Move it or Lose it with Nikki

25/09/2026

𝐏𝐫𝐨𝐯𝐢𝐝𝐢𝐧𝐠 𝐞𝐱𝐞𝐫𝐜𝐢𝐬𝐞 𝐜𝐥𝐚𝐬𝐬𝐞𝐬 𝐟𝐨𝐫 𝐨𝐥𝐝𝐞𝐫 𝐚𝐝𝐮𝐥𝐭𝐬! 𝐄𝐧𝐬𝐮𝐫𝐢𝐧𝐠 𝐲𝐨𝐮 𝐬𝐭𝐚𝐲 𝐢𝐧𝐝𝐞𝐩𝐞𝐧𝐝𝐞𝐧𝐭 𝐟𝐨𝐫 𝐥𝐨𝐧𝐠𝐞𝐫 𝐰𝐢𝐭𝐡 𝐢𝐦𝐩𝐫𝐨𝐯𝐞𝐝 𝐦𝐨𝐛𝐢𝐥𝐢𝐭𝐲, 𝐬𝐭𝐫𝐞𝐧𝐠𝐭𝐡 𝐚𝐧𝐝 𝐛𝐚𝐥𝐚𝐧𝐜𝐞.

If you, a relative, friend, parent could benefit from these classes and enjoy some social time away from the home, then contact me now to book a place on my new class at 𝐒𝐭 𝐌𝐚𝐫𝐲'𝐬 𝐂𝐨𝐦𝐦𝐮𝐧𝐢𝐭𝐲 𝐂𝐞𝐧𝐭𝐫𝐞, 𝐁𝐲𝐟𝐥𝐞𝐞𝐭 𝐬𝐭𝐚𝐫𝐭𝐬 𝐖𝐞𝐝𝐧𝐞𝐬𝐝𝐚𝐲 𝟑𝟎𝐭𝐡 𝐒𝐞𝐩𝐭𝐞𝐦𝐛𝐞𝐫 𝐚𝐭 𝟏.𝟑𝟎𝐩𝐦.

No experience needed, no fitness required, all welcome and everyone goes at their own pace, either seated or standing

Balance, strength & mobility
Friendly, sociable, fun
Seated or standing - your choice
First session completely FREE - try it before you commit to anything

𝑴𝒆𝒔𝒔𝒂𝒈𝒆 𝒐𝒓 𝒄𝒂𝒍𝒍 𝑵𝒊𝒌𝒌𝒊 𝒕𝒐𝒅𝒂𝒚 𝒕𝒐 𝒃𝒐𝒐𝒌 𝒂 𝒇𝒓𝒆𝒆 𝒇𝒊𝒓𝒔𝒕 𝒔𝒆𝒔𝒔𝒊𝒐𝒏: 07311 377499.

24/09/2026

💜 Move it or Lose it exercise classes help older adults make strength training achievable through fun, social exercise classes - with both seated and standing options, resistance band exercises, balance and functional movements, plus tips for exercising at home.

☺️ If you'd like to come along and try out a class to see if this is for you, then please contact me to book your place in one of my classes.

✅. All the exercises are about maintaining and improving our ability to carry out everyday activities so that we can remain as independent as possible so we can continue to enjoy what we love doing for longer.

🎶 Enjoy exercising to music to lift your spirit whilst improving your balance and coordination.

🥰 You'll be warmly welcomed - the classes are about enjoyment and fun too; always lots of smiles and laughter so you'll leave feeling better than we you arrived.

Classes available in :

Woking, Sheerwater, Byfleet and West Byfleet.

📱 Contact Nikki on 07311 377499 or email me: [email protected].

I'd be delighted to hear from you. My passion for these classes comes from a personal place and I'd like to help more older adults retain their independence and increase their longevity. 🥰

19/09/2026

Exciting news!
Classes re-starting at St Mark’s Church, Monday 28th September at 1.30pm!
Contact me to book! 😊

16/09/2026

New class! St Mary’s Community Centre, Byfleet
Starting Wednesday,
30 September
1.30pm- 2.30pm.

06/09/2026

✨ What if one of the most powerful anti-ageing tools was completely free?
It isn’t a cream, treatment or supplement.
It’s exercise.
Staying active helps us hold on to the things that matter most as we get older — strength, balance, mobility, confidence and independence.
It can mean:
💪 getting out of a chair more easily
🚶 feeling steadier on your feet
🛍️ carrying the shopping
🧠 boosting mood and confidence
👫 staying connected and involved in life
For us, healthy ageing isn’t about trying to look younger.
It’s about feeling strong, staying independent and continuing to do the things you love for as long as possible.
👇 We’d love to know: what’s one thing you want to keep doing as you get older?

28/08/2026

Just in case you need some motivation to do your ‘Homework’
**The Cuppa Routine**
Four easy to follow exercises you can do in the comfort of your own home, to help you build up your fitness levels In-between classes 💁‍♀️

28/08/2026

💪 Strength After 60 Starts Here!

Isometric exercises involve holding a muscle contraction without moving the joint, making them a safe, low-impact way to build strength.

Benefits:
✅ Increase muscle strength
✅ Improve balance and posture
✅ Support joint health
✅ Can help lower blood pressure
✅ Easy to do at home

Try these:
• Wall sit
• Deltoid raise (see photo)
• Glute squeeze
• Hand grip squeeze
• Standing heel raise hold
• Seated leg extension hold

Remember to breathe normally and hold each exercise for 10–30 seconds - performing 2-3 times.

💙 If you have high blood pressure or a heart condition, speak to a healthcare professional before starting a new exercise routine and avoid holding your breath during isometric exercises.

It's never too late to get stronger! 💙
Contact Nikki to find out more about my fun, friendly Move it or Lose it With Nikki local exercise classes.
07311 377499

27/08/2026

I always like to share information that could be useful for my class members and followers; with so many people suffering with high blood pressure and quite a high percentage of those who attend my classes ticking the high blood pressure box on their health questionnaire, then this article had to be shared:

Could beetroot juice help support healthier blood pressure as we age? ❤️
New research from the University of Exeter has found that older adults who drank nitrate-rich beetroot juice twice a day for two weeks saw a reduction in blood pressure — and the reason may start in the mouth.
The study found that beetroot juice changed the balance of bacteria in the mouth in older adults, supporting the pathway that helps the body produce nitric oxide — a compound that helps blood vessels relax and function well.
And it’s not just beetroot. Other nitrate-rich vegetables include spinach, rocket, fennel, celery and kale.
Of course, beetroot juice isn’t a replacement for medication or medical advice, but this research adds to the growing evidence that small, everyday lifestyle choices can play a role in healthy ageing.
Another reminder that looking after our bodies as we age starts with the simple things: moving more, eating well, staying connected and building healthy habits that last.

02/08/2026

I thought this was a really interesting article about the link between our diet and bone health, including osteopenia and osteoporosis.
In my classes, I always include exercises that help to strengthen our bones and improve bone density. Combined with regular walking, these are some of the best things we can do to help keep our bones healthy as we get older.

But it's not just about exercise. What we eat plays a huge part too. Making sure we're getting the right nutrients can help maintain and even improve bone density, reducing the risk of fractures and supporting our overall health and wellbeing.

Have a read if you get the chance - there’s some really useful information and plenty of food for thought!
https://www.facebook.com/share/p/1CPQBetFSK/?mibextid=wwXIfr

Our bone health is shaped decades before they start to show signs of frailty. https://bbc.in/4yJjyNN