Exercise With Tracy
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News, info and interesting 'stuff'

Free vitamin D.

25/6/2018

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We all agree it is far too hot for anything too strenuous but we adapt our classes so we all remain cool. But, while some people seek the shade it is important to get outside as the sunlight for your daily dose of free Vitamin D.
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So, how can you get vitamin D from sunlight without increasing the risk of skin cancer? Have a read here and see how you can get your vitamin D for free.

Also, don't forget to make sure you drink plenty in the hot weather and make sure you are ready to cope with the heat.  


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This Girl Can - and we do!

21/6/2018

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​We were delighted to welcome Alex from Hertfordshire County Sports Partnership during their This Girl Can campaign as part of their Year of Physical Activity. The Hertfordshire Year of Physical Activity, also known as ‘HertsYOPA18’, it is a year to focus on getting Herts moving. The year will run from 1st January – 31st December 2018 and there are four broad objectives:
1. Increase Physical Activity levels
2. Shift stubborn Inactivity levels
3. Celebrate what’s already happening
4. Encourage new programmes & events
 
June is very aptly This Girls Can and as Medau is recognised by the This Girl Can Campaign it seemed an ideal opportunity to demonstrate the benefits of Medau and how we help increase physical activity levels without going to the gym or jogging round the park! 
 
 
I had planned a hoop class, starting with some very simple movements which once mastered were put together to different pieces of music so everyone felt stretched, worked and enjoyed a personal sense of performance and satisfaction. At the end everyone agreed that they had worked but their brains, laughing and smiling muscles as their bodies.
 
Alex commented on how friendly the class was. This is true of all Medau classes (and my EXTEND classes) as we do not just face the front and copy the teacher, we work with partners and we come together to work as a whole group so everyone feels included.
 
If you are reading this and have not yet tried a class but think you might fancy giving it a go, then don’t be shy, pop along as the first class is always free. 
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Free time or do you need to build your CV?

6/6/2018

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'Build your CV' is a constant cry from parents, you NEED a million dollar personal statement!
'But' mumbles the teenager struggling with school, homework, revision, sleep and chilling with friends...'I don't have the time!' 

Across the country sports mad kids take Sports Leaders awards and Level 1 coaching certificates and  then go back to their sports clubs and begin  'helping'  the youngsters.  

University students need to grow their CV's and while they have long summer holidays they may not know where to look for placements that are fun, rewarding as well as career building. A click in the right place could find them marshalling an arena event (free concert?).

A mum who now spends less time taxi-ing the kids about has time to herself. Saturday mornings  used to be filled with kid friendly activities but now she can do what she likes...as long as it is free and the local Parkrun needs her timekeeping skills. 

Retirement hits and dad has a vast amount of free time. Cycling used to be his thing but knees and other issues have stopped him from competing, but now he has time to train as an 'official' official. 

For inspiration and signposts to volunteering opportunities click here and let the Sport and Recreation Alliance help you build your CV! 

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It is Volunteers Week!

6/6/2018

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On Tuesday 5th June I attended the launch of the Sport and Recreation Alliances new central online tool to help local clubs and events connect with volunteers. The link is here.

Where would we be without volunteers? 
  • Thousands of people would have got lost or not found their seat during the Olympics and other sporting events.
  • Athletics clubs would not have time keepers. 
  • Cricket matches wouldn't have scorers, umpires - or tea! 
  • Saturday morning football clubs wouldn't have anyone running the line. 
  • Sports clubs would have mud over their floors as no one to clean it up. 
  • Playing fields would be uncut and the grounds would become unkempt and unattractive to visitors. 
  • No one to take photos for the web site, write reports or letters to the newspapers. 
  • There would be no one to open the bar! 
  • Memory clubs would close. 
  • Charities with local groups like Parkinson's Society, Stroke Association and MS would not have any local fundraisers. 
  • Drop in support clubs would close as there would be no one to open the door!
  • The local children's theatre groups would no longer inspire young performers as the mums, dads, aunties and uncles would not be there to taxi children, sweep the floor, or sell raffle tickets. 
  • Dance exams would stop as the lady in the changing room who does the hair and makes sure the children are professionally presented wouldn't be there - nor would the lady with the kind smile who plays the piano or works the CD player.
  • There would be no chaperones at the local theatre.
  • No one to buy the birthday card, bunch of flowers or sympathy card. 
  • No one to share a story, a happy moment, a laugh or a giggle - and no one to give sympathy and friendship when it is most needed. 
Volunteering isn't just about telling people where the registration tent is, cleaning muddy boots, handing out bottles of water, selling raffle tickets or programmes. You might be on washing up duty and have to take the rubbish out - but if you don't who will? Not everyone can be the boss, and it is the person doing these small things that are most noticed when they are gone.  

The person doing the washing up on a Thursday afternoon after the Stroke Association meeting leaves the kitchen as spotless as they found it. Everything is in its proper place. If they didn't do this the cups would be left, the rubbish bin left over flowing so the next person would spend precious time clearing up. After a game at the local football club the players have a take away to celebrate their success (or drown their sorrows) - who empties the bin with their fish and chip wrappers and bags? Will the kitchen smell of kebabs and curry sauce be left to linger until someone opens a window and wipes down the surfaces with the kitchen cleaner and sponge left by the sink? 

So, if you are feeling a bit lonely, get yourself dressed, put on clothes that make you feel good and confident and pop along to the local community club or church on coffee morning day and sit yourself down and introduce yourself to someone. Offer to do something you enjoy like knitting premature clothes for babies, weed the pavilion, water the hanging baskets, sort out the books or catalogue the photographs. You can be sure there are many jobs that need to be done and they might just be the very thing you enjoy and very soon your offer of time will make a difference. You will have a whole new set of friends, a purpose and something to look forward to other than the next episode of your favourite soap. 

You never know...you might even help someone who is feeling the same loneliness that you felt. 





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Bones!

5/6/2018

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Bone health is important and all forms of physical activity will help keep your bones fit for purpose and reduce the risk of falling.

At EXTEND I concentrate on leg strength, co ordination and balance and moving the joints to their fullest range of movement which includes stretching, reaching, big and small steps in all directions, knee and hip swings. Like my Medau class we use bean bags, clubs and hoops which add weight so making the muscles work just that bit harder. I try to make my class fun and friendly and while most of the exercises can be found on a physiotherapists exercise sheet the music and choreography makes it fun and enjoyable - more like a dance and less like rehab! 

Medau class takes the apparatus work further. The hoops encourage a good stretch and full body movement, the club is a friendly weight and the balls are perfect for the shoulders and arms. Gymnastic ribbons tie us in knots and bean bags are great for hand eye co ordination. Chasing run away balls and rolling hoops the length of the hall gets the legs going and throwing a ball as high as you can gets the arms working. 




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    Picture

    Exercise With Tracy

    EXTEND Exercise and Medau Movement teacher. Keeping the muscles working, the joints mobile and having fun! 

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If you fancy trying a class then please get in touch. The first class is free! 

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EXTEND: Southgate, Monday 1.30-2.30
EXTEND: Highlands Village Hall , Tuesday 10-11
​Medau: Potters Bar, Wednesday 2.15-3.45

Email: exercisewithtracy@gmail.com

TELEPHONE 07949 055958
  • Home
  • About
  • Medau Movement and Dance to Music
  • EXTEND Exercise with Tracy
  • Where and when?
  • What class participants say
  • Photo gallery
  • Contact Information
  • Why exercise?
  • Try a class for free
  • Don't go just yet
  • GDPR