The Sun has got his Factor 50 on…

Contemporary Stretch
6:15 pm - 7:25 pm
December 13, 2018

…Hip Hip Hip Hooray!

Feeling less of the ‘hooray’ today as I have a little post ‘Witteringsitis’.. ie. sunburn, ouch!

Not reapplying sunscreen, or wearing a high enough factor and buying a parasol too late has contributed to a lobster type hue to my skin today. So Aloe Vera is very much the make up of today!

I was so organised with our food for the day (all on plan and fresh) plus preparing the pups for the heat that I paid too little attention to the burn potential of a British beach in July (to be fair the last umpteen times I have been to a British beach it’s been in jeans, wellies and a coat!) so dumb as it sounds, I wasn’t prepared properly, but we were well fed!

We are in for more hot weather this week, so please take care, drink more water than normal (urine should be a light straw colour and odourless, you are already dehydrated when you are thirsty, drink water pre-emptively) wear loose, airy clothing or purpose designed ‘wick away’ cool active wear, put wet flannels in a freezer and bring them in your bag to class/training, bring extra water and cool sprays, I will bring extra fans and ice to place in front of the fans and the A/C is running in my PT gym.

Classes and PT appointments are at the cooler ends of the day, but if you plan to do extra, exercising earlier or later in the day is best to reduce the risk of over heating and you can still enjoy your workout.


Summer Schedule

Sarah and I are collating your class requests this week and will let you know by the end of the week what the Summer Class Timetable will look like.

We will then create your personalised schedule and invite you to make your payments (all classes must be paid for in advance please).

If you haven’t returned your request, do it now.

The full class timetable is running until the end of July.


I found this recipe for a homemade cooling spray on ‘Wellness Mama’ and have an empty spray bottle I can re-use to put it in. Why not give it a try, no nasties in it!


DIY Cooling Spray Recipe

A quick spritz of this super-simple cooling spray on the skin feels amazing on a hot day and makes great after-sun care as well.


  • 1/4 cup aloe vera gel (natural with no added preservatives)
  • 1/4 cup witch hazel (natural with no harmful ingredients)
  • 2-3 drops of peppermint essential oil
  • Optional, for scent and skin benefits: 10 drops of lavender oil


  1. Combine all ingredients in a glass spray bottle.
  2. Shake or stir until well mixed and blended.
  3. Spray as needed to help cool off in the summer or on bug bites or sunburn.

And to drink

Iced Rooibos Mint Tea (found on

Rooibos tea is high in antioxidants and flavonoids, so it promotes youthfulness and great skin. Over a little ice with mint and lemon, it’s a refreshing and detoxifying summer beverage.

  • 6 Rooibos tea bags
  • One lemon, sliced
  • Several leaves of fresh mint
  • Stevia to taste ( HCW says I would use honey)

1 gallon of boiling water

Pour water over lemon, teabags and mint leaves and steep, stirring occasionally, until liquid cools. Remove tea bags, pour into a pitcher, and refrigerate. Serve cool or over a little bit of ice.


Keep Cool, Keep Fit and Fabulous

Love ya,

Helen xxx

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I have been training with Helen for over three years and attending one of her weekly classes. She is very professional in her work and is an inspiring instructor. In her private gym she works me hard yet within my own capabilities. We also share in laughter which is of course a great tonic for stress. Her private gym sessions are dedicated to my individual (and ever changing) needs, which is the key to success. Helen has expertise in so many areas of her industry and is a caring and confident trainer and her sports massages are second to none!
Val Farnham