Merry Christmas, everyone
It’s the most wonderful time of the year. With December in full swing, life can get a little hectic, and finding time for a good walk might be tricky. But don’t worry, Kt has created some Christmas-themed workouts and given us some tips on how to stay active, keep you moving and feeling merry.
This month, we’re delighted to shine the festive spotlight on Michael, our newest walk leader. Last month we welcomed Kate, and we’re excited to join both of them on some joyful winter walks.
Our walk leaders are sleighing December (quite literally) and will be bringing you your usual walks, with only a few small exceptions. Don’t forget to check the weekly bulletins so you don’t miss a thing.
And finally, at this special time of year, we’re reminded how lucky we are to have such a wonderful group of members who have become cherished friends. For many of us, our weekly meetups bring comfort, company, and plenty of Christmas spirit. If you know someone who might be feeling a little isolated, why not pop by for a quick hello or give them a call? A small gesture can make a world of difference—Christmas can feel lonely for some.
Wishing you all a warm, joyful, and magical Christmas.
The Countdown Starts
Over December, we will be releasing workouts to keep you active over the festive month. You can access these workouts as much as you like. These are home workouts, with a variety of styles so there is something for everyone. Keep a look out for each release. Treat it like advent, a surprise with each release day.
Every session will offer options to cater for mixed abilities. The sessions will be 20 – 30 minutes, so there is something manageable for everyone. You can pick your favourite and mix and match sessions to create longer workouts.
The disciplines are there to support your walking, as well as a bit of fun.
Enjoy your Christmas gift from us at Coast and Country!
Please share any pictures of you in action! Let us know how you get on.
Dance
A fun, uplifting dance class, covering different styles to energising music. It is for all levels, to improve your fitness and co-ordination.
Conditioning Workout
You will want something weighted for this session. It includes upper and lower body exercises to challenge your strength. Dumbbells, tins, water bottles can all be used for resistance.
Supple Strength
A holistic class, blending yoga, Pilates, and basic stretching. Focusing on balance, strength, and flexibility, for a whole-body workout.
Let’s Talk About…
Ways To Stay Active Over the Christmas Holidays.
With the festive season upon us, we want to try maintain the healthy habits we have created over the year. The evenings are darker; everyone’s routines are changing with different social events happening over December. With naughtier food on the table, it is harder to stick to your usual routine.
Here are some tips to help keep you healthy over the next month when you can’t make your usual walk.
- We have workouts ready for you to follow at home. If you can’t get outdoors, for whatever reason, don’t worry. We have that covered. Look out for new workouts for Christmas!
- Encourage family activities away from screens. Whether it is a family walk, trip to the park, a game physically active, standing listening to carol singers. Anything to get us on our feet.
- Go on a Christmas lights hunt. Go around the local area, exploring the lovely lights people put out or what the town has to offer. We always make it a family tradition and pick our favourite house.
- Make a post-meal walk compulsory. Whatever the weather, enjoy a gentle stroll after a full meal.
- Consider physical activity daily. All movement counts. A walk to the shops, up and down the stairs, gardening, hoovering. Think about how daily errands count towards your effort levels.
- Dance like no one is watching! Dance at home, dance to the radio, put the Christmas tunes on whilst you cook.
- Try a parkrun. You don’t have to run, you can walk. Try out free local events. Enjoy the social aspect and get out of your comfort zone.
- Relax, eat treats, and behave like it is a de-load week. It is just as important to rest and slow down. Have the slower mornings, work with the season.
- Try one act of kindness every day. This will help another but also aid your wellbeing this month.
- Introduce 5 minutes of mobility every morning over December, or if you find yourself sitting a lot. Keep the joints moving.
Our Developing Walk Leader Team
Michael and Kate have now led their first walks in Slindon and Wittering. The feedback has been excellent, and members are already looking forward to joining them on more walks, so keep an eye on the schedule!
Sadly, Tracey has decided to hang up her walk-leading boots. As many of you know, she is extremely busy with her role as a vicar. I’d like to take this opportunity to thank her for the wonderful commitment she has shown to the group, first under Sylvia’s leadership and then mine. Tracey will still join us on walks whenever she can, and the door will always be open for her to lead.
Introducing Michael
I first found out about Nordic Walking when my wife, Paula, joined the group. She seemed to be having too much fun, so I decided to investigate further. Having always enjoyed walking, at that time I was restricted by osteoarthritis of both ankles. Following the replacement of one ankle joint I joined up (doing training with Colin on 2 rainy Saturdays run by Denise on Littlehampton Sea front). From slower beginnings, replacement of the second allowed me to increase my range and enjoyment of walks.
Walking is part of the joy of this group, but it is my fellow walkers who add the magic touch. I have increasingly been involved in social activities, annual walking weekends away, birthday meals and much more.
As a new walk leader l look forward to showing you some of our beautiful Sussex countryside, using established trails and perhaps adding something new.
Michael
Exercise of The Month
Cat/Cow
As well as a beautiful stretch for your back and neck, this is good mobility for the spine. With Christmas coming, it can aid digestion, help with your core, and improve posture with spinal alignment. The movement through the body can warm the body and boost circulation to the spinal discs.
Technique
With the hands under the shoulders, have a small gap between the legs with the knees under the hips, to start in a tabletop position.
Keep the elbows soft. With the folds facing each other.
Relax your centre, take a deep breath in, bringing the chest forwards and lifting your gaze.
As you exhale, tuck your tailbone under and look at your belly button.
Try lift the spine up towards the ceiling to round the back from the top of the neck to your pelvis.
Breathe in and out through the nose.
Push into the floor with your hands and knees.
Utilise the pelvic floor as you exhale.
Repeat a few times and enjoy the stretch.
Options
You can hold these two poses or keep them flowing with the breath. This helps with the connection between the breath and movement, but holding the position gives the body time to get used to the position.
You can do this standing (with your poles), or chair based.
Feel free to increase the amount of time you do this for.
Contraindications
Caution needs to be taken should you have a back or spine issue.
Be careful with the wrists and knee issues due to the position you are in. Chair based can assist here.
£25 Per Month DD – What do you get for your money?
Unlimited walks, workouts and online content. That means, if you are on DD, you get unlimited classes with me, your main instructor, and up to 15 a month with WALX HQ. You also get 1 free session a month with any other participating instructor irrespective if online or practical. That could be a variety of instructors in different area.
Weekly Bulletin
To save you having to work your way through the website each week I send the Weekly Bulletin, usually on a Saturday. If you
do not receive it, please go into your Profile and opt-in under settings on the Exercise Anywhere site. On the WALX website
you will find it under communication preferences.
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📧 Email: denise@walxcandc.co.uk