Weekly Newsletter - The Ultimate Guide To Staying In Bed (Or Toughing It Out)
Find me on Facebook
Follow me on Twitter
Click to subscribe to my weekly class newsletter http://eepurl.com/U3C3T
Monday 8th December 2014
Monday
12 - 12:45pm Zumba Gold® Wimbledon Park Hall £6
8:15pm - 9:15pm Zumba® Fitness Wimbledon Park Hall £7
Tuesday
12:30 - 1:15pm Zumba Gold® Wimbledon Park Hall £6
6 - 6:45pm Zumba Gold® Vestry Hall, London Rd, Mitcham, CR4 3UD £5
7:15 – 8:15pm Zumba® Fitness Vestry Hall £5
Wednesday
10:10 – 10:55am Zumba Gold® Acacia IGC, 230 Grove Road, Mitcham, CR4 1SD £5
Booking recommended - 6 spaces left
11:30 – 12 noon Zumba Gold® chair Acacia IGC £2
Thursday
12 – 12:45pm Zumba Gold® Wimbledon Guild, Drake House, 44 St. George's Road, Wimbledon, SW19 4ED £3
7:15 - 8:15pm Zumba® Fitness Wimbledon Park Hall £7
8:30 - 9:15pm Zumba Gold® Wimbledon Park Hall £6
Saturday
10 – 11am Zumba® Fitness Vestry Hall £5
Monday 15th December 2014
Monday
12 - 12:45pm Zumba Gold® Wimbledon Park Hall £6
8:15pm - 9:15pm Zumba® Fitness Wimbledon Park Hall £7
Tuesday 16th December
12:30 - 1:15pm Zumba Gold® Wimbledon Park Hall £6
6 – 8:15pm Christmas Party Vestry Hall £10
Please book with me to confirm your space and Christmas present!
Wednesday
10:10 – 10:55am Zumba Gold® Acacia IGC, 230 Grove Road, Mitcham, CR4 1SD £5
11:30 – 12 noon Zumba Gold® chair Acacia IGC £2
Thursday 18th December
12 – 12:45pm Zumba Gold® Wimbledon Guild, Drake House, 44 St. George's Road, Wimbledon, SW19 4ED £3
7:15 - 9:15pm Christmas Party Wimbledon Park Hall £10
Please book with me to confirm your space and Christmas present!
And that’s all folks... until...
Saturday 3rd January 2015
Saturday (Bring your husband, boyfriend or male friend/relative - I’m bringing mine!)
10 – 11am Zumba® Fitness Vestry Hall £5
Monday 5th January 2015
12 - 12:45pm Zumba Gold® Wimbledon Park Hall £6
1 - 1:45pm Zumba Gold® chair class Wimbledon Park Hall £3
New class for January!
8:15pm - 9:15pm Zumba® Fitness Wimbledon Park Hall £7
Tuesday
12:30 - 1:15pm Zumba Gold® Wimbledon Park Hall £6
6 - 6:45pm Zumba Gold® Vestry Hall, London Rd, Mitcham, CR4 3UD £5
7:15 – 8:15pm Zumba® Fitness Vestry Hall £5
Wednesday
10:10 – 10:55am Zumba Gold® Acacia IGC, 230 Grove Road, Mitcham, CR4 1SD £5
11:30 – 12 noon Zumba Gold® chair Acacia IGC £2
Thursday
12 – 12:45pm Zumba Gold® Wimbledon Guild, Drake House, 44 St. George's Road, Wimbledon, SW19 4ED £3
7:15 - 8pm Zumba® Gold Wimbledon Park Hall £6
New class time for January!
8:15 - 9:15pm Zumba Fitness® Wimbledon Park Hall £7
New class time for January!
Saturday
10 – 11am Zumba® Fitness Vestry Hall £5
Next week - all classes running as normal
The Ultimate Guide To Staying In Bed (Or Toughing It Out)
I was very proud of my track record since starting Zumba – in almost five years I had never caught a cold or had a chest infection while teaching (it was only when I took a break that I got sick!)
But, since September, one nasty stomach bug and a lot of extra events and training and my immune system is not as robust as it has been. I had a little sinusitis and cough before I went on holiday and then last week I got a… (drum roll, please) cold.
At least I think it's a cold, it may be sinusitis, or any other kind of ugly bug that's going around. Even if it is "just a cold", which one is it? According to the Center for Disease Control and Prevention (CDC), over 200 different viruses can cause the "characteristic runny nose, cough, sore throat, and sneezing most people experience at least once per year". (If it's not something bacterial?!)
In the past I've always worked through any little bug that's come my way and nothing has managed to take hold while I've been teaching but this one has given me a lot more pause for thought and, as I promised my classes, led me to investigate more about when we should exercise through cold and flu symptoms and when we should lay low.
The generally accepted rule of thumb is the "neck check": If symptoms are above the neck i.e. runny nose, sneezing, etc. then exercise can help and even reduce your illness.
Below the neck - widespread muscle aches or fatigue, nausea or a nasty cough and the general view is that you would be better off resting up until your symptoms die down.
Personally I find this tricky as every little sinus thing goes straight to my chest, (as I have a weaker right lung) and exercise is the only thing that keeps my lungs clear every day. (Before I started Zumba I was plagued with chest infections and commuting into central London didn't help!) So I choose to ignore that advice, knowing my own body and limits.
Even before you start to feel under the weather, advice on exercising is vague: "a moderate level of exercise may help prevent upper respiratory infections" whereas "intense levels of exercise may suppress the immune system and make individuals more prone to colds and other respiratory infections". But of course one person's "moderate" is another's "intense".
There's also evidence that how you feel about your class can also have an impact: "just listening to 50 minutes of dance music and participants had less cortisol and more cold-fighting antibodies - a sure boost to their immune systems."
Not to mention the other benefits of exercise: "Regular exercise, accompanied by a good night’s sleep, can be a powerful boost to your immune system. Not only does the act of exercising itself help white blood cells, which fight disease, travel more quickly through your body, but it also affects the hormones that control your sleep cycles. So exercise indirectly helps you sleep more deeply, allowing your immune system to repair itself more effectively."
Running and other exercise also acts as a natural decongestant.
So, basically all the research boils down to… it depends on how you feel.
There are a few tips that I would take very seriously when it comes to exercising when you feel under the weather:-
1. Be cautious about exercising if you have a fever, and, as always, stay well hydrated.
2. If you are exhausted take a nap before you take a class. If you aren’t sleeping well then perhaps a class is a good idea, but if you're already exhausted rest first.
3. Have you had your 5 portions of fruit and veg for the day? If you are not eating well and supporting your immune system then you could find your class more draining than helpful.
4. Take it easy when returning after a bug – "viral infections like the flu can weaken the heart, leaving it susceptible to damage by strenuous exercise. Stop if you feel exhausted or have difficulty breathing. Be especially careful if you start to develop tightness and coughing in your chest."
5. Make sure you replenish everything; fluids, food and sleep as soon as you can after a class AND I find hitting a really hot steamy shower works wonders straight after a class – sitting around in damp, sweaty clothes doesn't make anybody feel good at any time!
And of course the other major concern whether you're coming to a class or teaching is passing on the infection. As I teach a lot of older people and have family with reduced immune systems it's something I sweat about. But with most bugs being contagious from a few days before you have symptoms to up to a week afterwards it is basically impossible to avoid each other during infectious periods (those sneaky little bugs make it tricky!)
When you are sneezing or coughing you can take basic hygiene precautions; cough or blow your nose into a tissue, use hand gel and don't hug and kiss everyone! And remember, Zumba Fitness is not a contact sport – even during salsa!
As a teacher I find it very hard to decide whether to teach, knowing that helping people to keep active can boost their immune systems and mean they have a better chance of avoiding all the bugs in circulation at this time of year, not to mention all the other benefits of regular exercise. I guess overall I take the long view that, with 80% of serious illnesses and mortality in this country being related to inactivity, it is still better to err on the side of over-doing it than under-doing it!
Christmas reminders!!
This December everyone who comes to class will get one First Class Free gift card to give to a friend! You can also buy Gift Cards for classes which come with a greetings card and have the added advantage that you can buy as many as you like - they cost the price of the class plus £1 for the card!
This year instead of our usual Tuesday night Christmas party we’re having TWO CHRISTMAS PARTIES, which will both be more relaxed with games and competitions spread out through the evening. Tickets are £10 and you get a Christmas present too!! Please do book as it really helps me to organise presents. prizes and refreshments, as well as making sure I don’t have to turn anyone away due to overcrowding - safety first!!
Tuesday 16th December - Christmas party - Vestry Hall - 6-8:15pm
Thursday 18th December - Christmas party and LAST CLASS of 2014 - Wimbledon Park Hall - 7:15-9:15pm
We will also have a little celebration in Arthur’s cafe after each of our lunchtime Zumba Gold classes on Monday 15th and Tuesday 16th! Phew!!
Classes start again on Saturday 3rd January when I will hopefully be bringing my boyfriend (&%^!!) to try his very first Zumba Fitness class - so why don’t you use it as an excuse to bring your boyfriend or husband to give it a go!!
Congratulations!
To all you guys who completed reward cards last week!
Polina completed 5 classes, fit and furious on your feet!
Jennifer completed 10 classes, too awesome!
Laura completed 10 classes, tango-rific!
Jan completed 30 classes, that’s incredible!
Angela completed 70 classes, salsa -stounding!
Dates For Your Diary
Monday 15th December - Christmas celebration after class in Arthur’s - 12:45pm
Tuesday 16th December - Christmas celebration after class in Arthur’s - 1:15pm
Tuesday 16th December - Christmas party - Vestry Hall - 6-8:15pm - £10 please book if you can to help with planning for presents, prizes and refreshments
Thursday 18th December - Christmas party and LAST CLASS of 2014 - Wimbledon Park Hall - 7:15-9:15pm - £10 please book if you can to help with planning for presents, prizes and refreshments
Saturday 3rd January - first class back - bring your boyfriend or husband - I’m bringing mine to try his first class!
Thank You...
...for an amazing year! Being able to keep teaching classes, whether they are a specialty or good old regular Zumba Fitness is a huge joy and blessing for me, and none of it happens without you.
Much love, Pearl
Follow me on Twitter
Click to subscribe to my weekly class newsletter http://eepurl.com/U3C3T
Monday 8th December 2014
Monday
12 - 12:45pm Zumba Gold® Wimbledon Park Hall £6
8:15pm - 9:15pm Zumba® Fitness Wimbledon Park Hall £7
Tuesday
12:30 - 1:15pm Zumba Gold® Wimbledon Park Hall £6
6 - 6:45pm Zumba Gold® Vestry Hall, London Rd, Mitcham, CR4 3UD £5
7:15 – 8:15pm Zumba® Fitness Vestry Hall £5
Wednesday
10:10 – 10:55am Zumba Gold® Acacia IGC, 230 Grove Road, Mitcham, CR4 1SD £5
Booking recommended - 6 spaces left
11:30 – 12 noon Zumba Gold® chair Acacia IGC £2
Thursday
12 – 12:45pm Zumba Gold® Wimbledon Guild, Drake House, 44 St. George's Road, Wimbledon, SW19 4ED £3
7:15 - 8:15pm Zumba® Fitness Wimbledon Park Hall £7
8:30 - 9:15pm Zumba Gold® Wimbledon Park Hall £6
Saturday
10 – 11am Zumba® Fitness Vestry Hall £5
Monday 15th December 2014
Monday
12 - 12:45pm Zumba Gold® Wimbledon Park Hall £6
8:15pm - 9:15pm Zumba® Fitness Wimbledon Park Hall £7
Tuesday 16th December
12:30 - 1:15pm Zumba Gold® Wimbledon Park Hall £6
6 – 8:15pm Christmas Party Vestry Hall £10
Please book with me to confirm your space and Christmas present!
Wednesday
10:10 – 10:55am Zumba Gold® Acacia IGC, 230 Grove Road, Mitcham, CR4 1SD £5
11:30 – 12 noon Zumba Gold® chair Acacia IGC £2
Thursday 18th December
12 – 12:45pm Zumba Gold® Wimbledon Guild, Drake House, 44 St. George's Road, Wimbledon, SW19 4ED £3
7:15 - 9:15pm Christmas Party Wimbledon Park Hall £10
Please book with me to confirm your space and Christmas present!
And that’s all folks... until...
Saturday 3rd January 2015
Saturday (Bring your husband, boyfriend or male friend/relative - I’m bringing mine!)
10 – 11am Zumba® Fitness Vestry Hall £5
Monday 5th January 2015
12 - 12:45pm Zumba Gold® Wimbledon Park Hall £6
1 - 1:45pm Zumba Gold® chair class Wimbledon Park Hall £3
New class for January!
8:15pm - 9:15pm Zumba® Fitness Wimbledon Park Hall £7
Tuesday
12:30 - 1:15pm Zumba Gold® Wimbledon Park Hall £6
6 - 6:45pm Zumba Gold® Vestry Hall, London Rd, Mitcham, CR4 3UD £5
7:15 – 8:15pm Zumba® Fitness Vestry Hall £5
Wednesday
10:10 – 10:55am Zumba Gold® Acacia IGC, 230 Grove Road, Mitcham, CR4 1SD £5
11:30 – 12 noon Zumba Gold® chair Acacia IGC £2
Thursday
12 – 12:45pm Zumba Gold® Wimbledon Guild, Drake House, 44 St. George's Road, Wimbledon, SW19 4ED £3
7:15 - 8pm Zumba® Gold Wimbledon Park Hall £6
New class time for January!
8:15 - 9:15pm Zumba Fitness® Wimbledon Park Hall £7
New class time for January!
Saturday
10 – 11am Zumba® Fitness Vestry Hall £5
Next week - all classes running as normal
The Ultimate Guide To Staying In Bed (Or Toughing It Out)
I was very proud of my track record since starting Zumba – in almost five years I had never caught a cold or had a chest infection while teaching (it was only when I took a break that I got sick!)
But, since September, one nasty stomach bug and a lot of extra events and training and my immune system is not as robust as it has been. I had a little sinusitis and cough before I went on holiday and then last week I got a… (drum roll, please) cold.
At least I think it's a cold, it may be sinusitis, or any other kind of ugly bug that's going around. Even if it is "just a cold", which one is it? According to the Center for Disease Control and Prevention (CDC), over 200 different viruses can cause the "characteristic runny nose, cough, sore throat, and sneezing most people experience at least once per year". (If it's not something bacterial?!)
In the past I've always worked through any little bug that's come my way and nothing has managed to take hold while I've been teaching but this one has given me a lot more pause for thought and, as I promised my classes, led me to investigate more about when we should exercise through cold and flu symptoms and when we should lay low.
The generally accepted rule of thumb is the "neck check": If symptoms are above the neck i.e. runny nose, sneezing, etc. then exercise can help and even reduce your illness.
Below the neck - widespread muscle aches or fatigue, nausea or a nasty cough and the general view is that you would be better off resting up until your symptoms die down.
Personally I find this tricky as every little sinus thing goes straight to my chest, (as I have a weaker right lung) and exercise is the only thing that keeps my lungs clear every day. (Before I started Zumba I was plagued with chest infections and commuting into central London didn't help!) So I choose to ignore that advice, knowing my own body and limits.
Even before you start to feel under the weather, advice on exercising is vague: "a moderate level of exercise may help prevent upper respiratory infections" whereas "intense levels of exercise may suppress the immune system and make individuals more prone to colds and other respiratory infections". But of course one person's "moderate" is another's "intense".
There's also evidence that how you feel about your class can also have an impact: "just listening to 50 minutes of dance music and participants had less cortisol and more cold-fighting antibodies - a sure boost to their immune systems."
Not to mention the other benefits of exercise: "Regular exercise, accompanied by a good night’s sleep, can be a powerful boost to your immune system. Not only does the act of exercising itself help white blood cells, which fight disease, travel more quickly through your body, but it also affects the hormones that control your sleep cycles. So exercise indirectly helps you sleep more deeply, allowing your immune system to repair itself more effectively."
Running and other exercise also acts as a natural decongestant.
So, basically all the research boils down to… it depends on how you feel.
There are a few tips that I would take very seriously when it comes to exercising when you feel under the weather:-
1. Be cautious about exercising if you have a fever, and, as always, stay well hydrated.
2. If you are exhausted take a nap before you take a class. If you aren’t sleeping well then perhaps a class is a good idea, but if you're already exhausted rest first.
3. Have you had your 5 portions of fruit and veg for the day? If you are not eating well and supporting your immune system then you could find your class more draining than helpful.
4. Take it easy when returning after a bug – "viral infections like the flu can weaken the heart, leaving it susceptible to damage by strenuous exercise. Stop if you feel exhausted or have difficulty breathing. Be especially careful if you start to develop tightness and coughing in your chest."
5. Make sure you replenish everything; fluids, food and sleep as soon as you can after a class AND I find hitting a really hot steamy shower works wonders straight after a class – sitting around in damp, sweaty clothes doesn't make anybody feel good at any time!
And of course the other major concern whether you're coming to a class or teaching is passing on the infection. As I teach a lot of older people and have family with reduced immune systems it's something I sweat about. But with most bugs being contagious from a few days before you have symptoms to up to a week afterwards it is basically impossible to avoid each other during infectious periods (those sneaky little bugs make it tricky!)
When you are sneezing or coughing you can take basic hygiene precautions; cough or blow your nose into a tissue, use hand gel and don't hug and kiss everyone! And remember, Zumba Fitness is not a contact sport – even during salsa!
As a teacher I find it very hard to decide whether to teach, knowing that helping people to keep active can boost their immune systems and mean they have a better chance of avoiding all the bugs in circulation at this time of year, not to mention all the other benefits of regular exercise. I guess overall I take the long view that, with 80% of serious illnesses and mortality in this country being related to inactivity, it is still better to err on the side of over-doing it than under-doing it!
Christmas reminders!!
This December everyone who comes to class will get one First Class Free gift card to give to a friend! You can also buy Gift Cards for classes which come with a greetings card and have the added advantage that you can buy as many as you like - they cost the price of the class plus £1 for the card!
This year instead of our usual Tuesday night Christmas party we’re having TWO CHRISTMAS PARTIES, which will both be more relaxed with games and competitions spread out through the evening. Tickets are £10 and you get a Christmas present too!! Please do book as it really helps me to organise presents. prizes and refreshments, as well as making sure I don’t have to turn anyone away due to overcrowding - safety first!!
Tuesday 16th December - Christmas party - Vestry Hall - 6-8:15pm
Thursday 18th December - Christmas party and LAST CLASS of 2014 - Wimbledon Park Hall - 7:15-9:15pm
We will also have a little celebration in Arthur’s cafe after each of our lunchtime Zumba Gold classes on Monday 15th and Tuesday 16th! Phew!!
Classes start again on Saturday 3rd January when I will hopefully be bringing my boyfriend (&%^!!) to try his very first Zumba Fitness class - so why don’t you use it as an excuse to bring your boyfriend or husband to give it a go!!
Congratulations!
To all you guys who completed reward cards last week!
Polina completed 5 classes, fit and furious on your feet!
Jennifer completed 10 classes, too awesome!
Laura completed 10 classes, tango-rific!
Jan completed 30 classes, that’s incredible!
Angela completed 70 classes, salsa -stounding!
Dates For Your Diary
Monday 15th December - Christmas celebration after class in Arthur’s - 12:45pm
Tuesday 16th December - Christmas celebration after class in Arthur’s - 1:15pm
Tuesday 16th December - Christmas party - Vestry Hall - 6-8:15pm - £10 please book if you can to help with planning for presents, prizes and refreshments
Thursday 18th December - Christmas party and LAST CLASS of 2014 - Wimbledon Park Hall - 7:15-9:15pm - £10 please book if you can to help with planning for presents, prizes and refreshments
Saturday 3rd January - first class back - bring your boyfriend or husband - I’m bringing mine to try his first class!
Thank You...
...for an amazing year! Being able to keep teaching classes, whether they are a specialty or good old regular Zumba Fitness is a huge joy and blessing for me, and none of it happens without you.
Much love, Pearl
No comments have been added yet.
