Virtual classes timetable
Download the class descriptions here
Monday 6th April
WITH ROY
8.30-9am – HIIT
https://us04web.zoom.us/j/8681482043
Meeting ID: 868 148 2043 Password: 2245
9.15-45am – Core
https://us04web.zoom.us/j/8681482043
Meeting ID: 868 148 2043 Password: 2245
WITH AYESHA
10.30-11.30am– Ballet Fit
https://us04web.zoom.us/j/2824054495
Meeting ID: 282 405 4495 Password: BAfit49
Tuesday 7th April
WITH ROY
9.00-9.45am – HIIT and Core
https://us04web.zoom.us/j/8681482043
Meeting ID: 868 148 2043 Password: 2245
10-10.30am – Stretch
https://us04web.zoom.us/j/8681482043
Meeting ID: 868 148 2043 Password: 2245
WITH GERI
10-10.40am – Barre
https://zoom.us/j/392992658
Meeting ID: 392 992 658 Password: 027180
WITH JOCELYN
11am-12pm – Pilates
https://us04web.zoom.us/j/398360468
Meeting ID: 398 360 468 Password: 576050
Wednesday 8th April
WITH JULIET
8.30-9.30am – Vinyasa Flow Yoga
https://zoom.us/j/998402212
Meeting ID: 998 402 212 Password: 025465
WITH AYESHA
10.30-11.30 – Body Conditioning
https://us04web.zoom.us/j/2824054495
Meeting ID: 282 405 4495 Password: BAfit49
Thursday 9th April
WITH ROY
8.30-9.15am – HIIT and Core
https://us04web.zoom.us/j/8681482043
Meeting ID: 868 148 2043 Password: 2245
WITH GERI
10-10.45am – Holistic Balance
https://zoom.us/j/734978694
Meeting ID: 734 978 694 Password: 032226
Friday 10th April
WITH AMELIA
9.30-10am – Zumba
https://us04web.zoom.us/j/446525095
Meeting ID: 446 525 095 Password: 038996
WITH ROY
10.15-10.45am – LBT
https://us04web.zoom.us/j/8681482043
Meeting ID: 868 148 2043 Password: 2245
Saturday 11th April
WITH SUSANNE
9-10am – Pilates
https://us04web.zoom.us/j/813863113
Meeting ID: 813 863 113 Password: 134046
WITH AYESHA
9.00-9.45am – LBT
https://us04web.zoom.us/j/2824054495
Meeting ID: 282 405 4495 Password: BAfit49
Sunday 12th April
WITH ROY
9.30-10am – HIIT
https://us04web.zoom.us/j/8681482043
Meeting ID: 868 148 2043 assword: 2245
10.15-10.45am – Core
https://us04web.zoom.us/j/8681482043
Meeting ID: 868 148 2043 Password: 2245
WITH JOCELYN
11-12pm – Gentle Hatha Yoga
https://us04web.zoom.us/j/2042515456
Meeting ID: 204 251 5456 Password: 258982
Gym Podium – Emily Hurse, Gym and Studios Manager
Hello everyone – I hope this finds you well. Thank you so much for your lovely comments on the current fitness offering, it is fantastic to see it being so well received. I know I speak on behalf of all of the gym team, in saying we miss the Club and its lovely Members so it is really nice to feel we can still be a part of keeping you focused and motivated, in these uncertain times. Obviously, we all know exercise is important physically but it is also very important for your mental health and staying positive so I hope you continue to take part in our classes using all of the available avenues below:
-We will update our YouTube channel regularly so you can find an exercise session to suit you at any time
-The Health Club APP will be offers daily workouts that will change weekly –
- Download the Roehampton Club Gym and Studios App from your device’s App Store.
- Create an account. These details are not the same as your Members’ website login details.
- Once you have created a new account or logged into your previously set up one, you can now access the app content including some weekly-changing, daily workouts.
- If you do not know your Member login for the Members’ website or have any problems downloading the App, please contact marketing@roehamptonclub.co.uk
-We are not permitted to run any of our usual Les Mills classes virtually because of their music licencing restrictions but you can sign up for Les Mills on Demand and take advantage of their 60-day free introductory period by signing up with this link http://link.lesmillsondemand.com/aff_c?offer_id=293&aff_id=2201
It is only a 60-day free trial so to ensure they don’t take payment you need to cancel after 30 days.
-Next week’s virtual class timetable via zoom is above at the start of this article. Please be aware these classes will operate at a maximum capacity of 100 participants and run on a first-come, first-serve basis.
The importance of keeping physically fit – Adam Turner
During these difficult times it is more important than ever to keep ourselves physically fit. Most of us have more time on our hands than we have had in years. Therefore, there is really no excuse not to devote some of that free time towards exercise. This can be in the form of strength training, aerobic training, flexibility/mobility training, etc.
The Gym Team have been creating videos of home workouts or workouts that can be done outside (at least 2m away from someone else!). These can be accessed on the Roehampton Club YouTube page.
Another way of structuring a home workout is to pick a total number of repetitions and keep doing exercises until you hit that number. For example, I will normally commit to 500 repetitions when I am doing a home strength workout. I will normally do 100 repetitions per exercise so my workout will consist of five exercises. I have included an example below:
– Squats: 100 reps total (20 reps x 5)
– Split squats: 50 reps each side total (10 reps each side x 5)
– Leg raises: 100 reps total (20 reps x 5)
– Crunches: 100 reps total (20 reps x 5)
– Press ups: 100 reps total (20 reps x 5)
A workout like this would usually take 30-40 minutes including a warm up and cool down. Of course, if you are not training regularly then a 200/300 rep workout might be more appropriate. That said, if this is not challenging enough then you can easily increase the number of repetitions and exercises.
If you would like any advice on how to structure your workouts then please feel free to get in contact with me. My email is Adam.turner@roehamptonclub.co.uk
Take care of yourselves,
Adam Turner
Anxiety and SARS-CoV-2 – Jerome Sawyer
During this period of ‘global panic’ it can feel like just the moment your anxiety was waiting for to spin out of control. Remember that it’s okay to feel what you’re feeling, but there are healthy ways to process your anxiety, and you can always reach out for support if it is needed.
Food for thought
Your adrenal glands produce the main stress response hormones adrenaline, noradrenalin and cortisol. You can support the function of your adrenal glands by making sure you consume key nutrients such as Vitamin C and Magnesium. Vitamin C is common in most fresh fruit and vegetables.
When stressed, magnesium levels can become extremely depleted. Deficiency symptoms often include but are not limited to fatigue, anxiety insomnia and a predisposition to stress. Please include dark green leafy veg, wholegrains, nuts and seeds into your diet to support adequate levels of magnesium to benefit both your mental and physical wellbeing.
Ways to relax despite potential worries …
Yoga. Not a yoga person? No need to start now unless you’d like to try it. Sometimes trying new things and discovering new activities you can benefit from and enjoy can be a welcome, healthy distraction.
Meditation. Regular meditation is very calming. Many apps teach simple forms of meditation, such as Headspace or Calm.
Controlled breathing. One simple technique is called square breathing. Visualise your breath travelling along a square. As you follow the instructions to inhale, hold your breath, or exhale, count slowly to three on each side. Try it now. Inhale up the first side of the square. Slowly count one, two, three. Hold your breath across the top. One, two, three. Exhale down the other side of the square. One, two, three. Then hold your breath across the bottom. One, two, three. After a few minutes of this you should be feeling calmer and more centred.
There are other ways you like to relax, as well. Such as reading a book or watching an entertaining television programme.
♥ Please stay in contact with your friends and loved ones. As regular contact can help you and help them.
♥ Listen to and research credible sources to help navigate the path ahead. Take sensible steps that can help you to get your bearings, practice good hygiene, use calming strategies that work for you and also try something new. Making healthy and reasonable choices about what to do and what not to do this can make a big difference in being able to stay as safe and as well as possible.
♥ Good-quality sleep makes a big difference to how we feel mentally and physically, so it is important to make sure you get enough.
♥ Try to maintain regular sleeping patterns and keep up good sleep hygiene practices – like avoiding screens before bed, creating a restful environment and cutting back on caffeine.