Proj London Health

Got it, and just replied :)) See you there for 9-20am with a 9-30am start, included monsters too. When one of my daughters was c. 5 or so, she use to do something very very strange, amazing and quite breath taking.... will let you guys know at 9-25am. McCabe

Grace.... you will be amazed at what she did! McCabe

So pleased! Did the 20-mins feel like 20-mins or 45-mins? I try to make every second count, but exercise is only the second part of it, inter-action with fun is the primary. OK, having had two daughters let me give you ladies a snippet of the early days. Let me start with the youngest, Grace. Around the age of 5 she developed a rather strange activity that you had to watch out for...... I have never seen a child do this and was amazing to see! If you want to know what it was, just ask and you will be so amazed! McCabe.

As promised, we counted in French, Spanish, German, Auzzie and English. I will try and add Hindi & japanese onto the list next Saturday! Let me know how your legs and arms are tomorrow, McCabe.

Good JOB! McC

Congratulations! We walk for 100m (c.5 stops), stop and tone the arms. There are no transversetwists, side bends, deep squats and for the arm toning, no raising above the shoulders. And for the pelvic floor, we have a special trick.... but you have to come along to the group as its top secret :)) Everything is based on what you would do at home, in the park etc... I take the lowest impact actions and put them into structure / routine. Bring the pushchair, husband, sister, mum, dad or all of them. So you answer your question, if you midwife / GP has said you can walk in the park, then thats just what we do. If you can fill in a health form on www.AHM-Go.com and email it back to [email protected]... its that simple! See you there. McCabe

Here is the Friday Rah Rah! The sessions are friendly, fun and...... FREE! Meet for 9-20am by the caf? in the middle of the Rye, and head off for 9-30am. Its just 20-mins but will use every second to make it feel like 45-mins. Counting in French, Spanish, German, Auzzie and maybe English :)) Oh yes, remember to bring a 1 Ltr bottle of water for arm & shoulder toning and some change for a coffee at the end. :)-D McCabe.

Another signed up for Saturday morning. :))

BTW, The everyother week cycle ride will not take place this coming Sunday, as its Mothers Day! >:D< Will catch you all on Saturday morning for another pre & post natal 20-minute 'low impact' workout. McCabe.

No worries Kapaxiana, many more sessions ahead of us, and all FREE! McC

No worries Strawbs, Will be great to meet up next week. The 6 of us used every second of the 20-mins, not a run or a jog to be seen, but a bit of powerwalking and jogging on the spot along with some stretching and toning. Having said that, if felt like 45-mins of fun! Within about 10-mins, the mums (and to be) started the toning exercises by counting which included French, and took control of the stretching at the end..... this is the same as the 10am group - I'm there to team build and structure movements that you already know and probably do like..... walking, basic stretching etc. We can do a few more Saturdays to grow the group and then pick an additional day or two during the week. Verds, pleased you enjoyed it :)) We finished perfectly on time so the 10am group got going a few minutes later.... 21 of us! Good JOB ladies and great team work! Best! McCabe Southwark, the London leader of FREE community fitness for all abilities!

Walked the dogs, been shopping to feed the wee ones, heading out to roller blade in Dulwich Park, and then onto the Rye for the 9-20 meet, and start at 9-30am for Londons only FREE and 20-min low impact cardio workout. See you there, and..... bring a 1 Ltr bottle of water and change for a tea / coffee at the end :-) McCabe

Good morning all! This is the Friday Rah Rah to have you ready for Saturday morning. Will see you for 9-20am by the caf? on the Rye, and the key thing to look out for are people with a 1Ltr bottle of water.... thats us :-) I'll have you back by the caf? for c.9-50am and want to check in with the pace, just right, could be slower / faster etc. By this stage you will see alot of others turning up with bottles of water for the 10am group. The weather looks set to be good in the morning :-) And bring some change for a tea / coffee at the end. PLH

Sunlover & Bellenden, No worries, Keep an eye on the thread and please add comments on exercise, moves, and things that you can't do just yet. The plan is to get a Saturday group together and then after a few weeks branch out to during the week sessions... and as they are FREE its perfect! Keep an eye on the thread :-) PLH

Wow, Saturday is looking to be 15C, this will make a great start to the group! I have received a number of health forms in so we are ready to go. All you need is a 1 Ltr bottle of water for the arm toning and you can dring during or at the end. PLH

Good Job! PLH

Hi Kapaxiana, Yes you can, and then at the end you can meet up with the 10am fitness group where we finish. You may know some of the mums. I'm about to update the headed to say it will start this Saturday, numbers will be low as some will be away. PLH

The 'when to stop' (Pre natal) and 'when to start' (post natal) is based on how you feel and also input from your GP / Midwife. This group will be different to others specifically in terms of duration, and areas of movement and toning. Its very short in duration, only 20-mins. Its similar if you are out in the park walking, but with a group of others; there is no running or jogging. If you feel stronger, then progress from a walk to a power walk. The 10am group: this is aimed at those that want to power walk, jog or run. It lasts for an hour meeting for 10am, starting at 10-10am and finishing c. 11-10am. These guys (90% women) also use a 1Ltr bottle of water for arm toning but the intensity is elevated and contains a lot of transverse twists. Again, I run this group from the back so not even the powerwalker is left out or on their own. Every section is optional, so if you have a sore wrist / shoulder, then no dips. Think of the soft boot camp where everyone is smiling and have a chat...... this is that group. Both groups are FREE, Fun & Friendly!

Thats fine Wiffwaff, I've had a few that can't make this coming Saturday but can the next. Now I've seen the large response, I can start the group with say 5 or so. The sessions will follow the same routine so missing the 1st of 2nd session is fine. If you have noticed the other PLH group on Saturday mornings that meet on the Rye for 10am (general fitness including post natal mums with the complete sign off from the midwife/GP), it started with just a hand full and are hitting numbers of over 20, and most recently 27. The fitness level of this group is varied from joggers to runners and down to powerwalkers....I remain at the back with the slowest ones. PLH

Sats, we meet for 9-25am, then start at 9-30am and finish for 9-50am. We can then use 10-mins at the end to tweak the session which will be 100% input from you guys. To get going, pop on to AHM-Go.com and fill in a health form, then ping it back to [email protected] From the medical perspective, please ensure your GP / midwife know that you are find to Powerwalk and flex the arms no greater than above your shoulder height. There is no lumbo-pelvic-hip movements. These will contain everyday movements that you would ordinary undertake. Will need a min of 8 to start the group this coming Saturday, so get the word out :-) PLH

Excellent responses! Initially the plan to start was in a few weeks, perhaps a bit sooner now. What fits best with everyone, this coming Saturday or the following? All you need is a bottle of water, 1-Ltr size for arm, shoulder and back toning, will do micro squats. Please advise for a start date, this or next Sat? PLH

Pram, content and all are welcome! This is a mild low impact session and short, with zero ab and transverse twisting..... no go areas. Once the numbers continue to pick up, a start date will be set. The first one will be on a Saturday morning before the normal fitness group, and would be great for the partners to be involved too! The mums in the fitness group are back into pilates and I let them take part of the group at the end for the lumbo-pelvic-hip area. PLH

Project London Health have had a few requests to set up a FREE Pre & Post natal Low Impact fitness group. If this is of interest to you, let PLH know and we can get this set up for you. It will be based on the Rye using the caf? as the meeting and finishing point, followed by tea and coffee. Containing gentle stretching, power walking, arm and shoulder toning, whilst avoiding the lumbo-pelvic-hip area.... It could be once, twice or three times aweek - the group decides but will start mid week and introduce a Monday / Friday, or a spaced out Tue, Thurs & Sat for progression. The session will be only 20-min long so it is not too taxing. Full details Location? By the caf? on the Rye When? Saturdays, meet for 9-20am Start Time? 9-30am What if I'm late?: We work to a set simple and easy routine, go the opposite way and you'll find us :-) Partners, can they come? Yes, the 10am fitness group has a complete extended family who attend and with pushchair Intensity? 20-mins, walking to power walking only. Nothing more than you would ordinarily do (but in a group) Ahha... COST? FREE! Completely FREE! PLH is there for the 10am session, so doing another session just before is fine. What do I need to do? * Fill in a health form on www.AHM-Go.com, then email it back to [email protected] * Bring a 1 Ltr bottle of water for arm & shoulder toning - this will be slow and gentle (unlike the 10am group) * Bring some change for a tea / coffee at the end :-) So its a social fitness group and FREE! Its FREE, its Friendly, and its FUN...... so give it a go! PLH

Wow! I missed the drinks on Friday, and dropped over a stone in weight in 2-weeks, so this page is making me salivate....yum yum! Probably can't do this Wednesday, but will keep an eye out for the next one. What is the usual turn-out....? McCabe.

Guys, One of my dogs has spinal injury and are now in Guildford where she has had an MRI and probably into surgery in an hour. Sorry to miss the drinks! McC