Two years ago Arsenal in the Community launched Shape Up, our weight-management programme specifically designed for men, and so far it has been a huge success.
This 12-week behaviour-change programme provides education around nutrition in a non-judgmental and sustainable way. We also run a women’s version, Shape Up Sisters, but right now we hear from Alex, a 30-year-old Londoner, about how the programme has changed his life.
Project: Shape Up
Running time: Two years (started September 2022)
Where and when: Weekday evenings at various locations
Partners: PLCF, PLPFA, Camden and Islington Councils
“My GP first mentioned the programme to me last year and thought it would be a good idea for me to participate.
“I was in a challenging situation and was at my heaviest weight and struggling, especially with a physically intensive job. I had also been diagnosed with pre-diabetes and my diet was terrible. My mental health wasn’t the best either, and it wasn’t easy to manage my Bipolar Affective Disorder.
“Throughout the programme I engaged in various activities, including high-intensity interval training (HIIT) through different targeted exercise circuits. I also tried walking football for the first time, which was a unique experience, and participated in boxing exercises.
“I still faced some challenges. I was struggling financially during my time in the programme, which made it difficult to make the best food choices. At one point I reached out to the programme leader Rhys and shared my situation with him. His support and reassurance were invaluable – I wouldn’t have been able to complete the programme without his encouragement. I’m proud that I stayed committed and kept moving forward despite the difficulties.
“It wasn’t just Rhys – all the staff were amazing! Rhys led the initial session, and then Lee and Amit took over, delivering really positive and fun sessions throughout the 12-week programme. Both of them brought their own personalities to the table and their energy was infectious. Their positivity made me and my peers want to push ourselves harder, for our own benefit and to meet their expectations. I found Lee particularly relatable as we share similar hobbies and interests. He, along with Rhys and Amit, are a true credit to Arsenal Football Club and the values it upholds. Victoria Concordia Crescit has never felt more true to me.
“Being part of the scheme has completely changed my outlook. I now approach things differently – much closer to how I used to before my mental health diagnosis, but honestly, even better than at any time in my life. I look forward to taking care of myself, whether it’s what I eat or how I exercise. I’ve regained the ability to see the beauty in life; I no longer feel like I’m constantly in darkness. Now, I happily walk in the light.
“Being part of Arsenal means being part of a family. Arsenal has always welcomed those who’ve found their way to north London, a spirit reflected in the diverse demographics of our amazing fanbase for the past 100 years. When I first started attending Arsenal games at 17, back in September 2011 (a 3-1 win against Shrewsbury Town at the Emirates!) I instinctively knew I’d found a place where I belonged. Thirteen years later, that warm, welcoming feeling remains stronger than ever. Now, it’s my turn and responsibility to welcome new Arsenal supporters into the Arsenal family.
“Shape Up has helped me reconnect with the person I used to be—the one who loved playing football and tennis, watching Arsenal, and blazing trails in every aspect of life. It has also instilled in me a burning confidence and an innate self-belief that I hadn’t felt in years. After 12 weeks, I feel like I’m just getting started. If you never take the shot, you won’t score, but now I’m ready to fire the cannon in all directions – first for myself, and then for everything I want to achieve. I’ve always believed in Arsenal, but now I believe in myself again too.
“Thank you, Shape Up – Arsenal – for everything. I’m committed to becoming the best version of myself.”
For more information email our health and wellbeing manager Rhys Ratcliffe here.
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