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News! (107)

All the latest news from Fitjoy -  Exercise classes and fitness in Chichester West Sussex

Wednesday, 20 June 2018 08:50

Chicken Pittas

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Full of flavour but only 162 calories per serving

Monday, 18 June 2018 13:52

Fitjoy Giveaway

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Winner will be announced in our newsletter.  Subscribe here

£45 voucher to a lucky winner to receive Back, Neck, Shoulder, Head Aromatherapy massage courtesy of

Sign up for our newsletter and never miss a deal again:

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Saturday, 28 April 2018 09:17

What is Strong by Zumba?

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STRONG by Zumba™ revolutionizes Zumba® workouts as you know them, melding strong, upbeat rhythms with powerful, high-intensity cardio and strength conditioning moves to fire your fitness potential up a notch!

Thursday, 26 April 2018 16:31

Mel Joins The PT Team at Fitjoy!

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Hey, I’m Mel.  I am excited to be part of the Fitjoy PT team as well as the group exercise classes. 

Wednesday, 25 April 2018 09:19

May Giveaway!

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Don't delay, this offer is for May

Tuesday, 24 April 2018 13:24

Congratulations Clare and Rob

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Look who's engaged!!

*Clare Myall is engaged ? congratulations what exciting news! 


Sunday, 15 April 2018 11:26

Day of R.E.S.T.

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Sunday is the day of REST!

Sunday, 15 April 2018 11:15

Fitjoy and the Moonlight Walk

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Fitjoy heads the warm-up for SWH Moonlight Walk!

Sunday, 17 June 2018 11:06

Coffee Morning - June 27th

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Join us for coffee and catch ups at the football club on June 27th

Monday, 19 March 2018 13:22

Easter Classes

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Easter is nearly here and we wanted to know if you would like us to run a couple of classes on the Bank Holidays

Thursday, 15 March 2018 10:53

Fitjoy's Coffee Morning

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Coffee Morning Wednesday 21st March 

Friday, 23 February 2018 13:54

Introducing - Mummy and Baby Classes @ Fitjoy

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New to Fitjoy - Mummy and Baby Workouts!

Wednesday, 21 February 2018 17:31


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HIIT Every Thursday @ 7:30 PM and Tuesday @ 6:45 PM

Wednesday, 14 February 2018 13:17

Awesome deal on Boxing Gloves and Pads

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Fitjoy Clothing and Accessories

Wednesday, 14 February 2018 13:01

Fitjoy's Giveaway

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Fitjoy's Giveaway

Thursday, 08 February 2018 12:44


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SORRY!!  No Classes on Sunday, February 18th, 2018

The timetable will resume as normal on Monday. 19th. 


Click here for timetable

Wednesday, 24 January 2018 11:44


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Come join Fitjoy for our 80's Party

March 10th @ 8PM at the Havana in Chichester

Get a free glass of prosecco. and dance you tutu off with our classic 80's music by DJ Chris Hammond. Bring your partner, bring your friends!

Tickets are £10 online and £15 at the door. Buy 5 tickets and we'll comp you a 6th.

 Buy Tickets Now

Sunday, 14 January 2018 13:10

Flash Sale for the new Fitjoy Clothing Line is now over

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Fitjoy has launched their brand new clothing line.

Our sale is now over, but our prices are still low.  Check out our store today!



Friday, 12 January 2018 13:06

Healthy Mediterranean Dinner by Vicky Manning

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Fitjoy's Clients Healthy Meals

Saturday, 30 December 2017 10:36

New Classes at Fitjoy 2018

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You asked and we listened. 

Thursday, 21 December 2017 17:20

Testimonial - Julia

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Testimonial Fitjoy, Ltd.  Chichester

Monday, 30 November -0001 00:00

New Class Feedback

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We value your opinion, so tell us what class you would like to see on the timetable

Thursday, 04 January 2018 15:30

Try a MELT Intro workshop for FREE!!!

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Learn simple self-care techniques and experience changes in how your body looks and feels.

Monday, 30 November -0001 00:00

New Membership and Class Prices

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New Membership and Class Prices 2018

Monday, 30 November -0001 00:00

Baked eggs with peppers spinach and tomato

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  • 400g new potatoes, thickly sliced
  • Low-calorie cooking spray
  • 1 onion, finely chopped
  • 1 garlic clove, finely chopped
  • 1 orange pepper, deseeded and cut into small pieces
  • 400g can cannellini beans, drained and rinsed
  • 400g can chopped tomatoes with herbs
  • 300ml passata
  • 1-2 tbsp Worcestershire sauce
  • Salt and freshly ground black pepper
  • 100g spinach
  • 4 medium eggs
  • A handful of basil, to garnish


  1. Boil the potatoes for 10 minutes, or until just tender. Drain well.
  2. Meanwhile, spray a large frying pan with low-calorie cooking spray
    and place over a medium-high heat. Add the onion, garlic and pepper and stir-fry for 5 minutes until softened.
  3. Stir in the potatoes and beans, then add the tomatoes, passata and Worcestershire sauce to taste. Season and simmer for 10-12 minutes, or until thickened.
  4. Stir through the spinach and allow to wilt. Make 4 shallow indents
    in the mixture and crack an egg into each one. Cover and cook gently for 5 minutes, or place under a medium-hot grill, until the eggs are set to your liking. Add a twist of black pepper and serve garnished with basil leaves.

Tip: Swap Worcestershire sauce for any Free alternative to make the recipe vegetarian friendly.

Origiinal post - Slimming World

Monday, 13 November 2017 10:47

Blackberry Crumble

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Mouth-watering mini blackberry crumbles

Monday, 13 November 2017 06:00

8 Practical Tips for Healthy Eating

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These eight practical tips cover the basics of healthy eating, and can help you make healthier choices.

The key to a healthy diet is to:

  • Eat the right amount of calories for how active you are, so that you balance the energy you consume with the energy you use. If you eat or drink too much, you'll put on weight. If you eat and drink too little, you'll lose weight. 
  • Eat a wide range of foods to ensure that you're getting a balanced diet and that your body is receiving all the nutrients it needs.

It is recommended that men have around 2,500 calories a day (10,500 kilojoules). Women should have around 2,000 calories a day (8,400 kilojoules). Most adults are eating more calories than they need and should eat fewer calories. 1

1. Base your meals on starchy carbohydrates

Starchy carbohydrates should make up just overone-thirdd of the food you eat. They include potatoes, bread, rice, pasta and cereals.

Choose wholegrain varieties (or eat potatoes with their skins on) when you can: they contain more fibre, and can help you feel full for longer.

Most of us should eat more starchy foods: try to include at least one starchy food with each main meal. Some people think starchy foods are fattening, but gram for gram the carbohydrate they contain provides fewer than half the calories of fat.

Keep an eye on the fats you add when you're cooking or serving these types of foods because that's what increases the calorie content, for example oil on chips, butter on bread and creamy sauces on pasta.

2. Eat lots of fruit and veg

It's recommended that we eat at least five portions of a variety of fruit and veg every day. It's easier than it sounds.

Why not chop a banana over your breakfast cereal, or swap your usual mid-morning snack for a piece of fresh fruit?

Unsweetened 100% fruit juice, vegetable juice and smoothies can only ever count as a maximum of one portion of your 5 A DAY. For example, if you have two glasses of fruit juice and a smoothie in one day, that still only counts as one portion. 

3. Eat more fish – including a portion of oily fish

Fish is a good source of protein and contains many vitamins and minerals. Aim to eat at least two portions of fish a week, including at least one portion of oily fish. Oily fish contains omega-3 fats, which may help to prevent heart disease. 

Oily fish include:

  • salmon
  • mackerel
  • trout
  • herring
  • fresh tuna
  • sardines
  • pilchards.

Non-oily fish include:

  • haddock
  • plaice
  • coley
  • cod
  • canned tuna
  • skate
  • hake

If you regularly eat a lot of fish, try to choose as wide a variety as possible.

You can choose from fresh, frozen and canned: but remember that canned and smoked fish can be high in salt.

4. Cut down on saturated fat and sugar

Saturated fat in our diet

We all need some fat in our diet, but it's important to pay attention to the amount and type of fat we're eating. There are two main types of fat: saturated and unsaturated. Too much saturated fat can increase the amount of cholesterol in the blood, which increases your risk of developing heart disease.

The average man should have no more than 30g saturated fat a day. The average woman should have no more than 20g saturated fat a day, and children should have less than adults.

Saturated fat is found in many foods, such as:

  • hard cheese
  • cakes
  • biscuits
  • sausages
  • cream
  • butter
  • lard
  • pies.

Try to cut down on your saturated fat intake, and choose foods that contain unsaturated fats instead, such as vegetable oils, oily fish and avocados.

For a healthier choice, use just a small amount of vegetable oil or reduced-fat spread instead of butter, lard or ghee. When you're having meat, choose lean cuts and cut off any visible fat. 

Sugar in our diet

Regularly consuming foods and drinks high in sugar increases your risk of obesity and tooth decay.

Sugary foods and drinks, including alcoholic drinks, are often high in energy (measured in kilojoules or calories), and if eaten too often, can contribute to weight gain. They can also cause tooth decay, especially if eaten between meals.

Many packaged foods and drinks contain surprisingly high amounts of free sugars. Free sugars are any sugars added to foods or drinks, or found naturally in honey, syrups and unsweetened fruit juices.

Cut down on:

  • sugary fizzy drinks
  • alcoholic drinks
  • sugary breakfast cereals
  • cakes
  • biscuits
  • pastries

These foods contain added sugars: this is the kind of sugar we should be cutting down on, rather than sugars that are found in things such as fruit and milk.

Food labels can help: use them to check how much sugar foods contain. More than 22.5g of total sugars per 100g means that the food is high in sugar, while 5g of total sugars or less per 100g means that the food is low in sugar.

Get tips on cutting down sugar in your diet.

5. Eat less salt – no more than 6g a day for adults

Eating too much salt can raise your blood pressure. People with high blood pressure are more likely to develop heart disease or have a stroke.

Even if you don’t add salt to your food, you may still be eating too much. About three-quarters of the salt we eat is already in the food we buy, such as breakfast cereals, soups, breads and sauces.

Use food labels to help you cut down. More than 1.5g of salt per 100g means the food is high in salt. Adults and children over 11 should eat no more than 6g of salt (about a teaspoonful) a day. Younger children should have even less.

Get tips on cutting down on salt in your diet. 

6. Get active and be a healthy weight

Eating a healthy, balanced diet plays an essential role in maintaining a healthy weight, which is an important part of overall good health.

Being overweight or obese can lead to health conditions such as type 2 diabetes, certain cancers, heart disease and stroke. Being underweight could also affect your health.

Check whether you're a healthy weight by using our Healthy weight calculator.

Most adults need to lose weight, and need to eat fewer calories to do this. If you're trying to lose weight, aim to eat less and be more active. Eating a healthy, balanced diet will help: aim to cut down on foods that are high in saturated fat and sugar, and eat plenty of fruit and vegetables.

Don't forget that alcohol is also high in calories, so cutting down can help you to control your weight. 

Physical activity can help you to maintain weight loss or be a healthy weight. Being active doesn't have to mean hours at the gym: you can find ways to fit more activity into your daily life. For example, try getting off the bus one stop early on the way home from work, and walking.

Being physically active may help reduce the risk of heart disease, stroke and type 2 diabetes. For more ideas, see Get active your way.

After getting active, remember not to reward yourself with a treat that is high in energy. If you feel hungry after activity, choose foods or drinks that are lower in calories, but still filling.

If you're underweight, see our page on underweight adults. If you're worried about your weight, ask your GP or a dietitian for advice.

7. Don't get thirsty

We need to drink plenty of fluids to stop us getting dehydrated – the government recommends 6-8 glasses every day. 

This is in addition to the fluid we get from the food we eat. All non-alcoholic drinks count, but water and lower-fat milk are healthier choices. 

Try to avoid sugary soft and fizzy drinks that are high in added sugars and calories, and are also bad for teeth. 

Even unsweetened fruit juice and smoothies are high in free sugar. Your combined total of drinks from fruit juice, vegetable juice and smoothies should not be more than 150ml a day – which is a small glass.

For example, if you have 150ml of orange juice and 150ml smoothie in one day, you'll have exceeded the recommendation by 150ml.

When the weather is warm, or when we get active, we may need more fluids.

8. Don't skip breakfast

Some people skip breakfast because they think it will help them lose weight. In fact, research shows that people who regularly eat breakfast are less likely to be overweight.

Breakfast has also been shown to have positive effects on children’s mental performance and increase their concentration throughout the morning.

A healthy breakfast is an important part of a balanced diet, and provides some of the vitamins and minerals we need for good health.

A wholegrain, lower-sugar cereal with fruit sliced over the top is a tasty and nutritious breakfast.

Published on

Thursday, 02 November 2017 06:00

Too much sugar?

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Healthy people who consume high levels of sugar are at an increased risk of developing cardiovascular disease.

A ground-breaking study from the University of Surrey found that a subject group of otherwise healthy men had increased levels of fat in their blood and fat stored in their livers after they had consumed a high sugar diet.

The study, which has been published in Clinical Science, looked at two groups of men with either high or low levels of liver fat, and fed them a high or low sugar diet to find out if the amount of liver fat influences the impact of sugar on their cardiovascular health. The low sugar diet contained no more than 140 calories a day worth of sugar -- an amount close to the recommended intake -- while the high sugar diet contained 650 calories worth.

After 12 weeks on the high sugar diet, the men with a high level of liver fat -- a condition known as non-alcoholic fatty liver disease (NAFLD) -- showed changes in their fat metabolism that are associated with an increased risk of cardiovascular disease, heart attacks and strokes.

Fat metabolism is the biochemical process by which fats are transported and broken down in the blood, and used by the cells of the body.

The results also revealed that when the group of healthy men with a low level of liver fat consumed a high amount of sugar, their liver fat increased and their fat metabolism became similar to that of the men with NAFLD.

Professor of Nutritional Metabolism, Bruce Griffin, said: "Our findings provide new evidence that consuming high amounts of sugar can alter your fat metabolism in ways that could increase your risk of cardiovascular disease.

"While most adults don't consume the high levels of sugar we used in this study, some children and teenagers may reach these levels of sugar intake by over-consuming fizzy drinks and sweets. This raises concern for the future health of the younger population, especially in view of the alarmingly high prevalence of NAFLD in children and teenagers, and exponential rise of fatal liver disease in adults."

Story Source:

Materials provided by University of SurreyNote: Content may be edited for style and length.

Monday, 30 November -0001 00:00

We would like to wish Danny Good Luck with his new job.

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Fitjoy would like to say a massive thank you for all your lovely fitness Sessions... we've enjoyed all the fun you've brought to the sessions along with making us all work very hard ?

Thank you for the Personal Training sessions you have offered and helping people reach their targets.
We appreciate all your hard work but wish you every success in the future
Love from everyone here at Fitjoy ❤️

danny watts fitjoy 1

Monday, 16 October 2017 11:29

BOXFIT - Your calorie burning cardio class

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BoxFit can be beneficial for weight loss.

Wednesday, 11 October 2017 06:00

MELT - Coming to Fitjoy in November

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We have teamed up with Fitjoy to offer you an addition to your current workouts.

Friday, 06 October 2017 06:00

Join us for Fitjoy's Coffee Morning.

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Join us on the last Wednesday of the every month for Fitjoy's Coffee Morning. 

Grab a coffee and catch up with old friends and make some new ones.  

Our next Coffee Morning is October 25th at the Festival Theatre Cafe.

All are welcome.

Tuesday, 17 October 2017 06:00

Fitjoy Halloween Party at the Havana Club

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Fitjoy Halloween Social is on Friday 3rd November 



£10 a ticket if brought before end of October

Click here to buy now

£15 on the door 

A social night with snippets of Zumba and Clubbercise routines.

Halloween/Neon dress









Click here to buy now 


Monday, 16 October 2017 15:56

Kids Summer Workshops

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Kids Summer Workshop


July 25th, August 1st, 8th, 15th, 22nd, 29th

1 - 4 PM

A three-hour workshop during the summer holidays.

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Mixing arts and crafts, dance and fun games for ages 4-10 years

ONLY £12 for the three hours/half price for siblings

Places must be booked in advance. 

Dear Parent,


We are delighted your child would like to join us for our Kids Holiday Workshop.

Before your child comes to the club you must fill in the health and safety form which can fill out online   You do not need to do this form if your child has already been attending the classes.

Please fill out the form below.  Once the form is submitted, you will be directed to pay online.  If you would prefer to pay by bank transfer, please email for bank details. If you wish to do a Bank transfer,  please put your child’s full name as a reference.

Thank you, Natalie Temple 07738249612

Please bring a small snack (NO NUTS) and a bottle of water.  

Please dress the children in comfortable clothing with trainers. If girls are to wear skirts /dress please wear leggings underneath.  

Where: Chichester Football Club (behind the tennis courts in Festival Theatre Carpark)

Day & Time: Wednesday 1-4pm

Dates: July 25th, August 1st, 8th, 15th, 22nd, 29th

Price: £12 per session


Name of Child:
Age of Child:
Contact E-mail:*
Contact Number: *
Name of Person collecting the child:
Select the date (s) you would like to book:
Amount of Payment:
Payment to be made:
Would you like to subscribe to Fitjoy's Newsletter?

Wednesday, 27 September 2017 05:33

Tasty snacks under 100 calories

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Snacks under 100 Calories.

Wednesday, 27 September 2017 05:30

Signup for Fitjoy's Newsletter

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Be the first to find out about deals, giveaways and new classes.  Sign up for Fitjoy's Newsletter today!

* indicates required
Wednesday, 20 September 2017 06:00

Boy or Girl

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Baby Temple is coming! 

What do you think?  Boy or Girl?

Taking a group fitness class is a great way to stay active, improve your health and immerse yourself in a fun, social environment.

Fitjoy has some of the best group exercise classes so why not try something new?  Here are a few classes that offer a wide range of fitness that suits all ages and fitness levels. 

Arms and Abs Fridays  @ 9:30 am

A class that focuses on your upper body.  All fitness levels can benefit from this class and you can work at your own pace.  A fun class with some serious exercise to get those arms and abs into shape.

HIIT Session - Sunday 7 PM

High-intensity interval training (HIIT) is a type of cardio training in which you alternate short, very high-intensity intervals with longer, slower intervals to recover. This type of training has been used by athletes to improve performance, but it’s also been shown to benefit the average exerciser. HIIT training not only helps performance, it also improves the ability of the muscles to burn fat. All Fitness levels welcome.

Monday Strong - Mondays 6:40 PM 

The non-dance, high-intensity, Bootcamp class is unlike any you’ve tried before. Think high knees, punches, squats, burpees, spider man pushups, and other high-impact moves.  No dancing, no equipment, just STRONG! 

Dance workout - Thursdays  10 AM

A fun and easy to follow energy filled dance workout incorporating a variety of music and styles which is sure to get you moving!! For all levels of fitness.

For more classes check out the schedule.   If you are a regular at Fitjoy, why not consider a monthly membership?  No joining fees, no contracts.  £29.50 per month for over 18 classes a week.  

Friday, 11 August 2017 14:05

25 great snacks with 150 calories or less.

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25 great snacks with 150 calories or less. 

Monday, 31 July 2017 15:16

Star Instructor of the Month

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Fitjoy's Star instructor of the months Lauren.  


Sunday, 18 June 2017 09:03

Wendy's Fitjoy Journey and Before and After Pics

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Wendy's Fitjoy Journey

Tuesday, 11 July 2017 15:34

Bean & feta spread with Greek salad salsa & oatcakes

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A nutrient-packed vegetarian lunch featuring a delicious bean and feta spread and a salsa that makes up three of your five-a-day.

Monday, 10 July 2017 15:56

One Month of FREE Self Defence Classes

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Monday, 10 July 2017 15:03

An Interview with Natalie Temple

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An Interview with Natalie Temple

Tuesday, 04 July 2017 10:54

New Fitness Pilates Just Added for Members

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Monday  5.55 PM and Wednesday 10 20 AM

Wednesday, 21 June 2017 08:47

Antenatal Pilates Classes @ Fitjoy Chichester

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AnteNatal Pilates classes with Graduate Sports Therapist Lauren Attree BSc (Hons) will help you embrace the changes your body is experiencing at this special time.

These classes are specifically designed for expectant mums. The focus is on preparing your body for delivery and the arrival of your new baby, as well as helping your body adapt to the changes it is going through using Pilates techniques. This mat based classes focus on working your deep abdominal and pelvic muscles, helping you build stability and strength from the centre.

Single class (PAYG) £12.00 (1-month expiry)

5 class pass £55 (3-month expiry)

10 class pass £100 (3-month expiry)

NOTE: We generally advise waiting until you've reached your second trimester to start our Pregnancy Pilates classes. You can feel quite tired and queasy in the first trimester, so exercising isn’t always your top priority. However, if you feel up to it, you can start as soon as you like!

Want more information?
Contact Lauren on 07827 259 252 Or email This email address is being protected from spambots. You need JavaScript enabled to view it. 

sst fit  reps


Our Fitjoy Members Save £50 Joining Fee at the Chichester Racquet Club 

Our members are also entitled to a discount on monthly fees.  

£45.60 a month for membership at the Racquet Club
£33.25 for off peak membership
£6.25 for a social membership.... use of the changing rooms, sauna steam and coffee bar

Call Natalie on 07738 249612 or email This email address is being protected from spambots. You need JavaScript enabled to view it.

Monday, 12 June 2017 14:01

The Salsa Party is here!

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Monday, 12 June 2017 13:57

Summer Kids Activities with Fitjoy

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Now taking bookings



Activities include Street Dance, Outside Games (depending on weather), 
Party Games, Arts and Crafts, Zumba.

Kids make new friends, have fun, 
burn off energy and have a blast. 

Book online today

or call Call Natalie on 07738 249612  or email This email address is being protected from spambots. You need JavaScript enabled to view it. 

Want a free Kids Activity Session?

Sign up for the Summer Club and pay for 5 classes and your 6th class is free! 

Call Natalie @ 07738 249612 to claim this offer

Monday, 12 June 2017 13:43

Get a Pilates Class for only £4

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We have an awesome deal for our Fitjoy Monthly Members! 

Wednesday, 07 June 2017 17:24

We got another free class...

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Fitness Pilates Wednesday 10.15-11.15 Wednesday 28th June 

Thursday, 18 May 2017 08:43

An interview with Personal Trainer - Sophie Watson

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Sophie Watson is a Personal Trainer and an Instructor at Fitjoy

Tuesday, 16 May 2017 11:07

Free Power Yoga Class

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Free trial class of Power Yoga

Tuesday, 16 May 2017 10:47

Crunchy Coconut Cashew Sesame Bars

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Dark Chocolate Dipped Crunchy Coconut Cashew Sesame Bars

Wednesday, 10 May 2017 17:42

Sally and her 5 stone weight loss!

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This is my latest photo showing off my 5 stone weight loss!

Tuesday, 02 May 2017 16:47

No Zumba Strong May 3

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No Zumba Strong May 3 

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