FITNESS WITH SANDRA
07949 295 947
Find out what AEROBICS is about here
CLASSIC AEROBICS
& Toning
Aerobics is otherwise known as EXERCISE To MUSIC.
So this is quite self-explanatory. Exercise to Music can be in many styles, for example:
20-20-20. Cardio. HIIT. Boxercise. Classic. Step.
The true definition is: A form of physical exercise that combines rhythmic aerobic exercise with stretching and strength training routines with the goal of improving all elements of fitness (flexibility, muscular strength, and cardio-vascular fitness)
SO: An aerobic class has to combine the elements of a WARM UP (movement to warm the muscles) to a CARDIO (faster moves to make your breath deeper) and then TONING (use of muscles) The word Aerobic means to increase oxygen into your blood stream to make the heart and lungs work harder.
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My CLASSIC AEROBIC Classes incorporate all these elements every time. I use pumpy, latest chart music which gets faster throughout the warm-up and cardio sections. We use moves like grapevines and knee lifts and squats, not forgetting jacks. Then we get onto the floor for 20 minutes of tummy work and legs and/or arms.
The thing to remember with all exercise is that it should be 1. progressive. So every time you come your body and physical fitness improves. and 2. has variation. which means you can do the moves to your level of fitness. As your fitness instructor it's my job to ensure your do improve your fitness but to also start at the level you need. So I'll show you an alternative move. For example, should other people in the class be jumping a FULL JACK, I would show you, and do with you, a half jack - no jump.
The floor work I do will improve tummy strength and posture as well as define muscles in your legs, arms, shoulders. As a PILATES teacher I do incorporate certain core strength/flexibility moves into this section, so rest assured you are getting a very thorough and safe workout.
When you come to this class bring a mat. But I do have spares should you forget. And bring a towel to kneel on or rest your head. If you don't want to go on the floor there are always variations and some people will do the floor work standing up.
I hope you feel inspired to join an aerobic class with me. Remember that exercise is all about feeling good and working yourself healthy from the inside to the out.
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CLASSIC AEROBICS
& Toning
Find out what ZUMBA is about
here
DITCH THE WORKOUT AND PARTY!
Love MUSIC?
Love Dancing - even if you think you have no rhythm?
Love to laugh and have fun and feel like you are at a party?
Like the idea of singing along as you dance?
Love the idea of exercising but find it a chore?
Want to get seriously fit without realising you are working hard?
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YES YES YES YES YES YES
I think ZUMBA may be your thing...
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Zumba was introduced over 12 years ago by a man called BETO from CUBA. He was a fitness Instructor and used cuban, latin, salsa music in his aerobic classes and found it was very motivating, but the aerobic moves became quite boring - so he made his own up! And used the amazing latin, cuban rhythms for it. Over the years the music scope has widened and now every class incorporates many rhythms from all over the world.
All ZUMBA instructors LOVE their job. We all LOVE the music and inspiration that comes from getting sweaty and fit in a group fitness class.
Beto asks that instructors use 70% of the cuban, salsa latin rythmns that ZUMBA is known for in their hour classes and that's not hard to do. It's brilliant uplifting music and a fantastic energy comes from the music alone. Then there's the people! Everyone who comes to a class will feel buzzed, sexy, happy & GREAT and encouraged to laugh and smile and WOOOOOO to whatever and whenever they want.
The ZUMBA motto is: DITCH THE WORKOUT AND PARTY!
My classes will make you wiggle and laugh and sweat - like no one is watching - and they are not! As your instructor you have to keep your eyes on me so you know the next move. No one has the time to look around!
I won't be telling you the next move, I will be showing you. And just maybe, maybe I may go wrong!! LOL!! So even if you know the dance - I may change it!! - OK OK go wrong!!
SO, What else is there to think about? You have to try ZUMBA just to experience it and I recommend you do it twice so you really get the full benefit of the music and party atmosphere. First timers can be a bit surprised. 2nd timers will go for it!!!
What is STRONG ?
It's for MEN too.
The first thing to know is that it is NOT Zumba. It IS exercise to MUSIC, but not a dance style, party workout.
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IT IS: a killer, body weight, bootcamp workout with pumped up music designed to motivate you and keep you working harder.
More HIIT, less SALSA! Bootcamp with BASS!
And important Strength-Training.
One IMPORTANT thing is there a re lots of men enjoying this class. It's kick boxing, it's powerful, it's muscle building and very easy to follow. If you would like to try something other than the gym, get exhausted, sweat and enjoy your workout, come and try STRONG.
Have you heard of High Intensity Interval Training? (HIIT)
Well it is High Intensity and definitely will make you sweat plus it involves floorwork, so will be strengthening your core and toning your legs, arms and shoulders like never before.
You'll need stamina and power to push through to the end of the workout but the rewards at the end are exhilarating!
1...... You'll go home buzzing. 2...... You'll ache by the morning.
3..... Give it a month and you're body will LOOK different and 4....
It is progressive levels of intensity, so class after class you will feel stronger, fitter and achieve more & more.
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STRONG by Zumba has UNIQUE music to help you stay motivated and maintain your repetition and stamina. The music has been written to the kinetic move, rather than the move adapting to the music, like all other fitness classes.
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If you like hard work. And enjoy a PLANK, Burpee, Kick-boxing and punching then STRONG is for you. It will make you STRONG.
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The CLASSES for 2019 are generally every OTHER Tuesday at WORMLEY SCHOOL, Wormley. 6.45pm Bring a mat.
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AND by popular demand....... Every OTHER SATURDAY at The St. Catherines School, Hoddesdon. 9.30am. Bring a mat.
See CLASS NEWS for next class....
It's for MEN too.
Find out what PILATES is about here
PILATES
PILATES is physical fitness system developed in the early 20th century by Joseph Pilates, after whom it was named. Pilates called his method "Contrology"
It incorporates a system of gentle exercises performed lying down that stretches and lengthens the muscles, designed to improve strength, balance, posture, flexibility, joint mobility and breathing technique. Joseph Pilates believes mental and physical health are greatly linked and will work towards a fabulous feeling of well-being.
Can I injure myself doing Pilates?
Pilates is a low-impact form of exercise, so injuries are uncommon. However, it's important that you find a qualified teacher and a class suited to your level of fitness and ability. Pilates teachers aren't medically qualified, so if you're recovering from injury, you are advised to check with your GP or relevant health professional on the suitability of certain exercises or movements before starting a class.
Can I lose weight doing Pilates?
Pilates is classed as a muscle-strengthening activity, which can help you maintain a healthy weight. Classes can vary in intensity and offer a solid workout. If you want to lose weight, you're advised to combine Pilates with a healthy diet and some aerobic activities, such as swimming, walking and cardio classes.
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MY PILATES classes are mixed ability. So anyone can come to any class and I will adapt the moves to the individual. As Pilates is a progressive exercise (meaning you will get better and stronger the more times you do it) the mixed class works well as the students who have been coming for a while can progress the move while I can spend the time with the newer student. I do focus on balance and breathing in my hour long class. This helps with achieving the best range of movement possible for each muscle group we work. The hour starts with a relaxing, standing warm up. Leading to the floor for 40 minutes of core, (tummy) legs, hips and arms movements. Finishing standing up to stretch and relax in a wonderful state of posture correction and a warm little bit achy body.