The Mind Body and Soul Coach Kathy Yvanovich welcomes you
Health is Wealth! mindfulness, moving meditation...
Most of my clients are over 50 but if you're not there yet, call me anyway!
If you want an experienced instructor, I could be the one for you. With over 40 years experience in teaching dance, exercise and lately yoga, I'm non-judgmental, empathetic, non-competitive and will adapt to your fitness needs of that day and always prioritse your wellbeing.
Looking forward to working with you! Get in touch!
Some of my clients just want a fun dance class or a great stretch to enhance their fitness regime, or extra specific exercise; some need to reduce cholesterol, slim their waistline, get back to exercise after a long break. Maybe you can't get motivated on your own and need encouragement, variety of exercise and techniques. Some people have special considerations, eg. a previous injury/condition. Whatever you want and need, tell me and let's arrange a meeting or initial consultation in person or remotely online.
You probably already know that appropriate exercise, correct posture, movement and breathing practices can beat anxiety and stress (remembering that stress = fatigue), improve sleep, minimize aches and pains, feels freeing as well as many other benefits of regular, suitably tailored movement.
Did you know
that lifting weights can boost your memory? And working your core reduces stress? Going for a walk stimulates creativity?
Did you know that it’s easier to change our state than our minds, and that changing our posture immediately affects our minds and our moods?
Our sessions could additionally combine physical exercise with confidence-building, intrinsic motivation and mental techniques to align your whole being (conscious mind, subconscious, unconscious, higher self, mind-body-soul to your fitness goals, regular dietary reminders, reviews or guidelines.
My clients tell me that exercise becomes easier, their sleep better, movement smoother, healthy choices more natural and automatic, success feels realistic, goals happen, and they feel happier about sustaining their healthier lifestyle.
or French Riviera at our seaside Retreats,
or Zoom/WhatsApp video
Click for PT, dance, yoga, exercise
Get in touch!
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...
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!) If we're training for a sporting event, however, we need to be more aware of how we feel, how much to exert ourselves, avoiding stress/burnout/injury etc; and to rest and recover sufficiently.
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.
