – completely FREE.

We take on a lot of new participants in January, so get ahead of the queue and fill in an application form now. There's no commitment – just tell us a little about yourself and we'll be in touch.

You could be 12 weeks fitter, stronger and more confident by spring – and it won't cost you a penny.

Find out more and apply: ntu.ac.uk/sportandwellbeingacademy

08/09/2026

Meet the Team | Sam Downey

Introducing Sam Downey, our Senior Exercise and Health Practitioner at the NTU Sport and Wellbeing Academy!

With a background spanning athlete, coach, practitioner, researcher and lecturer, Sam is passionate about using exercise to improve health, function and quality of life — not just sporting performance.

If you’re looking to make a positive change to your health and wellbeing, find out more about the Sport and Wellbeing Academy and our Exercise Referral Programme:

ntu.ac.uk/sportandwellbeingacademy