Fitness Foundation

Two weeks left until bank holiday week... two classes to go. Let's make the most of them!

To help everyone to feel as safe and comfortable as possible, the end of lockdown rules will not see any changes to how we run our classes.

This means that we will still:
• maintain social distancing within the hall,
• pay by card whenever possible (not least because I’m running out of float!),
• bring our own mats to class if possible (mats and weights will still be provided), and
• have a class capacity of 12 people, meaning we need to keep our booking system (boo)

I hope that you all understand why we need to do this and will support it. Thank you xx

A quick thought... your body needs fat! Why?
1. It gives you energy
2. It helps you to absorb vital vitamins
3. It keeps you warm.

Here are some top tips:
- Do not ignore fat and calorie intake: a high-fat diet will make you fat! You need to keep your fat portion in check even if they are ‘good’ fats.
- Use a tablespoon of virgin olive oil a day as your dressing for a salad or use it when you cook (i.e., for low-heat sautéing).
- Eat three or four portions of oily fish per week or consider sourcing a good fish oil supplement.
- Avoid intake of vegetable fats that have been cooked at a high temperature.
- Get your essential fatty acids from a handful of raw nuts and seeds a day.
- Have a thumb of butter or cheese a day.
- Keep your intake of man-made fats to a minimum.
- Don’t make a pact with any certain oil. As with many dietary recommendations, variety is the key. Your fat and oil staples include, for example, extra virgin olive oil, unrefined avocado oil, unrefined coconut oil and butter.
- Store well. Keep your oils out of the light in a cupboard and definitely don’t re-use them.

If anyone would like the full article (via Fitpro), please let me know :)

Wow - a hot one last night! We nailed it... and remembered the third rule! Well done gang :)

Our first Monday back was fab!
So good to have our keep fit family back together! # #

We're back!
So good to jump about this week.
Can't wait to see you on Monday! xx

Wow! We're back on 1 June!
Sooo excited!!!

This Thursday (29 April) is On Your Feet Britain day – the national activity awareness day when 2 MILLION desk-based workers across Britain participate in a variety of fun and simple activities to sit less and move more at work.

On Your Feet Britain is a FREE and FUN way to reboot and energize your workplace habits. This year it's all about the Big Wiggle – wherever your desk may be.
How much you can reduce your “sitting time”? It’s easier than you think, even working from home. Try to:

- Stand during phone calls
- Stand and take a break from your computer every 30 minutes
- Use the stairs more
- Arrange standing meetings (check what you're wearing for online meetings)
- Eat your lunch away from your desk

Give it a go!

Gyms vs Classes

Monday 12 April will bring many changes and options to what we can do and who we can meet. One of the great returns is... the gym!

To clarify, gyms are re-opening with training carried out on a 1:1 basis. No joint workouts or helping others during weights sessions are allowed. This means that indoor exercise classes are not able to resume next week.

I know we're all desperate to see each other... not long now, fingers crossed. Guidelines allow us to go back from 17 May. I'll confirm exact dates and locations asap. It will still be essential to book your place so that we can maintain distancing whilst we jump about.

For now, let's get ready with lots of walking and a few squats or abs... we're nearly there!

How to power walk like a pro...

• Ensure good posture; stand tall, shoulders back and relaxed, bum muscles and core engaged, pelvis tucked under.

• Ensure correct arm position; they should be at the sides at 90 degrees with elbows tucked in.

• While walking, pump the arms back and forth (imagine you are elbowing someone behind you - who you choose is your secret!) and the hands should never go above shoulder height.

• Extend the foot out while keeping the hips facing forward, then strike the ground with the heel and roll forward onto the ball of the foot while the back foot lifts up onto the toe as you move forward.

• Push off from the toe and bring the back foot out in front to repeat.

Go for it - strut your stuff!