Home

VIRTUAL CLASSES COMMENCING FOR NOW;
Below are my weekly virtual classes that I currently have running – for more info please call me on 01277 626219 or email me on zumbasue@aol.com or send me a message on Facebook https://www.facebook.com/profile.php?id=100009318481440
27th April 2020
Monday evening link
https://www.zumba.dance/class/online/5ea6e260-c004-4c75-9801-7eb00a010bec
Have fun x
Hi All

(please let me know if you have no Paypal facility and I can send you the code to sign in and my bank details?)
QUESTION – Would anyone benefit from having the ZUMBA class put up on another day (other than the Mondays and Thursdays)?? Maybe a weekend day?? I’m happy to do this if there is enough interest, and what other day would be best for everyone if so???
PLEA – If you are on Facebook could you please share my posts when I advertise class?? (Thank you to those that have and do so regularly Grin) At present I am getting about half the amount of people that normally do attend classes and also half the pay!!! It would really help me if I could get MORE people doing the classes regularly so I am able to weather this period and then this will then determine if financially I am even going to be able to open back up when this is all over!!! I feel it’s going to go on a lot longer than we all realise!
Otherwise I may need to consider alternative employment, which I really don’t want to do as I would love to continue teaching after all this is over. Disappointed relieved
(If you haven’t tried the classes yet please have a go, it’s really not as complicated as you think and you will benefit greatly from doing something that is a bit of normality – but it’s also great for your body and mind – if you are unable to, maybe you could share my links with family and friends??)
A HUGE thank you all those that have paid me and continue to support me. I really do appreciate it.
TONING YOUR ABS!!! – so who is in need of toning those Abs??? Who’s overeating??? In this weeks toning Whatsapp group I will sending you a 15 minute abs blast plus a couple of more routines to tone the body. If you would like the workouts then don’t forget to send me your mobile number and indicate that you wish to join the group?? If you prefer something lighter but just as challenging then there is the Veraflow Whatsapp group too. 
All the classes running this week are below (please ask if you need any more information?);
ZUMBA – Monday and Thursday 10am-3pm and 5-10pm available on the ZIN studio – links will be sent via email Mondays and Thursdays – check your mail boxes (and put on FB too)
VERAFLOW – Starts week commencing 20th April and will be sent via a Whatapp group (short videos sent out on Sunday night ready for you to follow Monday morning – including a nice relaxation) – 16 people registered so far YAY.

TONING – Starts week commencing 20th April and will be sent via a Whatapp group (short videos sent out on Tuesday night ready for you to follow Weds morning) – 19 people registered so far YAY.
23rd April 2020
FIRSTLY A MASSIVE THANK YOU TO ALL OF YOU THAT HAVE SUPPORTED ME SO FAR AND BEEN SO GENEROUS WITH PAYMENTS, I AM OVERWHELMED Two heartsTwo heartsTwo hearts
We have a ZUMBA class available TODAY @10am-3pm (and also one later – link will be sent later)
𝑯𝒐𝒘𝒅𝒐𝒚𝒐𝒖𝒈𝒆𝒕𝒐𝒏𝒁IN studio;
1. Follow this link; https://www.zumba.dance/class/online/5e9ee370-b2ec-4638-b7cf-09b70a010a0a
2. Then go into PayPal and pay £4 (if you need the code to pay another way please message me?)
3.  DANCE WITH ME ❤️
4. Give me some feedback and great pic of yourself working out or after or just a funny one? (compulsory Joy)
TROUBLE SHOOTING; If you are using ipads please make sure you have enable cookies if you are having problems, it may help. Also if the links do not work it’s now known if you copy and paste the link into google chrome this should resolve it? Also please make sure you sign in via “email” and NOT facebook as this doesn’t always work.
Please do try and support me in these classes – the more people that join in the more chance we have of re-opening classes once it’s all over!……PLEASE feel free to invite all your friends and family, share the link – the more the merrier 🥰🥰🥰
Sue
X
P.S;
Classes this week commencing 20th April;
ZUMBA – Monday and Thursday 10am-3pm and 5-10pm available on the ZIN studio – links will be sent via email Mondays and Thursdays – check your mail boxes (and put here on FB too)  
VERAFLOW – Sent via a whatapp group (short videos sent out on Sunday night ready for you to follow Monday morning – including a nice relaxation) – 16 people registered so far YAY. 
TONING – Sent via a whatapp group (short videos sent out on Tuesday night ready for you to follow Weds morning) – 19 people registered so far YAY.
(IF YOU WOULD LIKE TO BE ADDED TO EITHER THE VERAFLOW OR TONING CLASSES TOO, PLEASE LET ME KNOW AS THESE ARE BEING RECEIVED VERY WELL BY EVERYONE AND ARE A GREAT ADDITION AT THIS TIME AS EXTRA WORK (WHAT WITH ALL THE EATING!!) – YOU JUST REQUIRE A PHONE THAT ACCEPTS SHORT VIDEO CLIPS AND THE WHATSAPP APP.)
20th April 2020
Mondays evening class;
We have a ZUMBA class available 5-10pm TODAY 
𝑯𝒐𝒘 𝒅𝒐 𝒚𝒐𝒖 𝒈𝒆𝒕 𝒐𝒏 𝒁IN studio;
2. Then go into PayPal and pay £4 (if you are having problems with Paypal there is an alternative way – please contact me and I can give you the code to get into the class?)
 
3.  DANCE WITH ME ❤️
Please do try and support me in these classes – the more people that join in the more chance we have of re-opening classes once it’s all over!……please feel free to invite all your friends and family, share the link 🥰🥰🥰
Don’t forget to send me your photos of you doing class or after – if I can get out my comfort zone and send you all these videos, you can send me ONE photo???
 
Sue
X
We have a ZUMBA class available 10am-3pm TODAY 
𝑯𝒐𝒘𝒅𝒐𝒚𝒐𝒖𝒈𝒆𝒕𝒐𝒏𝒁IN studio;
2. Then go into PayPal and pay £4 
3.  DANCE WITH ME ❤️
Please do try and support me in these classes – the more people that join in the more chance we have of re-opening classes once it’s all over!……please feel free to invite all your friends and family, share the link 🥰🥰🥰
Don’t forget to send me your photos of you doing class or after – if I can get out my comfort zone and send you all these videos, you can send me ONE photo???
Sue
X
P.S;
Classes this week commencing 20th April;
ZUMBA – Monday and Thursday 10am-3pm and 5-10pm available on the ZIN studio – links will be sent via email Mondays and Thursdays – check your mail boxes (and put here on FB too)  
VERAFLOW – Starts week commencing 20th April and will be sent via a whatapp group (short videos sent out on Sunday night ready for you to follow Monday morning – including a nice relaxation) – 16 people registered so far YAY. 
TONING – Starts week commencing 20th April and will be sent via a whatapp group (short videos sent out on Tuesday night ready for you to follow Weds morning) – 19 people registered so far YAY.
16th April 2020
Thursday evening Zumba class avaliable 5-10pm (click on the link or copy and paste)

Hi All

Sorry for the delay, the uplaod was terrible this morning – it took me 3 attempts!! Its set for 10.45 and available for 5 hours now (think it must be where everyone is starting to use it!! I will get up even earlier next time to beat them all )
Follow the link below;
Pay by paypal and ENJOY.
Sue
x
p.s Can you send me a pic of you working out – want to do a college of pics of everyone

11th April 2020

Hi All

Please click on this link  https://www.zumba.dance/class/online/5e917506-8e48-4fba-bb9b-02620a010b7b for your mini test video for the Zumba studio where I will be posting my proper classes as of Monday.
Once you have clicked on the link it should take you to the studio and ask you to subscribe to my channel – you will need to enter your email address to subscribe.
It should then prompt you to pay £1 by Paypal for the mini test session. Once paid the video link will appear and will show as starting in 2 hours with a countdown screen.
Once the 2 hours are up and it starts you have 5 hours to do the mini class and can replay it anytime in those 5 hours.
Please give me your feedback on how it works for you and any problems you may have had and your views good and bad?? and then I can hopefully improve anything for the real class on Monday.
The link to the Zumba studio will be available from when I post it – I haven’t done a longer video yet so it will take me longer to upload (they are saying possibly an hour!) and as yet I’m not sure how long this is until I try it?? Therefore I am aiming to add the pre-recorded class at 8.30am tomorrow all being well and it could take up to an hour to load (then you have a 2 hour wait slot to access the video with a countdown on the screen – while it waits for approval from Zumba HO) and then it should be there for 5 hours more to watch over and over again if need be (we tested that with Steve’s and you could watch it repeated times within that time frame) – so according to that it should be available until about 4.30pm in the afternoon tomorrow. I’m sucking it and seeing at the moment so I’m not 100%, which is why I want to test it tomorrow and see what happens (I’m learning all this new the same as you!!!)
I’m aiming to load the Zumba videos twice a week on the same days I would normally do class (i.e Monday and Thursday) – if there’s enough demand I could also release an evening one at some point??
Re the Toning and Veraflow classes, they will be little pre-recorded clips sent out on Mondays and Weds via whatapp groups and for your use whenever you need to do it – but I do need to know that you want to be added to the whatapps groups for this?? And I will need the following details in order to do that;
The class your interested in; (i.e. Veraflow/ Toning or both)
Your full name;
Your mobile phone number:
Thank you to all of those that have already sent me details for Toning and Veraflow, we are getting a nice little class together for each session.
Hopefully I will be able to add a chair one eventually too.
Much love. 
Sue
x
Hello Everyone  
********EXCITING NEWS*******
Oh my goodness the ZUMBA studio has been launched!!! Zumba are amazing – it looks like I will be back teaching classes online from Monday Grin
I will be sending out a link tomorrow where you can join in my mini test class – it is not live videos at present, but a pre-recording (Zumba are moving to live sessions as soon as the next phase is sorted at Zumba’s end and then you will get classes live) – You will need to follow the link I email to you tomorrow and subscribe to my class in the link with your email address and then pay £1 for a 15 minute mini test class (I was trying to do this FREE but it wont allow it with no money in it – I tried today with Steve!!)
The normal class will be £4 a class each time you do it once we get started. Once you have received the link and logged in/ paid, etc it will take 2 hours before you can access it, so bear in mind if you sign up at 9am it wont be available until 2 hours later (I think this is so Zumba can check people are using the correct music!? Copyright issues! etc) 
Then it will be available for 5 hours after that time for you to workout to. 
That’s the theory!! and it all sounds much more complicated than it is. Me and Steve tested it today with one song and it worked brilliantly, they have done such a great job at producing this so fast! – I’ve now earn’t £1 this month Joy but Steve is saying he hasn’t the money to pay everyday as his not earning either LOL! – you have to laugh or you will cry Laughing
The mini test is a short 10/15 min session with 3 routines – a warm up/ a dance and an abs routine (work off those Easter eggs!!) 
Obviously when I do the proper class online from Monday it will be 45/50 long (as the whole thing is limited to an hour!) and will cost £4 per class (if your doing it as a family that’s a bargain – you all get it for £4)
If you know ANYONE else who would like to join my Zumba classes and receive the above details then please send me their email address ASAP, so I can add them to my email list for tomorrow?? Hopefully the more I can earn the more chance I have of recovering my classes after all this is over and I won’t have to go bankrupt and never teach again. I really really value your support in all this.
💕💕💕 I CAN’T WAIT TO GET DANCING WITH YOU ALL AGAIN 💕💕💕
KEEP AN EYE ON YOUR EMAILS TOMORROW MORNING FOR THE LINK.
As from Monday I will send Zumba class links on the days we would have normally have done them, i.e. the Monday and Thursday morning for Zumba.
P.S. For all the Veraflow and Toners I am working on something for these classes too (Unfortunately Zumba wont allow us to use their system for other classes Disappointed relieved) – but now I have the studio set up in my lounge (see photo attached) I will be able to do mini clips of Veraflow and Toning maybe starting the week after this, but I would have to send them to you via a whatsap group on your phone – so you will need the whatsap app on your phone and I will need to set up groups for this (One for Veraflow and one for Toning). I’m happy to set the groups up on my phone but it will require all your phone numbers for those that are interested? and then next week I can start adding workouts for you (as it will probably take a week to get all the info from you and the groups set up on whatsap.)
If this is something of interest to you please send me the following by return email;
The class your interested in; (i.e. Veraflow/ Toning or both)
Your full name;
Your mobile phone number:
The class workouts again will be sent on the days you would normally do the classes (i.e. Mondays and Weds) – once I have set it all up and recorded routines, etc – as I say it will probably be the week after, as at present I’m doing the Zumba first and then I will get my head around the next set of classes.
I hope that all this makes sense, please reply with any questions you have and I will try to answer anything I can. Please be aware this is all NEW to me too, I’m learning so much new techy stuff and myself! and there may be glitches along the way, but I will do my best with your help to iron it all out and have as normal-er classes as is possible at this time.
STAY SAFE AND WELL EVERYONE – I hope your ready to come on this journey with me (if anyone gets stuck ring me and I can talk you through it hopefully Heart eyes)
Sue
x
25th March…..
Hi All
I have looked again into the Zoom thing and will continue to do so, but not having anyone techy here to help me – I’m not going to lie I’m struggling!!
Zumba have sent the details below through to me which is very exciting, as this goes on longer! hopefully they are setting up something that is more user friendly not only for myself but you also…..watch this space, I will launch this as soon as I can.
A HUGE thank to those that have said they are paying still on the Standing Orders – for at least the little bit of info I am giving already (I only have 5 people on standing order!!, but it all helps!!) most payments where walk in these days so I have lost nearly all my income!!…for those that have cancelled there S/O I totally understand as you may be in similar situations.
So today the warm up is a 10 minute walk or jog (maybe up and down the stairs, round the garden or if you are on your own and keeping distance from people in the fresh air somewhere isolated? (can be longer if you fancy a nice long walk??)
Attached are sheets for;
1. 10 minute workout on arms
2. 10 minute workout on Legs
3. 10 minute workout on abs
(All of these you can work up to if you can’t do straight away or modify to your own level – either easier or harder)
Don’t forget a nice long 10 minute stretch at the end focusing on Biceps and Triceps (arms) / Quads (thighs at front) / Hamstrings and Calfs (down the backs of the legs)/ Abdominals and Gluets (bottom). Veraflow customers think of some of our stretches and moves we do and use those.
Stay safe everyone xxx
Image may contain: 1 person, screenImage may contain: screenImage may contain: 1 person, standingImage may contain: 1 person, shoes and textImage may contain: 1 person, textImage may contain: 3 people, people standing and shoesImage may contain: 1 person, textImage may contain: 1 person, shoes and text
24th March….
Hi ALL

Me again, hope your all bearing up amongst this very uncertain time.
OK Some details on nutrition and ways I keep myself healthy; below is info on my meals yesterday to help encourage you to think about looking after your diet, when it’s a very easy time not to!! (Me included – I’m fighting the urge hourly not to sit on the settee and stuff my face!!)…..stay focused
90242292_2620131148307476_6821128924769026048_n.jpg90814580_2620131208307470_3987166888479162368_n.jpg91004789_2620131168307474_3583342428242837504_n.jpg

Breakfast …..Frozen blueberries heated for 1 minute in the microwave – topped with yogurt/ Chai seeds and maple syrup (could also use honey if no maple syrup), plus an alternative to drinking too much coffee – but with pretty much the same flavour.
90238078_2620443138276277_8923155111354564608_n.jpg

Lunch – dark rye Ryvitas, with tuna, 🍅 tomato and 🥑avocado and pomegranate seeds YUM

90783131_2620627618257829_7096855169358364672_n.jpg90255535_2620627624924495_4517014953424584704_n.jpg90433679_2620627674924490_5493837138128535552_n.jpg

Tea ….I use this great company called “Simply Cook” for some of my evening meals….tonight’s was “chipotle honey salmon”….a pack of 3 spices get posted through your door (4 meals in total in a box for £10) and you buy the food to go with it…….we couldn’t source any broccoli for tonight’s meal so we substituted kale instead….lots of meals to choose from online (great if you like your herbs and spices on meals)
91126538_2621322918188299_6494690824494776320_n.jpg90246251_2621322964854961_6628470409996009472_n.jpg90265824_2621322984854959_515940385315356672_n.jpg90783131_2621322928188298_7855655567052767232_n.jpg
3 miles run done, avoiding any person around!! ….my herbal meds above that I take daily and have done for years, to keep me fit and healthy;
1. psyllium hulls – good for heart and pancreas – aids in stomach problems
2. Vitamin C 1000mg – to top up my immune system
3. Pro biotics – digestive health supplement

4. Cod liver oil 1000mg – reduces inflammation and lowers blood pressure plus many other health benefits

5. Aloe Vera gel drink – flushes out toxins and SO many other benefits
 
Stay fit and healthy everyone ❤️❤️
23rd March 2020
OK Your hours workout for today and tomorrow or whenever you want to use it, I will post another one on Weds for you to use for the 2nd part of the week 🙂  ….

Firstly we need to get focused, I was talking to the lovely Elaine this morning from class and she has set herself a daily focus timetable (how cool is that)!…..So lets set our alarms, lets get dressed and not stay in our PJ’s all day, every day! (very tempting I know)….and have a focus for each day/week.

My focus this week, as the weather is amazing is to focus on the garden and everything outside related in my isolated little area. 🌿🥀🌹💐🌸🌻🌷🌺 Going to plant some seeds 😃

………..So today the warm up is a 10 minute walk or jog (maybe up and down the stairs, round the garden or if you are on your own and keeping distance from people in the fresh air somewhere isolated? (can be longer if you fancy a nice long walk??)

Below are sheets for; (UNFORTUNATELY THE PICTURES WILL NOT LOAD ON HERE, SO IF YOU CAN LOOK VIA EMAIL OR FB IT WILL BE A LOT CLEARER!! IF I HAVEN’T GOT YOUR EMAIL PLEASE SEND IT TO ZUMBASUE@AOL.COM)

1. 10 minute workout on arms (try 5 minutes on each thing)
2. 15 minute workout on Legs (try 5 minutes on each thing)
3. 15 minute workout on abs (10 minute on crunches and 5 mins on plank)

(All of these you can work up to if you can’t do straight away or modify to your own level – either easier or harder)

Don’t forget a nice long 10 minute stretch at the end focusing on Biceps and Triceps (arms) / Quads (thighs at front) / Hamstrings and Calfs (down the backs of the legs)/ Abdominals and Gluets (bottom). Veraflow customers think of some of our stretches and moves we do and use those.

Don’t forget to post pics below of your journeys if you want to share/ get the family involved too 😁

Don’t forget to drink plenty of water to flush your system through – more important now than ever and keep washing those hands 👏

Have fun 😍 exercise is SO GOOD for the Happy endorphins

ARMS

Tricep Dips

Lower and lift lower part of arm keeping elbows pointing to ceiling X 2 weights

Bicep Curl

Lift and lower arms keeping elbows glued to waist – make sure palms come up to you X 2 weights

LEGS

Lower Body Exercises

These exercises focus on working the muscles in your legs, squats specifically target these muscles.

Buttock Exercises

Position yourself on all fours, hands placed directly below or just in front of the shoulder line. Take your left leg and stretch it out backward and upwards above your body, as high as you can go. In a smooth motion, slowly pull your leg back down and up to your chest. Repeat this with your right leg (as many repetitions until you fatigue).

Also try lifting your opposite arm off the ground and reach out in front of you, then lift opposite leg off ground and stretch out behind you, hold one long line. This is a great stretching move and helps strengthen core muscles. Repeat on other side.

Squats

Position yourself in a standing position with feet placed in line with your shoulders. Find your balance and slowly bend your legs at the knees, arms positioned straight out in front of you. Lower yourself into an almost sitting position- make sure your back is as straight as possible at all times! From the sitting position, push yourself back up to standing and repeat. For harder intensity try holding weights while squatting.

ABS

Core Exercises

This section will focus on strengthening your core, concentrating on exercising your abdominal muscles!

Basic Abdominal Exercises

Start by lying on your back and stretching your arms behind your head, raise your right leg (keep it bent at the knee) and reach with the opposite, left, arm to touch your knee.
Variation: You can vary this exercise by raising your upper body slightly off the floor.

Another basic exercise involves doing different styles of crunches. Remain on your back with your legs raised in the air (knees still bent) and this time raise your upper body slightly off the floor. Place your arms behind your head and twist your left side whilst pulling your right leg closer to your head. Your left elbow should touch your right knee. Repeat with the other side.  Note that your legs should ALWAYS be off the ground.

The Plank

Working on your core has never been easier! The plank works all of the abdominals and you can do it anywhere from the kitchen floor to the office. Simply lie down flat on your stomach and position your elbows so they are underneath you, push up with your toes. Your elbows should be positioned straight down from your shoulders and your back should be straight. Make sure you tuck your buttocks in to create a straight line from heels to shoulders so that the exercise works as proficiently as possible. (Easier options are knees on floor put still keep you weight forward over upper body, alternatively you can also do this on your hands if you prefer) – Advances are walking legs out and in/ on and off the Mat. Each time you hold the plank, try to increase your hold time???

 21st March

Hello everyone
I’m very sad to say I will not be able to run my classes in the halls for the time being and for the foreseeable future, due to the government guidelines on CV19!!
However I am looking into running sessions in the open air (weather permitting and hoping we don’t go on complete lock down!) at parks or open spaces once I feel well enough (at present I have a rather sore throat and stiff neck – NO cough and NO Temperature so I’m hoping it’s just stress from working at Budgens – it has been mental this week!!! or maybe a cold – I am gauging my health to see what happens by the weekend).
They will take place at normal class times 9.30am on Monday/Weds and Thurs mornings (locations to be confirmed). It will have to be a fitness type session, which obviously as I know all your levels I will adapt to your needs (maybe using regularly sanitized equipment to make it fun, incl a bit of yoga style moves maybe and some dance (if I’m able to use music but that then involves music license complications! and more costs) – I will just have to work it out as we go along really and it will depend on how long it’s going on for?? – but we will just all have to work together on this and see what we can make of it.
Therefore those people with current monthly tickets or who pay S/O will get their monies worth and everyone else I can do the class for £4 as I have no hall overheads or music costs.
I have considered doing video link classes, but I’m not sure this would work with the age group I teach or with myself!! I find it all rather daunting – but we could meet with a good distance between each of us and have some fun in an open space and I feel this would work better for our classes – obviously if anyone has a temperature or any of the symptoms I would ask you to stay away and respect everyone else’s health.
 The weather at present is looking good for those 3 days next week and if hopefully if I am feeling well enough by then we can give it a shot. My question to you is would you be up for this????
If you could respond to this message please with a YES or NO (I wont be offended if you say NO as I know some people are already self isolating) and which day/ days you may attend and then I can start to get together a list of names for each day. Please be aware this is a fluid situation and it can change daily, so please check into my website www.Tlc-fitness.co.uk or my FB page for any daily updates – I will keep it all updated. Alternatively you can call me on 01277 626219 or email to me on zumbasue@aol.com.
Lets try and stay fit and healthy together – but from a distance MaskLaughing
Much love
Sue
TLCfitness