We cannot emphasise strongly enough how important it is to make time for yourself and look after yourself right now. Please remember to be mindful of your health & safety when participating in any online, or personal activities.
We are very pleased to promote ‘Local Ladies Live’ – two of our local ladies have decided to stream their classes live on Zoom.
Tina’s Fitness is on as follow:
Mondays & Wednesdays 9.30am – Dance Aerobics
Tuesdays & Fridays 9.30am HIIT (High-Intensity Interval Training)
To join Tina’s class please send Christina Coull a private message via Facebook.
Catherine’s Yoga is on as follow:
Mondays 7.30pm
Thursdays 9.30am
To join Catherine’s Yoga please send a private message to Catherine Mc Donell via Facebook.
To help you to stay in top form we still continue to shift through numerous online work-out series and chose from a variety of fitness and yoga instructors. Get your warm-up, workout, abs, stretch and meditation done in your own time and space. You don’t have to do it all in one go, if you are struggling for time (or energy) you can take a break and continue later in the day. The beauty of home workout is that you can do it any time of the day (or night) and dressed in whatever makes you happy and feel comfortable.
Below are our suggestions to keep your superman & superwoman muscles in shape. You can mix and match, just remember to make sure you warm up at the start if not part of the exercise already, then sandwich main workout(s) in-between ending with one or two warm downs (cool downs).
It is also important, now more than ever, to take care of our mental health. If you’re struggling, you can use our suggested guided MEDITATION prior to sleep to let go of any anxious and worried thoughts. Hopefully it will help you on your way to a good nights sleep. Using headphones or speaker, settle down, get cosy, lights off……💤💤💤
WORKOUTS
30 Minute LOSE WEIGHT Indoor Walking Workout For Women Over 50! Fabulous50s
35 Minute EXTREME 500 Calorie HIIT Workout Initiation – PRO 500 Day 01
35 Min Full Body Workout | No Equipment Bodyweight
20 Minute Seated Strength & Cardio Workout | For lower Body Injuries | Follow Along
BOREDOM-FREE!! NO REPEAT 30 MIN HIIT with Weights// Burn Fat/ Tone Muscles/ LOW IMPACT OPTIONS
Low Impact Workout to Burn Fat for Beginners No Equipment No Repeats
30 Min LEGS AND GLUTES WORKOUT at Home | Ankle Weights Optional
The Ultimate 40 Min HIIT Music Workout/ Fat Blasting Fun /Cardio & Strength/ No Weights
SEATED Cardio Toning HIIT | 35 Minute High Intensity Body Shaping + Weight Loss Workout in a CHAIR
100% Low impact, all standing, FUN cardio workout to music! ALL fitness levels.
Power Walk The Pounds Off 60s Style | 1 Mile Dance That Walk Workout
Chair Workout Exercises For Abs
30 Minute Metabolism Booster with Celebrity Trainer Kit Rich
Low impact, high intensity, NO equipment – cardio workout
High impact, high energy cardio workout based on Pilates moves
20 Minute Natural Glute Enhancing Isolate Workout | At-home butt lifting exercises!
Home workout for age 70 plus. Beat the Virus. Keep fit and stay well
Indoor Walking Workout (15 minutes)
10 Minute Tae Bo Cardio Party with Shellie Blanks Cimarosti
NO GYM? BEST EVER HOME LEG WORKOUT
Leg Exercises For Seniors – Knee Exercises – Exercises For Seniors
Morning Stretch Routine To Reduce Aches & Pains
30 MIN FULL BODY WORKOUT | At-Home Pilates
Bombay Jam Bollywood Dance Workout! Burn Calories While Having a Blast | Class FitSugar
Flexibility & Mobility Routine – Upper Body!
Senior Gold Dance Cardio Fun! Low Impact Exercise That Will Brighten Up Your Day and Keep You Fit!
10,000 Indoor STEP🚶♀️Challenge (Burn Calories!) | Joanna Soh
30-Minute No-Equipment Barre Sculpting Workout
The 30 Minute Killer Core Workout Video (FOLLOW ALONG)
Cardiac Rehabilitation Circuit – 20 minute chair based workout including warm-up and cool-down.Timer
Workout and Stretch At The Office To: A Perfect Rain By Anoushka Shankar & Karsh Kale
Workout #10 – 50 Minutes (YOU MADE IT!): 5 Minute to 50 Minute Beginner Walking Workout Series!
30 minute dance cardio total body workout | Fit Class | CBC Life
20 Minute Inner Thigh Isolate Workout | No equipment, at-home Pilates exercises
10 MINUTE MOVE AND STRETCH | THE BODY COACH
WALK AT HOME – WALKING EXERCISE FOR WEIGHT LOSS HOME WORKOUT – NO EQUIPMENT SUITABLE FOR BEGINNERS
Turbo Kick Class (Join my live-streamed Turbo classes WEEKLY w/Kate McDee)
Fast 5 Minute Cool Down and Stretching Workout for Busy People
Belly, Buns & Thighs Walk – Full 40-Minute Indoor Walking Home Workout
Sweaty Betty Presents the Body by Simone Dance Cardio Workout
Bye Bye BAT WINGS | Tricep & Arm Workout
Easy Stretching Exercises for Seniors | Pilates Please
How To Cool Down After Exercise
Total Body Pilates! 20 Minute Tone & Shape, Legs, Butt, Abs, Beginners Home Workout, Flexib
30 Minute Full Body Burner with Celebrity Trainer Kit Rich
INTENSE AT HOME UPPER BODY WORKOUT (No Equipment)
Fat-Burning Cardio Dance Workout: Jane Fonda – Doo-Wop
5-Minute Standing Flat-Belly Workout | Class FitSugar
1.0 Mile Happy Walk | Walk at Home | Walking Workout
Killer 10 Minute Fat Burning Bodyweight Workout
25 Minute Legs & Bum Workout | The Body Coach
Senior Fitness – Seated Boxing Exercises For Beginners
The 5 Minute Desk Workout | Fitness
TAM PRECISION TONING 01 Intro & Arms
FAT burning 30 minute cardio and resistance home workout
2000 STEPS | SOUL SESSIONS WALKING WORKOUT | BEGINNER FRIENDLY + CALORIE BLASTING
10 Min Office Workout Exercises – Quick Office Workout Routine – 1 workout a day
Beginners Basic Ballet Series 1 (for 2020) – for beyond 50s and beginners
10 Minute Abs Blaster | The Body Coach x Hostelworld
A 30-Minute Tabata Session to Burn Some Serious Calories
FULL BODY TONE UP TO THE BEAT WITH CANNED FOOD | BOOST YOUR METABOLISM!!
2000 Steps in 20 Minutes | #STEPtember Challenge 👟1.5 Mile LIT Walking Workout | LATIN BEATS🔥
45 Minute Bodyweight Workout I Train | lululemon
30-Minute STRONG by Zumba® Cardio and Full-Body Toning Workout
Low impact, high intensity cardio workout (for seniors and ALL starters)
How to relieve DOMS, Muscle Stiffness, Soreness | 20-Minute Recovery Day Routine
Fun, low impact workout for TOTAL beginners
Shrink Your Waist | 1 Mile | Disco Boogie to ABBA 💥
30-Minute Low-Impact Dance Grooves Workout
GREAT 20 minute exercise workout for Beginners and Seniors!!
30 minute fat burning home workout for beginners. Achievable, low impact results
10-Minute Kitchen Cardio with Sadie Lincoln of barre3
Disco Funk 1 – 10 Min Dance Class
The Best 15-Minute Beginner Workout — No Equipment Needed | Class FitSugar
10 Minute Home Workout For Seniors | The Body Coach TV
7 Minute Abs Workout | The Body Coach
30 Minute Cardio & Abs Superset Workout | The Body Coach
How to warm up before a HIIT workout | The 5 minute Warm-Up
20 Minute Legs, Bums & Tums Workout | No Equipment | The Body Coach TV
6 Minute Warm-up Before a HIIT Session | The Body Coach
NEW!! 20 Minute FULL BODY Home HIIT | The Body Coach TV
YOGA FLOWS and other RELAXED WORKOUT SESSIONS:
15 minute Relaxing Yoga Stretches to UNWIND After Work | Sarah Beth Yoga
Senior Chair Yoga – Live One Hour Class
Yin Yoga for Overworked & Sore Muscles | Full Body Stretch for Weekend Warriors {40 mins}
Full Length Gentle Yoga Class for Beginners and Seniors Vol. 1
20 min Bedtime Yoga for Beginners
Reunite With Your Breath | Yoga With Adriene
Long day? Unwind with this slow evening yoga routine (15-minute practice) | Rituals
ALL Chair Yoga Dance Class “Everything is Gonna Be Alright!” Theme with Sherry Zak Morris, C-IAYT
Yoga To Shift Perspective | 20 Minute Yoga Flow | Yoga With Adriene
Actively Aging with Energizing Chair Yoga – Seniors get Moving with Sherry Zak Morris
Yoga for Recovery with Tara Stiles
3in1: Eye, Forehead and Smile Wrinkles Face Massage / Anti-Ageing Lifting Facial Massage
Gentle Chair Yoga for Beginners and Seniors
5-minute daily routine: Super Brain Yoga + a Donna Eden short version
5 Proven Yoga Stretches For Neck & Shoulder Pain Relief! with Lindsey Samper
Third Age Yoga with Andy Gilats Episode 1 of 2 – Yoga for seniors
3 Minute Yoga Ujjayi Breath Tutorial | Fightmaster Yoga Videos
Beginner Yoga Strength Class | Yoga with Patrick Beach
10 min Evening Full Body Yoga Stretch – Bedtime Yoga for Beginners
A Very Slow, Very Easy Yoga Sun Salutation
Yoga for Seniors by Javier Salinas | PART 1
Throat Chakra Yin Yoga & Affirmations for Clear Communication
Neck & Shoulder Tension Release Yoga Class – Five Parks Yoga
Legs Up The Wall – Foundations of Yoga
Beginning Osteoporosis Pilates Mat Routine
Feel Good Yoga Flow | Vinyasa Yoga 50-Min Class
How to relieve biceps pain with self massage!
7-Minute Yoga Workout for Older Adults
Qi gong: Drawing Down the Heavens Tutorial
Relieve neck pain and tension with self-massage
Chest Stretches for Tight or Sore Muscles – Ask Doctor Jo
Qi Gong Routine for Stress, Anxiety, and Energy w/ Jeff Chand
Yoga For Gut Health | 18 Min. Yoga Practice | Yoga With Adriene
Relieve tight, achy calves with this wonderful self massage!
Losing Your Balance to Find It! Gentle Yoga Standing Sequence with Sherry Zak Morris, E-RYT
Yoga For Hands, Fingers, Wrists | 11-Minute Yoga Quickie | Yoga With Adriene
Self Foot Massage – Do While Watching!
Bedtime Workout – Pilates Stretches for Better Sleep and Relaxation
Morning Yoga for Beginners – Gentle Morning Yoga – Yoga With Adriene
Gentle Yoga – Seated Poses, Stretches, and Meditation – 20 Minutes
Hand Massage – Easy To Follow Step by Step Massage Tutorial
Yoga for Neck and Shoulder Relief – Yoga With Adriene
Yoga For A Relaxing Night’s Sleep
Gentle Yoga at the Wall – Stretches for Lower Back, Hamstrings, Hips & Inner Thighs (30 Minutes)
22 Minute Calming Vinyasa Yoga Class with Carolyn Anne Budgell | lululemon
Vinyasa Sun Salutation Yoga Class
45 Minute Everyday Vinyasa Flow Yoga Class | lululemon
Yoga for Vulnerability | Move #withme | Yoga With Adriene
Gentle Yoga Flow – 30-Minute All Levels Yoga Class
Yoga For Change And Drain | Yoga With Adriene
Yoga For Runners: 7 MIN POST-RUN | Yoga With Adriene
Home – Day 2 – Intend | 30 Days of Yoga With Adriene
Home – Day 1 – Recognize | 30 Days of Yoga With Adriene
MEDITATION
Mindfulness Meditation – Guided 10 Minutes
Happiness Meditation (Guided Meditation for Positive Energy) ❤️
Guided meditation Release Anger & letting go hypnosis for negativity
20 Minute Mindfulness Meditation for Being Present / Mindful Movement
Guided Body Scan Meditation for Mind & Body Healing
Your Daily SilverSneakers Meditation
10 Minute Manifestation Meditation (Powerful Visualisation)
Guided Yoga Nidra Sleep Meditation | Fall Asleep Bedtime Yoga
Guided Meditation for Detachment From Over-Thinking (Anxiety / OCD / Depression)
Guided Mindfulness Meditation on Overcoming Anxiety and Fear
Guided Sleep Talkdown DEEP SLEEP for Busy Minds | Relaxing British Female Voice
Seated Qigong and Guided Meditation
Calm Guided Meditation to Gain Abundance, Love & Happiness | Bob Proctor
Wisdom Film – Deekpak Chopra – “The Stillness is You”
20 min Awareness Meditation Music Relax Mind Body: Chakra Cleansing and Balancing
Pain Relief Guided Meditation for easing aches, pain, headaches
deepak chopra soul of healing meditations
Heal Your Body Meditation – Reduce Inflammation & Stop Sickness Hypnosis
Guided Meditation For Anxiety & Stress, Beginning Meditation, Guided Imagery Visualization
Qi Gong for Deep Sleep Bonus Segment
Easy Guided Meditation for Beginners – 15 min Meditation for Clarity & Relaxation
Anulom – Vilom | Yoga For Anxiety & Stress | Breathing Basics | Yoga With AJ | Yoga With Me
Meditation for a Restless Mind
Barre Body – Sunshine meditation
15 minute guided power nap | peaceful sleep meditation for relaxation, stress and anxiety
10 Minute Sleep Meditation ❤️ Fall Asleep Fast
10 Minute Chakra Balance Guided Meditation for Positive Energy
5 MINUTE MORNING MEDITATION | FOR A HAPPY MIND
5 Minute Meditation You Can Do Anywhere
Guided Breathing Meditation With Kim Eng
Yoga Nidra 20 Minute Guided Meditation
5 min clearing morning Guided meditation for positivity and grounding
Guided Sleep Meditation, Clear The Mind of Negativity, Relieve Stress Before Sleep
Guided Meditation Before Sleep: Let Go Of Fear In Uncertain Times (Meditation for Peace of Mind)
ANDY’S WORKOUT VIDEOS
Part 1:
In-out squats 20
Sumo squats 20
4 rounds
60 seconds rest between rounds
Part 2:
Wall angels x12
Rear delt isometric holds 30s
4 rounds
60 seconds rest between rounds
Part 3:
Incline push ups 10
Wide stance push ups 10
4 rounds
60 seconds rest between rounds
Only bit of equipment needed is a towel. Makes sure your lace is also tide properly unlike mine.
Good luck
Part 1:
High knees 30s
Jumping jacks 30s
Burpees 30s
Skipping 30s
4 rounds
Part 2:
Deadbug 30s
Butterfly situps 30s
Left side plank 30s
Right side plank 30s
4 rounds
_
Complete each exercise for 30 seconds one after the other with a 60 second rest between rounds.
Good luck
Equipment needed:
Bottles/cans
_
Exercises:
1. Pike push ups 10
2. Arm step ups 10
3. IYT’s 5
4. Back extensions 10
5. Hollow plank 30 seconds
_
5 rounds of 5 exercises one after the other with a minute rest between rounds.
Good luck
Part 1:
High knees 30s
Jumping jacks 30s
Burpees 30s
Skipping 30s
4 rounds
Part 2:
Deadbug 30s
Butterfly situps 30s
Left side plank 30s
Right side plank 30s
4 rounds
_
Complete each exercise for 30 seconds one after the other with a 60 second rest between rounds.
Good luck
_
Equipment:
1.Water bottles/cans
_
Exercises:
1. Lunges
2. Plank walkouts
3. Floor press
4. Jumping jacks
_
Set a stopwatch and every minute on the minute perform one of the exercises starting with lunges. When you finish the exercise rest the remainder of the minute then do the following exercise on the minute.
Good luck
15 minute Armrap (as many rounds as possible)
_
Equipment needed:
1.Water bottles/cans
_
Exercises:
1. Burpees
2. Squat thrusters
3. Sit-ups
4. Press-ups
_
Complete as many rounds as possible in a 15 minute time period. Only rest when you need to.
Good luck
15-20 minutes long
–
Equipment needed:
1. Rucksack
2. Books / something heavy to put in the rucksack
–
3 rounds 10 reps each exercise with high knees for 30 seconds between each set.
Rest a minute between each round unless you feel ready to go straight away then feel free.
Good luck
BLOCK SWIMMING LESSONS & FITNESS CLASSES CANCELLED UNTIL FURTHER NOTICE.
Sadly today (18th March 2020), in line with Highlife Highland in Fort William, advice is to now suspend all fitness & spinning classes and children’s block swimming lessons until further notice.