by Sandie Dennis
Join a live fitness
session with PT
With the Government enforcing new rules in allowing us to
exercise outside once a day, (something I never thought I’d
write in my lifetime) I’ve found three wonderful resources to
continue to keep us fit and healthy during our time indoors.
With most of us working remotely
from home we’re not in our normal
surroundings or maybe using equipment
that we don’t usually use in the office,
which can create aches and pains. This
along with my passion in wanting to
continue and maintain our positive mental
wellbeing, it’s important to take breaks
out in our days for fitness during these
challenging times. So, I have resourced
three areas that will help you stay fit and
increase your wellbeing in the
The first is, chair-based exercises to stay active by doing light
exercises from your new make-shift desk in a spare room,
kitchen or dining rooms at home.
The second, a fabulous resource of an actual ‘Live’ fitness
workout session with Luke Turner a qualified Personal
Trainer and owner of www.transform2fit.co.uk If you cannot
make the ‘live’ class, you still have access to it at time that
suits you, along with a private group chat arena and recipe
and diet advice created by Luke. To any employees who work
in the firms in which I consult, Luke is offering three days of
classes for free as a trial.
And the third is Yoga classes with an experienced teacher,
Jenny Kaur who again is offering ‘Live’ classes throughout
1. Leg Extensions
While sitting down, lift your legs alternatively
until they’re straight out in front of you. Hold for
as long as you are comfortable, then lower and
lift the other leg. Repeat 10 times. Try counting
how long you can keep your legs raised, and see if
you can increase the time a little each day.
Then lift one foot a few inches off the floor,
keeping your knee bent at 90 degrees. Again,
hold until it becomes uncomfortable then switch
to the other leg.
2. Arm Extensions
Holding your arms straight, move them behind
you and lift them up as far as you can, which will
do wonders for tight shoulder muscles, then
bring them forward, keeping the arm straight,
until your hands meet. Make sure your shoulders
don’t creep up around your ears whilst doing this
exercise and try to maintain an upright posture
throughout. Repeat 10 times.
3. Neck rotations
Relax your shoulders and lower your chin until
it touches your chest and take a deep breath in
while rotating your head very slowly clockwise.
When your head is as far back as you can get it,
slowly begin to exhale while circling your head
back to rest your chin on your chest again. Do this
5 times clockwise, then 5 times anti-clockwise to
relax and stretch tense neck muscles.
4. Back twists
Sit up straight and put your left hand on the small of
your back, with your elbow bent. Twist to the left as
far as you can comfortably. Change to the right side
and repeat. Keep switching from side to side, and
always move slowly and smoothly – don’t jerk or
force yourself to twist further than is comfortable.
5. Punch the air
Punching the air above your head with both arms
for intense 30-second bursts is a great way of
releasing stress and getting your heart beating
faster. Then repeat in front of you and to the sides
and finish with 30 seconds overhead again.
Move around whenever possible, do not sit for
more than 20 minutes. Whatever position you
adopt, don’t stay like it for more than 20 to 30
minutes. Constantly changing position uses all your
muscles and all the systems in your body.”
Here are more tips for moving more during
• Instead of sitting for phone calls, stand up and
walk around as you take them.
• Don’t keep water on your desk, walk to the
kitchen to get a drink whenever you feel thirsty.
• Set your phone alarm to remind you to have
water, along with exercise breaks.
3 day trial, access
complete range of
Luke direct on his
2: Book a ‘Live’
your home with
With everything that’s going on in world at
T2FIT have decided to go LIVE! and we would
love YOU to join us.
For £9.99 per week you can have access to our
T2FIT LIVE! HOMEHIIT Workout Package.
What does this include we hear you say.....
• X 1 LIVE! Workout session per day via the zoom app
(free to download).
• If you cannot attend at the scheduled time you will have
access to the workout once it has gone LIVE!
• Fun weekly challenges.
• Recipe ideas/suggestions/hints and tips.
• Access to a private group chat.
Transform 2 FIT
Phone: 07572 459812
Based: Addiscombe Cricket Club,
“An active mind cannot exist in an inactive body”
This membership package runs weekly,
there is NO contract (you can opt in and
out at any time)
It will be available FREE of charge to all
Public Health Workers;
we appreciate everything you are doing.
(If this applies to you please contact us to
We want to help keep you active, engaged
and occupied during this unsettling time.
Although this is a different way to train
it will help to keep you moving, will give
some structure to your day because let’s
face it we all do like routine and above all
it will help maintain your health.
So, who’s in?
Click the link below to sign up.
Find us on Social Media:
3: Online Vinyasa and
Roll your mat out at home with Jenni Kaur as she offers
space to share teaching of Kundalini Yoga and Vinyasa Yoga.
With 12 years experience teaching and holding workshops
in the UK and Internationally, her expertise has become
grounded in bringing the spiritual into the material, her
values strongly rooted in authenticity and bringing joy
Kundalini Yoga is a spiritual form of practice using both
physical exercises, mantra and meditation to help
strengthen the body and bring balance to the mind.
Kundalini helps you to tap into you higher potential and
deep sense of rest.
Vinyasa Yoga is physical style of yoga, where you
flow between poses giving you increased flexibility,
strengthening the body and helping to focus the mind as
we work with the breath.
Make yourself comfortable, create your own space at home
and see you on the mat!
*Chair Yoga available soon, please contact for more info.