Jazz/Latino/Dance Exercise suitable for over 50s, pregnant ladies, people returning to exercise, chair-based, or wanting a low impact and less hectic dance experience
The Mind Body and Soul Coach Kathy Yvanovich welcomes you!
As the song goes: "I'm never gonna not dance again!"
Dancing is in my blood. I have to dance, like some people have to sing, make art or music. Yet there are fewer opportunities to dance together nowadays especially if you're over 50 like me!
Ask me for regular dance sessions for just yourself or a group of friends/colleagues; with Thorough warm-ups including feet/ankles, spine and hips, exciting music (you can choose!), styles, balance work, good stretches and cool-downs. Honour your dancing spirit and strut your stuff!
1-to-1 PT or private groups
Previously called Zumba Gold, my dance fitness classes combine jazz/Latino/world dance, are low impact with those exciting dance styles, flavours and spice but without hops, too-fast or too complicated choreography, no dizzying turns (unless you want and can include these). Suitable for every body including pre-natal, post-natal, over 60s and seniors, people returning to exercise, and chair-bound. My classes are choreographed for the students. “Keeeep Dancing!”
1-to1 or group event £70 approx. 1 hour (Charges apply for out of the SE London Dulwich area.)
I was a jazz dance teacher-choreographer in the 1980s working 1-to-1 with Paul Young, Bananarama, Rick Astley, Mandy Smith, Pepsi & Shirley and many more singers, performers and models as well as teaching open Jazz Dance classes (my own classes as well as for Bruno Tonioli). Now in my 60s, I've swapped the dance studios of Covent Garden for local Dulwich Leisure Centre where I teach regular classes for "Silvers" over-60s; and at a retirement village where the ladies revisit their old dancing memories and have fun!5 private/group classes, £350. (Charges apply for out of the SE London area.)
Music: old, new, Latino, world
Let your hair down! Let go! Dance, feel the music, have fun and of course we'll put your safety, fitness and wellbeing first. Get some friends together or book 1-to-1 just for yourself. Play your favourite "guilty pleasures" music. Low impact, easy to follow moves are adapted for every body. Have a chair close by as a prop and for relaxing stretches.
Choose a well-ventilated room; wear loose, comfortable clothes and flat, soft-soled shoes. Enjoy your dance party!
Please book before the Christmas rush!
10 x dance fitness classes (group or PT)
£600 for 10 sessions taken within 4 months, in person, local to Dulwich/Herne Hill, SE London.
Immunity and MICT, moderate intensity continuous training
Recent research has led to Dr Paul Batman publishing a paper in 2022, Physical Activity and the Immune System. In a nutshell...
DID YOU KNOW...?
Significant positive changes in immune system functioning can occur as a result of continual habitual physical activity:
MICT 3-5 times a week for an average of 30-60 minutes per session (for at least 12 weeks for measurable difference).
Moderate-intensity continuous training, MICT, rather than HIIT (high intensity interval training which has been all the rage for a few years), could be more effective in creating positive changes to T-cell functioning and improving immunity. (HIIT can decrease helper T-cell concentration and reduce total T-cell numbers and helper T-cells by 38%!) Whereas MICT increased total T-cell number and helper T-cells by 20%!
Neutrophils are very potent weapons against infection - but too many can cause damage to healthy tissue. (If you want to improve immunity, don't over-exert yourself with HIIT or equivalent exercise!)
Improved immunity is associated with a reduction in the accuracy of neutrophil migration and the decreased clearance of bacteria. Neutrophils are key leukocytes that arrive at infected sites and can increase in number from resistance training lasting more than 30 minutes, as well as continuous aerobic training and high-intensity exercise; but only remain elevated for 30-60 minutes post-exercise. This means that we need to exercise DAILY. (Examples could be faster walking, just picking up your pace until your puffing a bit but not so out of breath that you can't string a sentence together.) The migration of neutrophil is critical in controlling infection, inflammation and wound repair and, if neutrophil does not migrate sufficiently, can cause damage to surrounding tissues by elevated protein breakdown leading to further immobility.
Inactivity and sedentary behaviour can play a significant role in a further loss of speed and accuracy. Neutrophil performance is highly regulated and dependent on physical activity levels: the more active you are, the greater improvement in neutrophil functioning can be.
Improvements in aerobic capacity, glucose control and reduced body fat could be the catalyst for improvements in neutrophil functioning.
Physical activity is a powerful mediator for improving immunity during the ageing process as well as offsetting immunosenescence.
With an increase in T-cell mobilisation immediately during and after an exercise bout that tends to be higher in more physically active older adults, indicates the gains are much greater with ongoing participation in all movement.
As they say on TV's "Strictly Come Dancing": "Keeeep dancing!"
If you find it difficult to achieve MICT 3-5 times a week, contact me and let's sort out a healthy programme for you.
" I first met Kathy at her Zumba classes and was immediately struck by her smile. It made me think I want what she’s got!! I decided then to embark on some one to one sessions as I felt I needed some extra support in order to tackle some ongoing issues. My work is stressful and there are times when I find myself 'running on empty', through Reiki. Its been amazingly therapeutic, helping me to think more clearly. Sometimes we’ve spent sessions on planning and implementing strategies for helping me order my life, as there are occasions when I can be overwhelmed. I can always tell when I’ve just had a session as my approach is calmer and more productive. Perhaps the most surprising thing is that coming from a scientific background I was initially fairly sceptical. However I can highly recommend Kathy to anyone who wants a tailor-made programme to support them at different times. Thank you, Kathy. Yours, Olivia."
" Thanks for your lovely classes." Ruth, Zumba Gold classes.
" It's been a blast! Here's to next year..! " Liz, Zumba Gold classes.
" Over many years., Kathy has provided the perfect balance of challenge and support to ensure I reach my short term goals or maintain my well being. She is knowledgeable, insightful , thoughtful and authentically focused on what I need without letting me off the hook! Thank you Kathy!" Mel Richards, PT with Zumba.
" Kathy is an inspirational Personal Trainer. She gets the balance right between carrot and stick - getting you to work out longer and further than you'd perhaps imagine you could, to maximise the benefits." David Whistance, Finance Director and Photographer.
" The remarkable thing about Kathy's Personal Training sessions was how adaptable she was. When I was a pregnant mother, with a toddler, she would alter the class depending on whether we needed to be quiet for the sleeping child, or outside. She was careful to monitor my changing needs as my pregnancy progressed, keeping me wonderfully, but safely, fit throughout. She even had me using my children as weights to lift! We both really miss her now we are no longer in London." Rosalind Whistance, Editor.
" There's not much Kathy doesn't know about fitness. She herself is the fittest person I know. She always invests a lot of time and care in her personal clients and gets excellent results. Her Zumba classes are fun and energising and Kathy ensures everyone who attends them has fun as well as getting a good workout." Rachel, Costume Maker, 2010. "Personable, Expert, High Integrity."