Fitness Classes

Fitness Classes

Leanne Bird of BirdSol runs several classes throughout south Ceredigion (Llandysul, Aberaeron and Cardigan).

Classes offered include:

Where is it?

yoga classLeanne Bird takes you through a Classical Yoga class – best described as Hatha yoga – in Aberaeron for BirdSol Fitness | Nutrition | Massage | Wellbeing and Llandysul for HAWC (Health and Wellbeing in Communities). A different session each week, Leanne caters for beginners to intermediates and the classes will even benefit the more advanced yogi.

What is it?

Yoga is actually a spiritual practice (not a belief system) with physical elements. In the western world we tend to focus on the physical aspects. Leanne’s classes are based on classical yoga but take more of the Hatha style which is mainly the asanas, pranayams and relaxation, with short meditations.

A typical session includes:

  • a short concentration and pranayama (control of prana (energy) through breath – grounding you into the moment, calming and increasing your focus
  • warm-up to get your muscles warmer and joints starting to mobilise before any more intense stretching
  • Asanas – a variety of yoga postures which provide benefits of stretching and strengthening the body, improving blood flow – particularly to organs and spine, improving lymph flow (removal of toxins) and if you are concentrating on the postures – active meditation – which over time improves concentration.
  • Relaxation – this takes the form of the posture called ‘Savasana’ or ‘the Corpse Pose’ where you lie on your back and the aim is to fully relax your body and mind. The aim of this in yoga is to relax yourself fully before performing meditation, enabling you to clear all those iratic thoughts (yogash chitta vritti nirodhah) and be with your ‘true self’ (tadah drashtu svarupe avasthanam).

Occasionally we will do a short meditation and sometimes Leanne will focus on some key asanas for common postural issues.

What does it benefit?

As well as the benefits listed above, yoga can help improve posture and therefore reducing non-specific lower back pain, shoulder and neck pain. It can also improve your sleep, help you to lose weight, provide tools for reducing anxiety and can help on the journey of recovery of depression. Leanne has specifically worked with clients with MS which had very positive results for the patient. In addition, Leanne has had participants with Parkinson’s disease.

If you are suffering from a condition which you believe yoga may be beneficial for, you may need to seek your GPs permission (usually written form) before taking part in the class. If you are pregnant, please seek your midwifes advice. Leanne is not a trained ante-natel or post-natel yoga teaching and therefore is limited to the asana that she can work with pregnant participants.

Where is it?

Leanne Bird of BirdSol runs a Low Intensity Circuit class in Llandysul for Calon Tysul.

What is it?

Circuits is a great all round exercise covering both cardio-vascular and resistance work and covering arms, legs, core and hips. Each week will be different giving you plenty of variety to keep coming back for more. It is suitable for all ranges of fitness levels as Leanne provides on each station 3 or even 4 levels to choose from although it is aimed more towards lower intensity.

A typical session includes:

  • A warm-up with mobility and stretches
  • A set circuit – different each week – but essentially there are a variety of ‘stations’ which have a card for the exercise to perform. Each will be carried out for a certain time meaning you can go at your pace. There may be two or 3 circuits performed with a break in between and there may be sessions where shuttle runs are between each station or other exercises
  • Some weeks we may finish with a ‘finisher’ such as a wall-sit challenge
  • Cool down and stretches

What does it benefit?

Circuits is a great full body workout both cardio and resistance. It is great for losing weight or if you are looking to strengthen your muscular endurance. Sessions also focus on functional mobility (keeping you doing all the things you need to such as climb stairs and reach the top cupboards as well as improving your balance to help reduce falls. Leanne’s circuits are also great if you need a low impact activity as low impact variations are provided for each station.

spinningWhere is it?

Leanne Bird of BirdSol Fitness | Nutrition | Massage | Wellbeing runs a Friday morning spinning session in Llandysul, Ceredigion.

What is it?

Spinning or group cycle is a group exercise where people are on a spinning bike for the full session. A spinning bike has a flywheel that provides motion for a while even when your legs have stopped and has a level for putting the resistance up and down. Leanne’s sessions are choreographed to music and you will get a great variety from 80’s cheese to modern hits to keep you cycling on. One participant said recently that she has never sweat so much and didn’t know she could!

A typical session includes:

  • A warm up including mobility
  • A main session to 4 or 5 songs with sprints, sections of ‘climbs’ (where the resistance is increasing as if you are going up a hill) both seated and standing as well as other moves such as ‘jumps’ moving from seated to standing and ‘glides’ leaning back over the seat while in standing. The sessions are choreographed to the songs so your really get that extra boost as the bass kicks in or the chorus goes crazy!
  • Cool down and stretches

What does it benefit?

Fantastic cardio-vascular exercise that also strengthens the legs, bums and hips. It also helps to build the core and back. Spinning is also really good to provide balance for runners and provides indoor work for cycling.

Where is it?

Sessions are held in Cardigan Bay in New Quay, Ceredigion Monday nights 7-8pm. Sessions start 24th June. Book through the Cardigan Bay Watersports website.

SUP-FitnessWhat is it?

SUP Fitness and Training sessions are a really fun way to be active, get on the water and/or improve your paddleboarding skills. Every session is different including a variety of skills work, exercises on the paddleboard, cardio, exercises on the beach and games.

Ideally you will have paddleboarded before. If not, please contact Leanne on 07876 754645 to arrange a lesson. You must be able to swim at least 50m in the sea unaided. Minimum age 12.

 

fullsizeoutput_15c7What is it?

Why not try a new challenge and give stand up paddle board yoga (SUP Yoga) a go? Find the balanced feeling you’ve been searching for and discover stand up paddle boards in a more relaxed and centred way. Take in the motion of the water whist enhancing your focus, improving your posture. A fun and unique experience not to be missed but enjoyed.

Book your group now (maximum 8), larger groups may be arranged, by calling 07876 754645 or emailing me@exerciseyourfreedom.com

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