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25/6/2018 Free vitamin D.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.
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. 21/6/2018 This Girl Can - and we do!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. '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! 6/6/2018 It is Volunteers Week!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?
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. 5/6/2018 Bones!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. |
Exercise With TracyEXTEND Exercise and Medau Movement teacher. Keeping the muscles working, the joints mobile and having fun! Archives
September 2024
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If you fancy trying a class then please get in touch. The first class is free!
Exercise with music at Southgate Methodist Church, Monday 1.30-2.30
Exercise with music at Grange Park Methodist Church Tuesday 10-11 Medau: Cockfosters, Wednesday 10-11 Medau: Potters Bar, Wednesday 2.15-3.45 |
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