I’ve had another wonderful active and productive weekend and the added bonus was that the sun shone! Us Brits use the weather as an excuse for everything, “it’s too hot to exercise, it’s too cold to go out, it might snow, it’s raining so I can’t be bothered!” You name it, we can find any excuse from the weather (I’m not sure what the perfect temperature or weather actually is). When I was a child I can’t actually remember weather (well apart from the hot summer of ’76 and snow occasionally). Life stayed pretty much the same irrespective of the weather, when it became the ‘go to’ reason why not to do something, I don’t know? Anyway for me it was perfect ‘doing’ weather this weekend!
I had a wonderful pre-masterclass rehearsal with Elaine and whilst it is in honour of our recently departed pal Jan Mazan (which is very sad) we had so much fun with the music, moves and memories of our early teaching careers in the ’80’s.
I hope that as many of you can join us to celebrate Jan’s life, support our efforts and raise £’s for cancer research, thus doing good for yourself whilst doing good for others – please come in ’80’s attire to complete the theme!
Jan Mazan Memorial. Saturday 27 May 2017 at Frogmore Leisure Centre. Potley Hill Road, Yateley, GU46 6AG
- 12pm – Step party with Rachel, Steph and Kathryn
- 1pm – 80’s Aerobics mash up with Helen and Elaine
We will be collecting a suggested, minimum, donation of £5 per person on the day, with all proceeds going to Cancer Research
Looking after you, cos I love ya!
Last week I gave you the challenge of drinking more water to help you stay in good health, assist with optimal weight management and for anti-ageing purposes. This week I’m sharing with you information about why 7-9 hours sleep nightly is essential for everything to do with mental and physical health and well being, keeping slim and your energy levels high. It’s more than just my opinion or an old wives tale, it’s supported by science (and commmon sense!)
Our nation is suffering from epidemic levels of chronic dehydration (yet every home has a tap and fresh running water), malnutrition (yet we throw tonnes of food away every week and are never further than a couple of miles from some sort of food supplier) and sleep deprivation which is a silent impervious killer. More on this later with tips at to how you can clean up your sleep act!
So on that jolly note here’s some more news!
Classes
‘Barre Fit’ particiapnts are improving weekly and already I’m noticing better posture, alignment and strength in those attending and the feedback I’m receiving is that they are feeling stronger, better and firmer too – fantastic!
FFY Fridays
The Friday Night Freestyle Fitness Yogies are also displaying fantastic progress; I absolutely love this class and am enjoying the benefits too, so we will extend this course until the end of June (at least). You can book in advance at £6 per session or use your voucher credits (but only in advance, not on the door)
The ‘at the door’ fee is £7.50. Remember this class is also included in the Monthly Membership.
Another Bank Holiday
Remember next Monday is (yet) another Bank Holiday so no classes on that day, however all our other classes are running so come and play on another night, and remember that on the 27th May at 1pm I will be doing my 80’s themed memorial class at Frogmore Campus! A super fun and sweaty workout.
DYBO Road trip
Who’s going to join us in a road trip to Birmingham for a fantastic day of dance fitness and entertainment, with some of the most fun and fabulous fitness presenters around?
‘I can’t get no sleep’
Not just catchy lyrics from the Faithless song, it’s a fact that many of us are chronically sleep deprived.
Unless you wake up in the morning feeling fully refreshed and awake, you can improve your sleep!
Please click on and read this link, You health and maybe life depends upon it. http://www.nhs.uk/Livewell/tiredness-and-fatigue/Pages/lack-of-sleep-health-risks.aspx
Here are some Sleep Hygiene tips
- Avoid caffeine (tea, coffee, cola) and other stimulants including high sugar treats (cigarettes, drugs, some cold/flu remedies) after mid afternoon.
- Avoid alcohol before bed which might help us fall asleep but often results in dips in blood sugar and dehydration making us wake up thirsty and hungry during the night and unable to get back to sleep.
- Exercise daily, very high intense activity should be undertaken ealier in the evening due to the incresed levels of cortisol, however following excercise we produce relaxation hormones that help us go to sleep so it will actually help you get off to sleep and stay asleep. Untertaking relaxation activities before bed (pilates, yoga, mediation, deep and focused breathing) can help you get to sleep.
- Avoid overstimulation before going to bed, such as exciting TV (horrors, war movies etc.), loud and busy music and overly stimuating books or puzzles. Do not do any work related activity for at least 2 hours (ideally more) before retiring to bed, turn off white/blue light sources such as computers, mobile phones, i-pads a couple of hours before bed.
- Bedrooms, should be for sleeping in (oh and romance of course which is very good at helping us get to sleep!). Keep electrical items to a minimum, cover any sources of light eg. standby buttons on TV or stereo, if you have a digital alarm clock move it away from your head and turn the light down, get up when the alarm goes off, and don’t clock watch if you wake up. Black out curtains or eye masks are useful to help you nod off and stay asleep, as are ear plugs if you are sensitive to night time noise although ‘white noise’ (eg. the sound of rainfall) is apparently helpful for falling asleep. A tidy bedroom with comfortable fresh sheets creates a peaceful and relaxing environment, clutter is disturbing. Room temperature should be around 17-18 degrees – getting too hot or cold disturbs sleep. Apparently research shows that sheets and blankets help us sleep well rather than duvets due to better temperature reguation. Invest in a good matress and pillow – we spend two thirds of our life in bed it’s worth the investment. I wish I had got a tempur mattress years ago, I really love my bed!
- Pets can be disruptive so lock them out of the bedroom. My cats like to hunt and come home noisily with their prey, waking the dogs who go nuts, waking all of us! I try to lock my cats in the kitchen at night to preserve wildlife and our sleep!
- Avoid eating too close to bed time and avoid heavy meals, indigestion and over heating after a meal plays havoc with sleep, as does being hungry so don’t go to bed on an empty stomach. A good bedtime snack has some fibre and protein, eg. apple and walnuts, humous and celery (chicks peas and walnuts are renowned for helping us get to and stay a sleep). A low fat milky drink (good non dairy sources are almond or coconut milk) is good too, although avoid cocoa and sugar as these are stimulants.
- If you wake up with a full bladder, then experiment with when you have your last drink before bed, waking thirsty in the middle of the night isn’t helpful either!
- A warm shower or bath 30mins before bed is very relaxing and can help you nod off. Add a stretch routine for a comfortable night.
- Some people find a camomile tea, lavender pillow spray and relaxing music is great for helping them get to sleep.
- Never sleep on an argument, because you won’t sleep well. Try to resolve issues before bed. If you have something you want to remember, troubling you or you want to focus on in the morning write it down so that you are assured that you will remember it.
- Keep to a routine, going to bed and getting up the same time everyday even at weekends is far better for our sleep patterns
- ‘Nana naps’, ‘forty winks’, ‘snoozes’, ‘checking eye lids for light leaks’ or whatever you call them are good for boosting energy, alertness and mood but not for longer than 20-30 mins and not too close to bed time either.
- I used to ask Abbi and Bradley what they wanted to dream about and we would start their dream story before they went to sleep. They then looked forward to going to sleep. I still do this myself!
- If you can’t nod off or wake up for more than 20 mins then get up and go to another room, do something really boring (don’t put on the TV) until the sand man comes to get you !
Wishing you sweet dreams at night and fabulous dreamy days
Love ya,
Helen xxx
