Latest Info……..

Please note there will be no classes in the halls until further notice due to CV and government guidelines…..😢😢😢
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

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24th March 2020……
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
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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.
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Lunch – dark rye Ryvitas, with tuna, 🍅 tomato and 🥑avocado and pomegranate seeds YUM

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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)
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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 2020OK 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 2020

PLEASE READ BELOW…..

Hi ALL

I’ve given my head a good wobble, after completely crashing and feeling overwhelmed with everything !! (as I’m sure most of you are). I had a VERY tough week last week @ Budgens – it was absolutely mental, never seen anything like it or worked so hard!! As some of you know I handed my notice in there 2 weeks ago and I couldn’t have done it at a worst time, what with all this CV19 happening now and my fitness business also going up the swanny because of it (plus my husband being self employed!) EEkkk – Scary times.
HOWEVER……I will not be beaten as you all know and in the next week I am going to attempt to set up using “Zoom” or something similar to do classes online so you can join in from your own home with me – maybe live, maybe pre/recorded?? (I did contemplate park workouts, but my gut tells me this is wrong in the present climate and I do not want to put myself or anyone else at risk of catching the virus by meeting in groups – I really feel we need to take self isolation VERY seriously – I will constantly monitor this and if I feel at some time we will be able to do that, then we will) – I am taking this week out to try to set up the video thing and hopefully I will manage it??, if not the alternative which I am going to try from this Monday is via Facebook/ email and my website is to give you daily exercises to do at home? and ideas of keeping fit daily/ nutritional tips (i.e. share each day what I’m eating and how to eat healthy at this time of less activity! If you can get the food! ). LOL.
If you can join my Facebook page we can go on this joining together and still feel like a little TLCfitness community (I will encourage you to post your pics of exercising or good nutrition or anything you want to share with the group to encourage each other and keep in contact – even getting your family involved exercising!!). I understand some of you are not on FB which is why I will continue to also add details on my website and via email – I still do not have some peoples email addresses – so if you haven’t had emails from me please let me know ASAP and I can add you to my email postings. I have 5 people that I have had to post letters to, so it would be great to have your email addresses – it would make it all so much easier (plus 2 ladies joined my Veraflow a couple of weeks ago and no forms where returned so I have no contact??) Sorry if this is you – again please supply me with your email address (before you say they won’t see this! I am also posting this message on FB and on my website so hopefully they will?)
I obviously can’t wait to get up and running as normal with you all again, but lets just make the best of this horrible situation that we can for now. I apologise if I have not answered anyone’s replies or messages over the last few days but I have been inundated and a bit of e mess with it all to be honest – if you have replied that’s “it not for you for now” then please just disregard my emails and I will see you when we return – I’m just sending these out as blanket messages so there’s no need to keep answering them, just join in where you can, if you can.
Thank you for your continued support and all the lovely words of encouragement you have all been sending me via various ways, it makes me realise what a lovely little fitness community we have and you have made me pick myself up and get on with it. Love you all.
Sue
TCLfitness
WATCH THIS SPACE FOR SOME EXERCISE FROM TOMORROW GrinGrinGrin