The gyms may be closed, but I will be continuing to deliver some virtual fitness motivation for you.  I will be delivering my usual Zoom Zumba sessions with The Bridge gym on a Tuesday night, but also my new Dance HIIT and Tone sessions starting tomorrow!  It will be every Monday throughout November for an hour (6:15-7:15pm UK time).

You don't have to be the best dancer in the world to join, as all levels are welcomed and we will be combining cardio and strength training together through.   dancing to some amazing tracks.  It is a great opportunity to be a part of a community during this period, so please encourage a friend or two to sign up with you!

Oh and for those who may not be able to join the live session can also purchase the recorded sessions, so you can still join in with all the fun.  Simply email info@inspiredbyvu.com and then the payment link and registration form will be sent.  Hope to see you on the virtual dancefloor!
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Lockdown or no lockdown, I'm still committed to supporting and motivating you all year round with fitness challenges!! 
 This month I wanted to add a quick cardio challenge that people could literally get up and do anywhere in the home or add to their existing workout plans.  I often get that dip in my energy levels in the afternoons and I tell you, whipping out the skipping rope for a few minutes gets the heart rate up, the brain alert and feeling more energised.


Now, it is completely up to you how fast you go, but set a timer and see how long it takes you to complete it. The demo video below shows you how to perform each of the 5 skipping variations.  Oh and before you ask, you can do this challenge, with or without a skipping rope too, so NO EXCUSES!!

​Remember you can download a copy of the fitness challenge poster by clicking on the image.

**New children's book - out now!! **

Those of you following me on social media would have already seen that I have published my new children's book!! It is available to purchase on Amazon, so show your support by ordering a copy.  It is perfect for all boys and girls aged 7 and under!  I have some cute merchandise coming over the festive period, so look out for it!!

Am I the only one who constantly hears the Earth, Wind and Fire song in their head when you say the word September?  LOL if you are confused.com, just google the song September!  Anyway,  I am excited because all 4 of my kids are back to school and as much as I love them, I think we all have had enough of each other!! My babies are turning three next week and starting nursery, my son is going into year 9 and my eldest is starting uni!!  Honestly, it really is all change in our house and we are jumping into this new season with so much expectation.

Speaking of jumping, this months fitness challenge is all jumping inspired.  No trampoline required, but if you have access to one then why not use it!
I had a blast at a trampoline park yesterday and it is amazing how you can get your heart rate up and get your sweat on when you are bouncing around!  Check out the demo video which shows you how to execute these moves and as always, you can download your copy of the challenge poster by clicking on the image.

How many reps can you do?

You can make this a competitive challenge by recording the number of reps you can do with each exercise.  I'd love to know how you get on, so please do share your numbers with me on your social media and tag me in any of your pictures and videos


**September Special Offer**

I have a few more spots available for personal training now that technology has saved me from driving all over the place.  So if you know of anyone looking for a trainer, then send them my way.  I am running a back to school special for September (20% off all sessions booked this month), so if you want to make the most of the discount, email info@inspiredbyvu.com and quote SEPT20.  This offer actually extends to all the services we offer, so do browse the site and check out what works for you.  I will be adding some new digital fitness programmes on here in the next few weeks, so there is something for all budgets!

xoxoxo

We have been enjoying some sunshine here in the UK and all this extra heat inspired this months fitness challenge!  One of the gifts I received on my birthday was a pack of resistance bands.  Now these have been a handy edition to my workouts, as they don't take up too much space and allow me make my workouts more challenging by adding that extra bit of resistance.  So this month we are combining resistance bands with 5 different burpee combinations.

Burpees?

Yes I said burpees!  Now burpees are one of those classic exercises you will find in any HIIT or bootcamp style session.  Why? well this one exercise works the muscles across the upper and lower body. There are 3 elements; you start of standing, squat down and jump into plank.  Now you guys should know that I like to mix things up a little, so I have added a few new additions at the end of each burpee combination.  Check out the demonstration video and download your copy of the poster by clicking on the image.

100 Burpees a day

I said this at the beginning, this is probably going to burn.  LOL, I make no excuses for this one, as unlike the other challenges we have completed so far this year, they were all based on time. This month, we are aiming for 100reps and however long it takes is however long it takes.  Now you can do this as a stand alone workout or tag it with your other activities you might be doing.

Is this just for the ladies?

No way!  Although the resistance bands tend to be marketed to females wanting to build their glutes, this challenge right here is great from increase overall strength and tone.  Burpees with resistance bands are so much more challenging and also test your balance and coordination.  So tell the men in your life to get in on this!

Any modifications?

Don't worry I have got you.  For those of you who have been working out with me for a while, you should know that I love a standing burpee modification; you literally skip the plank and give me a deep squat and press your arms up as you stand.  Boom!  No excuses, something for everyone making this wrist friendly too! 

I want to see your pictures!!! Yasss!  Tag me on your social media, as I would love to see how you are getting on with this.  If you are up for joining one of my live sessions online where we will be doing this in FULL along with some other gems, please do get in touch via email - info@inspiredbyvu.com

.With the lockdown restrictions gradually easing, we are seeing the world slowly opening up again.  So on one hand, we can celebrate that the end is in sight.  However, I know that the stress of lockdown has triggered some not so healthy behaviours - eating a bit more than we should and not moving as much as we should.  Let's be real, we ALL have indulged during this period, especially because COVID19 cancelled many of our travel plans and caused us to forget about our summer bodies!
Well it's not too late to get back on track and you will be pleased that this month's fitness challenge is giving us beach vibes! Whilst we wont be sitting on our beach towels in a tropical overseas climate for a while, we will be putting those towels to good use for the towel 'n tone challenge!



How does it work

All you are going to need is a towel for this one.  It doesn't have to be super huge, just large enough to challenge you during the 7 exercises.  The demonstration video below shows you how to perform all of the exercises which you can modify for all levels.  The goal is to perform any many reps as possible in one minute before moving on to the next.  If this is your only workout for the day, then I would encourage you to do 3 rounds of this.  Or if you are doing other classes etc, then add one or two rounds as a finisher or bonus activity!  You would be surprised at how you can still get a good workout without using any heavy equipment.

Tag a friend or family member!

Honestly the towel n tone session is such an accessible challenge that you can share with you friends and family of all levels!  So do forward the demonstration video to them.  You can download a copy of the exercises here for FREE here.  Let me know how you get on and of course, tag me in any of your photos.

xoxo

Welcome to my birthday month!!!  Now for the last 5yrs, I have introduced the June Juicing Challenge.  It started as a detox for myself before all the cakes and indulgent meals on my birthday (LOL), but actually it has been a great reset as we are now at the halfway point of the year (and let's face it, im sure we can all do with a lockdown nutritional reset!).  To avoid repeating myself, click on the link here to find out how the juicing challenge works and also click here for access to 30 juice/smoothie recipes for FREE!

On to this months FITNESS challenge

How did you all get on with last month's Pilates challenge?  Honestly, I am so glad I introduced Pilates to my workout routine, especially since I teach high intensity classes throughout the week.  
Now that we are feeling more flexible, I have decide to take things up a notch for our June fitness challenge.  We are going to be doing some kickboxing!!!  Don't worry, we will be applying the kickboxing moves solo (so you won't be getting kicked or punched in the head lol).


​How the challenge works

There are 10 exercises in the challenge.  The video below gives a quick demo of all the combinations that we will be doing.  I have included modifications, so choose the level that challenges you!  If this is your only workout of the day, then the goal is to complete at least 3 rounds.  If you are doing other activities, you can always do one or two rounds as a finisher.  Oh and please, please, PLEASE, warm up before getting into this and stretch afterwards.

How can I join a live session?

I have been delivering all my PT and group sessions online (as well as a few outdoor small group sessions) I might be doing a birthday workout on Monday 8th June.  It will either be on zoom or IG live, so if you are interested, please drop me an email at info@inspiredbyvu.com

This month's fitness challenge is all about Pilates!! I have been asked for a while to put together a flexibility fitness challenge, so the scientist in me went back to the origins of where the Pilates fitness challenge began.

What is Pilates?

Well Pilates was inspired by Joseph Pilates and this fitness concept was originally known as Contrology before his death in 1967.  In his book Return to life through contrology (1945), Joseph Pilates presents this methods as a series of controlled exercises aimed at improving flexibility, building strength and developing control and endurance in the whole body.


Is it spiritual?

Although Joseph Pilates studied various disciplines (including yoga), his contrology method adapts some of the yoga poses for fitness purposes and doesn't refer to alignment of energy like other eastern disciplines do.  So no, it isn't!

What about the breathing thing?

Lol to breathe is life! In contrology, there is an emphasis on controlled breathing to improve the uptake of oxygen into the muscles and engaging the core.  It's not actually a bad thing, as the worst thing you can do when exercising is to hold your breath!! That extra breath can help the body to open up and allow the muscles to do their thing! All my mum readers will totally understand why breathing helps with giving birth!!

So how does this months challenge work?

I have taken all the original 34 mat exercises from contrology and put them all on one sheet for us to practice. According to Joseph Pilates, the sequence of exercises are to be repeated daily. He famously said;

"In ten sessions, you will feel the difference, in twenty you will see the difference, and in thirty you’ll have a whole new body.”

So let's commit to see whether we reach the outcome of a whole new body.  I am excited about this challenge, as I have never allowed myself the time to be more disciplined in this area and in the nicest way possible, the classes were boring!!! Lol thank goodness for Cassey Ho who devised her Pop Pilates method which combines fun upbeat tracks (check out www.blogilates.com)

Wait, how do I begin?

The printable has a summary of the moves and I have put together a short how to video which demonstrates all the exercises (with modifications too).  Now those of you who might be more flexible, feel free to extend your legs higher or lean further forward! The great thing about contrology is that you can develop everytime you practice!

Good luck and keep me posted on your progress

Xoxo 
P.S  As always, you can click on the poster and download a copy to share with others too! Sharing is caring as my kids always say! LOL

Is it just me, or did we just fly through April?!  We have had a lot of things cancelled over the last few weeks, including the London Marathon.  Yesterday would have been the date of the 40th London Marathon and whilst I did not sign up for this years race, I will always look back with pride knowing that I completed the marathon in 2014!

Now it is NOT a small thing to complete 26.2 miles of anything!!  Whether you have walked, jogged or run the distance, I salute you because you made it to the end.  I guess being in this lockdown is a little bit like running a long distance race; we have had a number of hurdles and setbacks that might have gotten in the way of achieving the goals we originally set ourselves, but the marathon continues.  So if your goal was to become more active or eat a little more healthier, then it really is never too late to get back on track.  Just take it one meal at a time and one workout at a time.  

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Ladies, I just HAD to share this with you

So a friend of mine and celebrity PT Richard Callender is giving away FREE access to his online fitness programme CG Ignite for the whole of May.  Now I have trained with Richard and followed his programme before and honestly, for you to access this for FREE is amazing (because it is worth HUNDREDS!!).  So if you are looking for great workouts, a supportive community and nutrition tips for FREE for 30 days, then please visit

https://callendergirls.com/product/callender-girls-ignite-may-special/

Honestly, Richard has been a great mentor to me over the years and I love this passion for helping women to feel their best.  Get in there quick, as the programme kicks off on May 1st, so register by April 30th!!

This week's video!!

I hope you enjoyed the videos in the spring fitness series? This week I am sharing another bitesized dance video for you! It is a really quick and easy follow along dance video and I would love to see your version of the routine, so as always, please tag me in any of your pictures or videos doing the routine.  I will be back again on Thursday to share the May Fitness Challenge

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​As a fitness professional, I wear many hats and one of the biggest questions I get asked, is what can I eat or drink to reduce my risk of COVID-19?  Well there are no special foods or potions to drink to reduce the risk.  Obviously eating a healthy balanced diet is helpful for our immune system regardless of a global pandemic.  However, health isn’t just about not having a disease or illness, but taking care of our physical, mental and social wellbeing.  This has promoted me to share 5 evidence based steps to making sure that we are looking after our health during lockdown;
 
-Connect with others: Thank God we have the technology to still connect with our friends and family online or through the phone.  Don’t assume that someone is OK, just because they are posting happy selfie pics or think “oh well they have lots of people at home, so they must be fine”.  Be intentional with your connections this week!

-Be Active:  These are not just my ideas, it’s a fact!  Evidence suggests that being active can help to stimulate changes to your brain to help to lift your mood!  So find a form of physical activity you enjoy and make time for it!!! (a nice segway into my weekly bitesized fitness videos – see below).

- Learn new skills:  This isn’t the time to just binge watch TV shows all day!  Research has shown that you can improve your wellbeing by trying something new.  Not only does this give you a sense of purpose, but it serves as brain training and an opportunity to connect with other too whilst learning.

- Give: There are so many ways we can give right now - whether it's our time, money or resources to help others.  These acts of kindness can help to take the focus on our situation and help bring joy to others.


-Be mindful:  The things we reflect on and the words we say can have a positive or negative impact on our wellbeing.  Yes there are a lot of bad things happening right now, but lets try to focus on the things that bring joy.  Don't suffer on your own either, reach out to professionals who can help you in this area.

I hope you found these evidence based tips useful?  The key thing is to make it your own.  Why not take each day and focus on these steps.  I will be sharing these on my social media this week, so do look out for it.


Over and out (and don't forget my new workout!! LOL)


xoxo