Karie’s Health and Fitness.

😁 Join my low cost monthly Facebook group for a healthier and fitter lifestyle 😁

Message me 👍

Last few spaces for Tuesday’s classes 💪

Book now ⬇️

https://bookwhen.com/kariecrane

First class FREE 🙌

😁 10 reasons to join a very friendly, supportive, motivating community group exercise class ⬇️

1. Confidence

2. Self esteem

3. Positive routine

4. Meet new friends

5. Feel good in yourself

6. Release happy endorphins

7. Stress relief

8. Improve physical and mental health

9. Improve sleep quality

10. Have fun and feel amazing 😁

😁 Exercise and group fitness is more
important than we think and so beneficial for our mental health 😁

🙌 Come and try a class for FREE … you will love it 😁

🚴‍♂️ Here is Paul Holberry smashing Spinning this morning 🙌

🚴‍♂️ 45 minute non stop spin class and a new record 🥇

😳 Look at the calories burnt in 1 spin class 😳

👏 Awesome work Paul 🙌

🙌 Yay I love Mondays 🙌

💪 Have you booked your classes this week?

https://bookwhen.com/kariecrane

😁 First class FREE 😁

#

😁 Monday morning early workout to start your day in a lovely relaxed beneficial way 😁

✔️ 7.15-7.30am

Good luck tomorrow 👍

Get yourself Christmas ready! - Click the link to find out about getting yourself fit and fabulous in time for the festive season!

https://mailchi.mp/0b586a85b213/summer-special-newsletter-13566951

🙆‍♀️ Exercise isn't all about high impact classes and lots of sweat!

🙆‍♀️ Classes that focus on improving mobility and maintaining flexibility are just as important and can bring huge health benefits

🙆‍♀️ Greater range of motion in your joints ⬇️
easier to carry out daily activities

🙆‍♀️ Reduces muscle tension and tightness ⬇️
reduction in pain
Improves balence and stability ⬇️
feel steady and reduce risk of trips/falls

🙆‍♀️ Better joint stability ⬇️
lower risk of injury and good joint health

🙆‍♀️ Promotes proper movement patterns ⬇️
injury prevention

🙆‍♀️ Encourages good posture ⬇️
reduces strain on muscles and joints

🙆‍♀️ Enables relaxation and mindfulness ⬇️
helps to relieve anxiety and stress

🙆‍♀️ Builds agility and coordination ⬇️
enhances functional skills and sports performance

🙆‍♀️ Regularly attending low impact mobility classes will improve your overall health and help prevent age-related mobility issues.
🙆‍♀️ Your joints and your muscles will stay strong stable and mobile, ensuring you can enjoy your life to the full as you get older.

🙆‍♀️ Every Thursday 6.45-7.15pm

Book now ⬇️

https://kariecrane.co.uk/

❓ Have you tried this awesome class?

🥵 Challenging cardio class with so many benefits ⬇️

🙌 Burns lots of calories

🙌 Lose fat

🙌 Reduce blood pressure and resting heart rate

🙌 Improves stamina

🙌 Increases strength

🙌 Relieves stress

🙌 All abilities welcome as modifications are shown

🙌 It’s fun 😁

👍 Join me Thursdays 6.00pm-6.45pm

Book now ⬇️

https://kariecrane.co.uk/

🙌 What a class 🙌

🎶 All moves are perfectly synced to the music 🎶

✔️ Suitable for all levels of fitness.

✔️ In class or live Zoom

😁 Tuesday 6.05 pm

❓ Are you menopausal?

❓ Are you getting enough exercise in?

💪 Exercise is essential for a healthy lifestyle for menopausal women ⬇️
Regular physical activity offers numerous benefits, including managing weight, reducing the risk of chronic diseases, improving mood, and promoting overall well-being.

✅ Aerobic exercises
Engage in activities that elevate your heart rate and increase breathing, such as brisk walking, cycling, swimming, jogging, spinning classes are ideal 🚴‍♀️

✅ Strength training
Strength training exercises to maintain muscle mass, improve bone density, and support joint health. Use free weights, barbells, kettlebells or resistances bands.
I use all these in classes 💪

✅ Flexibility exercises
Perform stretching exercises to maintain or improve flexibility and range of motion. Engage in activities like Pilates, to enhance muscle flexibility, balance, and core strength. These exercises can also help reduce stress and promote relaxation.
I offer Pilates, FLEX and pure stretch classes 🙆‍♂️

✅ Weight-bearing exercises
Include weight-bearing activities to support bone health and reduce the risk of osteoporosis. These exercises involve supporting your body weight, such as walking, dancing, stair climbing, or hiking. Combine them with strength training for optimal bone health benefits.
Always weight bearing exercises in my classes 🚶‍♀️

✅ Balance exercises: Incorporate exercises that improve balance to reduce the risk of falls.

❓ Are you doing all these?

I can help 🙌

1. Join my fun, friendly, supportive community classes 🤩

2. Work with me one to one for a more specific bespoke training programme, free consultation 👍

3. Join my low cost monthly menopause group with mini workouts, meal plans and much more 🙌

Message me for more information 👍

FREE 🙆‍♀️

🙆‍♀️ Join me live at 7.15am for a lovely Pilates workout

Get yourself Christmas ready! - Click the link to find out about getting yourself fit and fabulous in time for the festive season!

https://mailchi.mp/0b586a85b213/summer-special-newsletter-13566951

Karie’s Health and Fitness. Exercise classes and personal training for all abilities.

❓ Are you feeling stiff?

❓Do your muscles and joints feel tight?

🙆‍♀️ Join me this evening for a very beneficial FLEX class to loosen up and feel great 😁

👍 Hope to see you later 👍

https://bookwhen.com/kariecrane

Have you booked FLEX for tonight at 6.45pm? 🙆‍♀️ A fantastic mobility and flexibility class to increase your range of motion for everyday activities https://kariecrane.co.uk/

🙆‍♀️ PILATES 🙆‍♀️

🙆‍♀️ How to get the most out of your Pilates classes ⬇️

✔️ Consistency, attend classes regularly to build strength, flexibility, and endurance progressively.

✔️ Communicate with me, Share your goals and any physical limitations or injuries to receive personalized guidance.

✔️ Focus on proper form, Pay attention to alignment and technique to maximize effectiveness and prevent injury.

✔️ Mind-body connection, Engage your core and concentrate on the movements to enhance the mind-body connection.

✔️ Breath control, Coordinate your breath with movements, as proper breathing helps with control and relaxation.

✔️ Cross-train, Complement Pilates with other forms of exercise like cardio or strength training for a balanced fitness routine.

✔️ Stay hydrated and fuel your body, Drink water before and after class and maintain a balanced diet to support your workouts.

✔️ Be patient, Results may take time, so stay patient and persistent in your practice.

🙆‍♀️ Wednesdays 6.45pm

🙆‍♀️ Mondays 8.45am

🙆‍♀️ Tuesdays 8.30am

✔️ In class, live Zoom or on demand ✔️

Book your space here ⬇️

https://kariecrane.co.uk/

FIRST CLASS FREE 👍

❓ Are you eating the correct foods before exercise to fuel your body sufficiently ❓

⬇️ Here are 10 foods to eat before ⬇️

1️⃣ Banana with Almond Butter
A banana offers quick-digesting carbohydrates, while almond butter provides healthy fats and protein.

2️⃣ Greek Yogurt with Berries
Greek yogurt is rich in protein, and the berries add natural sweetness and antioxidants.

3️⃣ Oatmeal with Fruit
Oats are a great source of complex carbs. Top your oatmeal with sliced fruits like berries or banana for added nutrients.

4️⃣ Whole Grain Toast with Avocado
Avocado offers healthy fats and fiber, while whole-grain toast provides carbohydrates for sustained energy.

5️⃣ Trail Mix
A mix of nuts, seeds, and dried fruits provides a balance of healthy fats, protein, and carbohydrates.

6️⃣ Hard-Boiled Eggs
Eggs are a protein powerhouse and an excellent choice for pre-workout nutrition.

7️⃣ Apple Slices with Peanut Butter
Apples offer carbs and fiber, while peanut butter adds protein and healthy fats.

8️⃣ Cottage Cheese with Pineapple
Cottage cheese is high in protein, and pineapple adds natural sweetness.

9️⃣ Hummus with Carrot Sticks
Hummus provides protein and healthy fats, and carrot sticks offer carbs and crunch.

1️⃣0️⃣ Smoothie
Blend a combination of protein powder, frozen fruits, Greek yogurt, and a liquid of your choice for a balanced pre-workout snack.

😁 Remember to consume your snack about 30 minutes to an hour before exercise to allow your body to digest and convert the nutrients into energy. 😁

🙌 THIS IS WHY I HAVE THE BEST JOB IN THE WORLD ⬇️⬇️⬇️

😳 Wow! Well done Lisa Barrie 💪

👏 Massive congratulations Lisa, you work very hard in class which is why your getting these awesome results.

❤️ So proud of you and always a joy to have you in class

I have worked with Karie for over 7 years and have always worked hard at keeping fit and eating as healthily as I can. It’s not always easy and I do go through bad days but don’t beat myself up for a bad day… I just pick myself up and get on with it the next day. Going through the menopause has been tough and one of the things I struggled the most with was weight gain. It’s so much harder to lose weight and keep fit and healthy when going through the menopause. Thanks to all the different classes, amazing advice that Karie provides with health and nutrition and the different areas of the body they target, I have started to do more classes - 10 one week and 11 the next at the very least. When I can’t attend class or if it’s an extra I want to do, I workout at home using the members area that Karie has on her website which is amazing with absolutely loads of classes to choose from. Due to this in the last 7-8 weeks I have lost a stone in weight and most importantly for my health, I have lowered my BMI from 35 to 29. I could never have done this without the support of Karie and everyone in class. It is a really fantastic community where everyone supports one another in so many ways and I wouldn’t be without it. The benefits are amazing. I can’t thank Karie and everyone in class enough for the support and love through some difficult times but it just goes to show that if you work hard, have the love, encouragement and support of an amazing community you can achieve your goals. I’m not quite where I want to be but I’m well on the way and will continue to work hard to get there.

FREE!

💪 Join me Monday morning on Facebook live for a standing core workout 😁