STAY STRONG & KEEP UPRIGHT LONGER
Epsom Strength and Balance offers personal training, group classes in Ashtead & Epsom and delivers online classes to help you keep active at home. These classes help you regain the skills to improve your posture mobility. ESB is working with Active Surrey & is recommended by the local NHS Falls Prevention & Physiotherapy teams.
Summer timetable starts Monday 24th July 2023.
YOUR CHOICE OF CLASSES
Designed for Seniors
A range of Epsom Strength & Balance classes were developed in response
to people’s needs:
* Individual training sessions to target your personal strength and balance needs
* Strength & Balance group classes are mixed ability
*ESB at home group classes are zoom
* Upperbody Strength & Flexibility group classes are mixed ability
ESB group classes
? ashtead strength and balance classes
*Sit & stay fit classes are
mixed ability & movement to music
INDIVIDUAL HELP
Get targeted help
Individual training sessions allow time for you to focus on your personal strength and balance abilities to achieve results. These can be held at my home or yours, if preferred for your convenience. For
more information, please email me your contact details so we can discuss this further.
ESB AT HOME
Keep active as you stay at home
Epsom Strength & Balance delivers classes of gentle exercises to help people do daily activities. ESB at home classes are delivered via zoom using a PC, tablet or mobile phone in your home. These classes are popular with people who want to improve their quality of life, especially people aged over 50 and people with health conditions or with a range of disabilities.
Epsom Strength & Balance classes teach the evidence based Otago exercise program. These ESB classes were designed to be adapted to suit beginners and advanced clients. Everyone works at an appropriate level to challenge themselves. During the class you are taught how to get up from the floor and safely recover your balance. During balance
exercises you are encouraged to work at a level which will make you wobble whilst in a safe environment. This will improve your balance and confidence when walking around.
ESB Class Times
All group classes last 45 minutes. They contain 5 elements: warm up,
joint mobilization, leg strength exercises, balance and stretches.
Both classes improve posture and coordination. Strength and Balance enhances your mobility.
Equipment
For ESB at home Zoom classes you will need: 2 chairs, 2 x 1kg ankle weights (optional), a bottle of water and some space (2mx2m or 6 1/2ft x 6 1/2 ft).
ESB GROUP CLASSES
Stay strong and keep upright longer
Restarts 11/1/243 at 11:30 , 12:30 beginners, 1:30 Epsom Methodist Church
Epsom Strength & Balance delivers group classes help you improve your posture, lower body strength and balance.
These classes contain a warm up, joint mobilisation, strength of legs and hips, balance activities and stretches. These gentle exercises help to make daily activities easier.
These classes are popular with people who want to improve their quality of life, especially people aged over 50 and people with health conditions or with a range of disabilities.
Strength and balance classes focus on strengthening your legs and hips. The seated and standing balance exercises are designed to help you improve your balance.
Range of delivery options
Epsom Strength & Balance offers group and individual classes via different delivery options:
•ESB at home & UpperBody Strength & Flexibility classes are both delivered via zoom using either a mobile phone, tablet or PC
•ESB live is a group class in a central Epsom venue
Class levels
Epsom Strength & Balance classes teach the evidence based Otago exercise program (7). These ESB classes were designed to be adapted to suit beginners and advanced clients. Everyone works at an appropriate level to challenge themselves. During the class you are taught how to get up from the floor and safely recover your balance. During balance
exercises you are encouraged to work at a level which will make you wobble whilst in a safe environment. This will improve your balance and confidence when walking around.
ESB Class Times
All group classes last 45 minutes. They contain 5 elements: warm up,
joint mobilization, leg or upper body strength exercises, balance (or flexibility for Upperbody SF) and stretches.
Both classes improve posture and coordination. Strength and Balance enhances your mobility. Upperbody SF enhances your central strength
and flexibility.
Equipment
For ESB at home Zoom classes you will need: 2 chairs, 2 x 1kg ankle weights (optional), a bottle of water and some space (2mx2m or 6 1/2
ft x 6 1/2 ft).
For ESB live classes you need a bottle of water and all other
equipment is provided in each class including ankle weights and sanitising materials.
Café
ESB Community Chat over a cuppa Wednesdays 11.15 - 12.15. Join the friendly group to share time together in a relaxed and inclusive
environment in Roots café. Roots café at Epsom Methodist Church is open between Monday – Friday 0900-1400
TADWORTH STRENGTH AND BALANCE
Stay strong & keep upright
Description
Tadworth Strength and Balance classes are held at Stanley Lodge, Great Tattenhams, KT18 5SF on Thursdays at 10:00.
These classes help you improve your posture and mobility. Each class contains five sections: a warmup, joint mobilisation, muscle strengthening, balance activities and stretches.
These classes are open to residents of Stanley Lodge £5.00 and non-residents £7.50. Equipment is provided. Just bring a bottle of water to keep you hydrated.
OOPS CLASSES
Movement makes life better
Osteoarthritis and Osteoporosis Prevention & Survival (OOPS) classes
Starts Tuesday 7 February 2023 at 12:30 Epsom Methodist Church
These specialist classes will make movements less painful and build bone density.
Gently warm up to lubricate your joints
Correct your posture to make moving easier
Strengthen muscles around ankles, knees, hips, spine, shoulders, elbow, wrist joints
build bone density
improve flexibility
These classes cost £7.50
For more information, please email oops.esb@gmail.com
CLASS TIMETABLE
Find a class that suits you.
Class Timetable
Mondays
10:30 ESB at home via Zoom (Summer timetable from 24 July - 14 August)
Tuesdays
14:00 Osteoarthritis and osteoporosis at Epsom Methodist Church
- suspended until after Easter
Wednesdays
11:30 ESB at home via Zoom,
11:30 ESB group class at Epsom Methodist Church, Summer timetable from 24 July - 14 August)
13:30 ESB group class at Epsom Methodist Church
Thursdays
10:00 Tadworth Strength and Balance at Stanley Lodge
-suspended until after Easter
ESB COMMUNITY
Have fun with friends
The ESB community consists of members of these ESB classes. We all know it’s important to have social activity and here we can enjoy a cuppa & something to eat as we take a rest before we continue the day.
ESB Community Chats with friends Wednesdays 11.15 - 12.15. Join the
friendly group to share time together in a relaxed and inclusive environment in Roots café. Roots café at Epsom Methodist Church is open between Monday – Friday 09.00-14.00 term time.
HOW I CAN HELP
Contact me today
Keeping active throughout your life can have HUGE benefits. The most important of these is helping you maintain your posture as you mature.
I am a specialist in exercise for seniors and disabled people. I can help you in a group class or individually. I have experience in helping people with a range of long term neurological conditions (parkinson’s, stroke, multiple sclerosis), diabetes, arthritis, osteoporosis, pre surgery exercises, post surgery recovery, to name a few. I successfully work with people with impaired hearing or sight loss and use appropriate teaching methods.
I can help you rebuild the parts of your body and regain skills that need help. This is done by designing a personal programme for individuals. I help you rebuild your body to improve your cardiovascular fitness, strength and flexibility but also coordination and balance, which are all affected by the normal ageing process.
Epsom Strength & Balance is a local business helping residents improve their health. We are all unique and require different solutions so I offer a range of delivery options, levels, times and costs to suit you.
Getting started:
There are 3 steps to joining.
1 Complete the health questionnaire
2 Make a payment
3 Attend the class
FREQUENTLY ASKED QUESTIONS
The facts can’t find an answer just email
16 Frequently Asked Questions
How long do the classes last?
Individual training sessions range between 30 to 60 minutes.
Classes for ESB group, ESB at home, Upper Body Strength and Flexibility and all last 45 minutes.t
Can I exercise at home?
Yes, personal training can be arranged at your home or via a zoom connection using a pc, laptop, tablet or mobile phone. ESB at home allows you to join a group class via zoom.
What equipment do I need?
You will need a bottle of water to keep you hydrated throughout the class.
All equipment is provided for personal training and group exercise classes. You are encouraged to use 1 kg ankle weights in ESB at home to get faster results but this is not essential. You will need 2 sturdy chairs without arms and 2 m² uncluttered space.
What do I need to wear?
Your usual clothes and shoes are suitable for all classes. If wearing clothes with pockets, these should be closed and jewellery removed.
Do I need to wear shoes?
Maybe, as if you use insoles to support your arches then shoes are encouraged that have a nonslip tread. Bare feet are suitable when at home if the temperature is warm. Avoid wearing slippers or just socks as you could slip.
How do I get the best results?
Balance is a skill that needs regular practice to make good gains. You may also enjoy Thai Chi or Pilates.
Strength work should be done 3 times a week for an older adult to prevent muscle loss due to the ageing process.
Can I park my car in the car park?
Yes, The church hall has a car park with a space for blue badge holders to display in their car. Others are encouraged to park in the nearby carparks and walk to the venue. An on-site parking permit can he applied in exceptional circumstances.
Clients attending training sessions at my home can park in the on site car park during the time of their booked session only. A parking permit must be displayed on your car which I will supply on arrival and must be returned prior to leaving.
Is there a bus stop nearby?
Yes, there is a bus stop directly outside the venue for group classes. There is a nearby bus stop to my home. Please ask for more information when booking your training session.
Is there a café at the church hall?
Yes, the venue for group classes has a café on site which is open 0900-1400. The ESB community uses this for a cuppa and a chat 12:15-13:30 on Wednesdays. All are welcome to join in this group of friendly people.
Who are these classes suitable for?
Everyone aged over 50 or people with a disability Will gain benefit by attending any of these classes.
Will my disability impact on my participation?
We aim to include everyone so that they can participate at their own level to get the most from these classes. The group venue is accessible to wheelchairs.
Will this class suit me?
No previous experience is required.
All classes are mixed ability and exercises are provided with different levels of progression. This allows everyone to change themselves. Everyone is encouraged to wobble during balance activities to help them learn this skill.
AIMS & BENEFITS
Satisfaction Guaranteed
The ESB community is for those that attend the ESB classes. We all know it’s important to have social activity and here we can enjoy a cuppa & something to eat as we take a rest before we continue the day.
ESB Community Chats with friends Wednesdays 11.15 - 12.15. Join the
friendly group to share time together in a relaxed and inclusive environment in Roots café. Roots café at Epsom Methodist Church is open between Monday – Friday 0900-1400 term time.
Join us
We are looking forward to welcoming you into an ESB class soon.
QUALIFICATIONS
Committed to Quality
Arthritis and osteoporosis FitPro 2022Sit & stay fit keep fit Association 2021
Adore your pelvic floor 2018
Otago exercise program 2017
Fitness for the older adult 2016Personal trainer 2015Fitness for disabled people 2014Fitness instructor 2014
Emergency First Aid 2017 - 2026
RESEARCH
Exceeding Expectations
13 Research
(1) Age-related muscle loss, called Sarcopenia, is a natural part of ageing. After age 30, you begin to lose as much as 3% to 5% per decade. Most men will lose about 30% of their muscle mass during their lifetimes.19 Feb 2016
https://www.health.harvard.edu › pr...
(2) Older adults should aim to be active daily. Over a week, activity should add up to at least 150 minutes (2½ hours) of moderate intensity activity of 10 minutes or more – one way to approach this is to do 30 minutes on at least 5 days a week.
https://www.nhs.uk › fitnessPDF
Physical activity guidelines for - NHS
(3)
These simple balance exercises can be done at home to help improve your health and mobility. Try to do these exercises at least twice a week and combine them with the other routines.
https://www.nhs.uk › exercise › phy...
Physical activity guidelines for older ad
(4)
Aim to be physically active every day, even if it's just light activity. Do activities that improve strength, balance and flexibility on at least 2 days a week. Do at least 150 minutes of moderate intensity activity a week or 75 minutes of vigorous intensity activity if you are already active, or a combination of both.
https://www.nhs.uk › exercise › phy...
Physical activity guidelines for older adults - NHS
(5) What are the health benefits of exercise?
Help you control your weight.
Reduce your risk of heart diseases.
Help your body manage blood sugar and insulin levels.
Help you quit smoking.
Improve your mental health and mood.
Help keep your thinking, learning, and judgment skills sharp as you age.
https://medlineplus.gov › benefitsof...
Benefits of Exercise - MedlinePlus
(6) There are over 25 parks and open spaces available around the borough: Clarendon Park Playground · Hook Road Arena · The Warren . Court Recreation Ground · Horton Country Park · The Wells Playground . Curtis Road · London Road .
https://www.epsom-ewell.gov.uk › p...
Our parks | Epsom and Ewell Borough Council
(7) The OEP (Otago Exercise Program) significantly reduces the risk of death and falling in older community-dwelling adults.
https://pubmed.ncbi.nlm.nih.gov › ...
CHEAM STRENGTH & BALANCE
Join this friendly Cheam community to improve your balance
Cheam, Strength and Balance classes are on Mondays at 12 noon. These classes are held at Hudson Lodge, 137 cheam Road, SM1 2DU. Each class costs £6 for residents £10 for non-residents.
Live in Ashtead? Want to keep upright longer?
MY STORY
How exercise made my life great
Hello! I'm Karen. I'm a friend, a daughter, sister and a woman in her 40’s making the best of her life despite its challenges.
After suddenly becoming ill and falling down, I was diagnosed in Spring 1993 with Multiple Sclerosis. This happened just as I was starting my medical career, but then everything changed. It was devastating.
Recuperating after finishing my treatment, I started the slow process of convalescence. I needed to regain my nutritional, physical and mental health. I started to build my new life. Starting with short daily walks , reading a page, gentle yoga, making mindfulness moments and most importantly resting. It took persistence as I was very weak. Everything was slow and frustrating. Each day was a new page which I filled with small achievements. After 18 months I was able to live independently again.
I found restarting fitness activities quite scary. Not knowing where to start or what exercises I should be doing. I started with a physiotherapist and later I joined exercise classes, which were quite daunting as others had no idea what I'd been through.
I rebuilt my life, becoming qualified to gain a PhD and working in the Pharmaceutical industry and government offices. However, when it all became too much: the commute, the work, the lifestyle, I started again. Retraining and working in the fitness industry, I made my life’s passion to improve my health into a career where I help others.
I worked in the local leisure centre. Here I homed my skills in communicating, instructing and caring for people within this community. In 2017, I established Epsom Strength and Balance, the company, to help seniors and people with disabilities within the local community and beyond improve their health through being active. There is no time like now to start.
I will never regain the full strength of my youth but every day I work on maintaining and improving what I have. This is especially important as my bones are getting weaker and regular activity helps me stay independent for as long as I can. I want to help others remain their independence by keeping active, wherever they can.
My life experience helps me relate to other people as they cope with their changes in life. This gives me understanding and helps inspire them to do more to help themselves.
Come and talk to me to find out more about how you can get started. I can help you now.
Qualifications
Otago Exercise Program Leader Later Life Training - 2017
Personal Trainer - 2016
Exercise for Older Adults - 2015
Exercise for Disabled People - 2014
Adore Your Pelvic Floor Practitioner - 2018
Sit and stay fit leader 2022
First aid qualified till 2023
Memberships
CIMSPA Chartered Institute of movement, sports and physical activity
EMD exercise, movement and dance
KFA keep fit Association
‘ This class has really helped improve my balance’ Barb
‘ sometimes I just feel tired at the end but I know it’s good for me‘ Val
‘I love this friendly ESB group class’ Sue
JOIN US
Getting started is the hardest part. Well done for taking the first step. You found more information and now know how to take the next step. Call me or email and let’s get started.
Before joining us, please complete the following 3 steps:
1. Complete the Health Questionnaire (below) by replying to this email
and typing in your responses before sending it to me by email. Note: to enter text please hit the reply button first then scroll down to the health questionnaire. If you require a paper version, please send
me your postal address and the health questionnaire will be sent to you as soon as possible.
2. Payment details will be sent to you once the health questionnaire has been reviewed and in time for you to make a bank transfer payment
before the class. Cheques are also acceptable.
3. Joining details of the next class will be emailed to you. If attending ESB at home Zoom link, unique session number and passcode will be emailed to you prior to the class. If attending ESB group classes, details of the location will be provided by phone or email.
I’m looking forward to helping you ‘stay strong and keep upright longer' or ‘stay strong and supple'.
07771647132
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