Social Distancing and isolation in 2020 has meant that attending the gym and our physical fitness classes probably stopped, or reduced significantly.  But…Even though we aren’t physically sweating side by side on a rebounder or exercise mat doesn’t mean we can’t workout together.
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Many of us might be missing our weekly classes with friends, but that shouldn’t get you down. You can leverage the daily virtual, online Pilates, Yoga and fitness classes with Viva Pilates and Viva Fitness and meet some new friends or invite friends and family members to join you in class.  By virtually working out with others from the comfort of your home (our new reality), you can still feel the benefits of real-time interaction, including pushing yourself harder, a sense of accountability, increased endorphins 😃, and external motivation. Essentially, coming to an online class will still do wonders for your wellness—physically, mentally, emotionally and beyond. 

Limited spaces so that we can focus on you 

Use virtual classes as your outlet to connect with others but to also connect with yourself. You might surprise yourself with what you’re able to accomplish from the mat in your living room.  We make sure we keep our classes small and spaces are limited per class so that we can focus on you and give you the feedback and motivation your need to meet your fitness goals, all from the comfort of your own home.

And regardless of your fitness level, all of the group exercise classes have been designed with a variety of intensity levels so that anyone can participate.

What our client says…

"I was very nervous about joining a Zoom fitness class. I've never done an online class before so wasn't sure what to expect but it seems that this is the new way to exercise so thought I had to give it a go.  There are classes at different times; mornings, daytime or evening and to my surprise, I loved it! I was so relieved to find there's a limited number of people and I didn't feel lost among lots of people. I can see Viv and she can see me and gives feedback and points out when I needed to change my position. You have a chance to chat to the small group you're with and it actually feels just like being at a class in person. 

The online classes are going to be great for me during winter to help keep me active at home especially when Christmas arrives and all the eating and drinking commences 😊 but it will also give me the chance to spend time with other people which I’m not doing so much of at the moment. Thanks for welcoming me!"

Invest in you
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By continuing to invest in your fitness and wellness routine, you are investing in yourself during this unprecedented time.  We encourage you to find the good in online group fitness, especially right now. From Pilates to Yoga, to HIIT and Park Fitness, and everything in between, fitness can keep us focused and connected, and invested in ourselves—wherever we, whatever we want to achieve.

Our Viva Fitness exercise packages include ALL online classes and physical classes including 7am HiiT, Body Conditioning, Legs Bums & Tums and Park Fitness! Find our full Pilates and Yoga time table here and our group fitness timetable here.

Then Claim your free one week class pass here or try a free online taster Pilates or Yoga class on us!

Email us if you have any questions about finding the right class for you. See you in class! 😊

Nothing beats a warming bowl of soup on a cold winter’s day.  Try this homemade turkey broth recipe with your leftover turkey.

Here's a list of all the ingredients you're going to need to make turkey broth:
 

• 50g turkey mince (or leftover turkey from Christmas)
• 2.5cm piece fresh root ginger peeled and very finely chopped
• freshly milled black pepper
• 750mls hot chicken stock
• 50g leeks, finely sliced
• 50g frozen peas
• 2 tbsp wheat-free soy sauce
• 50g mushrooms, finely sliced
• 100g rice noodles, cooked
• 1 small bunch watercress, finely chopped
• dash lemon juice

 
Method:
 

1. Mix the turkey mince with the chopped ginger and season with black pepper. Roll into small balls the size of a large marble.
2. Meanwhile, place the hot stock, leeks and peas into a large saucepan, bring to the boil, and cook for 2 minutes. Drop in the turkey meatballs one by one and simmer for 3-4 minutes until the turkey is cooked through.
3. Add the soy sauce, mushrooms, noodles and watercress. Warm through and check the seasoning, add a dash of lemon juice to finish and serve.  Enjoy!

Ouch! I am used to recognising the distress in someone’s face when a muscle cramp strikes during Pilates class.

These involuntary spasms of muscles are very uncomfortable and will stop you in your tracks. The more intense cramps can take a few days to recover from, but they are generally short-lived.

They mostly happen in the arch of the foot, but people also get toe cramps and calf muscle cramps.

WHAT CAUSES THESE INTENSE, INVOLUNTARY SPASMS OF MUSCLES?

There are many possible reasons why you get cramps; it could well be a combination of several. The main things to consider in your quest to reduce your foot cramps are:

• Dehydration?
• Lack of certain minerals, eg, magnesium, potassium or calcium?
• Lack of electrolytes? You lose these when you sweat in hot conditions, either during a hot summer or in an overheated room.
• Tightness in the ankle or foot? This could be due to flat foot syndrome or generally immobility in the feet due to excessive standing or walking in the same pattern.

Let’s face it, few of us think about our feet very much …. until they cause discomfort! Perhaps an ache from high heels, blisters from new shoes or until they cramp painfully when doing Pilates. This is why I always like to bring focus to our feet in our standing alignment, finding an even weight distribution through the soles of our feet and being aware of how our feet feel.

Understanding how muscles work can help you understand what causes toe, foot and calf muscle cramps. Most muscles work in pairs – an agonist and antagonist. As one muscle (agonist) contracts, the other (antagonist) relaxes so that you get a smooth, controlled movement. If the antagonist muscle does not relax properly, a cramp develops. Conversely, if a muscle contracts suddenly and then doesn’t relax, a cramp can follow.

During your Pilates class, you are asking your feet to go into a range of different positions that you are unlikely to ask of them during your average daily activity. There is a good reason for this – having mobile, strong feet and ankles are essential for good movement patterns further up the chain, in your knees, pelvis and low back. Stiff feet are common in some elderly people, who have lost the ability to roll through the foot while walking and thus develop a solid ‘plodding’ gait: a recipe for instability and falls.

Working the intrinsic muscles of the foot is what you do during a Pilates class from a variety of positions in order to keep the foot working as nature designed it to work. When you point the toes and lift the arches of your feet, you are lengthening the muscles at front of the leg and foot; when you dorsiflex (reach through the heel), you are lengthening the calf muscles, Achilles tendon, and so on.

Immobile feet and ankles are the most common cause of foot cramps while doing Pilates. But if immobility is addressed by the movement that causes you cramps, what should you do?

STEPS TO REDUCE LIKELIHOOD OF FOOT CRAMPS

Massaging the fascia on the sole of the foot before class (and on a regular basis) can release tension. You can do this yourself using a small, sturdy ball, such as a tennis ball (or spiky balls designed for the purpose). Sitting on a chair, you lightly place the weight of your leg and foot down onto the ball. Roll the ball in a linear motion, back and forth, to massage the bottom of the foot.

Self-massage and focused movement of the toes and feet in your own time and own environment will also help. There are lots of foot movements you can do while relaxing by the TV! Simple ankle rotation is invaluable –circling one way then the other about eight times each way ( or try writing the letters of the alphabet in the air with your toes!).

You could also try spreading the toes by interlocking them with your fingers, for example; or scrunching the toes to pick up a light cloth off the floor.

Try lifting and lowering the heels up to 15/20 times, while holding onto a kitchen worktop until a kettle boils or holding on a mantlepiece during an ad break?

Another exercise is simply trying to move the toes separately – so from standing and with weight on the heels, you’d lift the big toe first, then the second, then the third and so it…. it gets easier with practice!

Certainly, making sure you are drinking plenty of water encourages healthy muscle (and joint) function; try drinking more water than you currently do and also take a good long drink of water about one hour before class starts.

Also, make sure you are not short of vital minerals!  Bananas have both potassium and magnesium (not the highest magnesium score but they have it).  Other sources of magnesium include dried figs, cashew or almond nuts, pumpkin seeds, whole-wheat flour. Dried fruits such as raisins, dates or apricots have potassium. Sources of calcium include dairy products, green vegetables, nuts, flax seeds.

Finally, if and when a cramp does strike during class, stop doing what caused it, rest out and gently massage the muscle, firmly pressing the tendons at the end of the muscles. If it’s really bad, use a warm compress, later on, to help the muscle to relax.

​If you're interested in coming along to a Pilates class, please get in touch!

Serves 4
Ingredients:

• Coconut oil
• 1 tsp ground cumin
• 1 tsp ground coriander
• 1 medium onion, finely chopped
• 2 celery sticks, cut into 1cm pieces
• 2 garlic cloves, finely chopped
• 1cm piece root ginger, peeled and finely grated
• 1 litre vegetable stock
• 300g carrots, peeled and cut into chunks
• 200g turnips, peeled and cut into chunks
• 1 red pepper, deseeded and cut into chunks
• 150g frozen peas
• Salt and freshly ground black pepper
• A small handful of fresh coriander leaves, roughly chopped.

 
Method:

1. Place a heavy bottomed pan with some coconut oil over a medium-high heat.
2. When hot add the cumin, coriander, onion, celery, garlic, ginger and stir fry for 2-3 minutes.
3. Add the stock, carrots, turnip, red pepper and bring to the boil.
4. Reduce the heat to medium-low, cover and simmer for 20 minutes, or until the veg is tender.
5. Add the peas and simmer for 3-4 minutes.
6. Season well then remove from the heat.
7. Stir in the fresh coriander and serve in warm bowls. Enjoy! 😋

Serves 4
Ingredients:

• 3 tbsp coconut oil
• 1 large onion, finely chopped
• 4 garlic cloves, finely sliced
• 1 1/2 tbsp coriander seeds, roughly ground
• 2 sweet potato, peeled and chopped 1cm cubes
• 1kg cauliflower, leaves discarded washed and sliced approx 1cm thick
• 750ml vegetable stock
• 1 handful fresh coriander, chopped
• 1 tsp chili flakes

 
Method:

1. Heat a large saucepan over a moderate heat, add the oil, onions, garlic, coriander seeds and fry for 10-15 minutes stirring occasionally until golden brown.
2. Add the cauliflower and half the stock then cover and simmer for 20-30 minutes. When the cauliflower and sweet potato are soft add the rest of the stock and continue to simmer for 10 minutes.
3. Using a stick blender or food processor blend the soup to your desired consistency, season and serve or chill and store.

I'd love to hear whether you enjoyed these recipes! Leave a comment below. 

Do your shoulders, neck or back ever hurt after a day in the office? It can easily happen when we sit down for a long period of time – and many of us spend more than seven hours a day at our desk.

These aches and pains can make us more uncomfortable and less productive. *People in the UK took a massive 30 million days off work last year because of muscle and bone problems.

One solution to try is to make sure you’re stretching often at work. A few stretches a day can make a big difference to your health in the long run.

Why not try some of these exercises right now!
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1.Give your knee a hug
While sitting at your desk, hold on to your shin and pull your knee towards your chest and hold it as close to your chest as you can. Hold for 10 seconds and repeat. 

We’ve also found more stretch exercises you can try from BUPA.

Fancy trying Pilates to improve your core strength and flexibility?

If you are new to Pilates our Beginner’s Course will take you through the basics, alignment, breathing and centring. Ready to move on to the mixed ability classes to continue your practice. We keep our classes small, so that you have the highest quality teaching and to allow for individual attention.  Email me for more information and to come and try and free taster class!

Building and maintaining good habits can provide our lives with a positive framework, but these habits don’t simply happen by chance. It’s pretty easy to fall into bad habits that impede life around the house. A happy routine can support a happy mood, so if we stick to positive routines around our homes, we stand a good chance of keeping negative habits at bay.  Discover Habits For A Happier Life At Home from Porch.com.

*Source - BUPA

This stir-fry recipe with cauliflower rice makes the perfect quick and easy midweek meal.  Give it a try! 

Serves 4
Prep time is 10 minutes
Cooking time is 30 minutes
 
Ingredients:

• 500g of ground beef
• 1 cup of onion diced
• 1 cup peppers, dices
• 1 cup steamed broccoli, dices
• garlic cloves crushed
• eggs
• 1 cauliflower
• 1 tbsp coconut oil
• 2 tbsp Worcestershire sauce

 
Method:

1. Heat coconut oil in a large saucepan over a medium/high heat. Add the beef and cook till brown

1. Add the vegetables and sauté for about 5 minutes, then add the Worcestershire sauce.
2. In a separate pan, cook the cauliflower rice
3. Serve hot.​

Ingredients: 

• ½ Cauliflower Grated or use a blender.
• 1tbsp Grass Fed Butter
• 1/2 Cup frozen peas
• Pinch salt
• 1 Egg

Method: 

• In a non-stick frying pan add the grated cauliflower with the butter
• Stir together for 2 minutes
• Add the egg, peas and salt

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Fry the mixture until slightly golden for about 8-10 mins.  Serve with stir-fry and enjoy!  

Only a handful of ingredients produce this delicious soup - a tasty winner! Treat yourself to this hearty winter warmer - low cost & less hassle.

Serves 2
 



Ingredients:

• 1 Butternut Squash, peeled and diced
• 1 red onion, chopped
• 2 garlic cloves, crushed
• 1 red chilli, chopped
• small bunch of coriander, chopped
• 1/2 tsp of cumin seeds
• 1 1/2 pints of vegetable stock
• Coconut Oil

 
Method:

1. Fry the onion, garlic, coriander leaves and chilli in coconut oil for 30 seconds to release the flavour, add the diced butternut squash and onion for 2 minutes so they are covered in the spice mixture.
2. Cover the mixture with stock and simmer for 30 minutes. Let the soup cool and then blend in batches until smooth.
3. Season with salt and pepper to taste.  Enjoy! 

 

I'm Viviane, owner at Viva Fitness. I also answer to Vivi or Viv.
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I have been teaching since April 2012 and my classes are Rebound at 6.30pm on Mondays, Pilates from 10am-11am on Tuesdays, Pilates at 9.30am on Wednesdays and on Thursdays at 5.50pm and 6.55pm.  I also teach Pilates on Fridays from 11am-12pm and Rebound on Saturdays at 8.30am and Pilates at 9.30am.

I used to love all things high impact and fast moving until I got injured, now I love mindful movement being aware of how our bodies move, connecting breath to movement and strengthening our bodies from the inside out. I have found this to be very beneficial to ease anxiety, depression and general aches and pains. I’m a great believer in keeping my mind healthy through exercise.

Pilates and Yoga make me feel present and in the moment, I feel a sense of freedom and peace during my practice, I love the way it challenges me both physically and mentally, it’s definitely my therapy and time out from everything that’s going on in the world!

I love cake and an afternoon snooze 😊 and I’m bilingual (Swiss/German).

I am passionate about helping others overcome personal struggles with mental health as well as physical health, helping people get out of pain, move more freely and feel good about themselves.

Follow me on Instagram at https://www.instagram.com/Viva_fitness_/

My favourite quotes are “Very little is needed to make a happy life.” and “You have to find what sparks a light in you so that your own way can illuminate the world.” - Oprah Winfrey

Kirsty (aka Killer Kirsty by some of our members) teaches our Wednesday evening classes at St. John Fisher at 7 pm and 9 pm.

Kirsty has been teaching Pilates, Yoga and Les Mills for approximately 3 years and has a special interest is making the class accessible and inclusive for everyone! It’s the worst feeling thinking that everyone is better or stronger than you are, so there’s always options and wherever you are, know that you’re doing your best.

Movement of any kind makes Kirsty feel happy and alive! Expect to have fun in Kirsty’s class because of her fabulous sense of humour!

Caroline teaches Yoga classes on Tuesday's 7.30pm and Friday's 9.30am at Old School Building, Shepperton.

Caroline has been teaching for 4 years and has a passion for sharing the love of Yoga and its transformative powers and for connecting breath with movement.  She believes the core of our being is life giving breath, and the core of the body is integral in moving with ease. Caroline has a special interest in Yoga philosophy, breathing practice and creative flow. Yoga should be fun and challenging and you can expect Caroline to always include work on the core and interesting poses and flows to keep students progressing.

Ultimately in her classes Caroline’s passion is to help you to connect to your body, prepare to build up to a peak pose, find success and a lifelong safe practice to keep you smiling ☺️
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Caroline is blessed with three children and believes Yoga makes her feel calm, centred, connected and at peace. 

All our friendly instructors at Viva Pilates are passionate about helping members to achieve their wellbeing goals! Would you like to try a free Yoga or Pilates class?  Click here. 

We look forward to welcoming you to Viva Pilates! ​Movement Heals 😊

Research shows that 30 day challenges work! Here we explain why this is and give you some simple movement challenges to get you started!
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Firstly, why 30 days? Well, a month is the ideal amount of time to either kick an old habit or start a new one, depending on what you want to achieve.  If you’ve spent years wanting to stop eating chocolate, or start exercising, or write a book this is the month when you could finally do it.

Watch this TED talk and be inspired into a new way of thinking to achieve your goals. 

We’ve come up with seven simple challenges to kick start your 30 day routine. It’s entirely up to you; only take up one of these challenges each day or perhaps two or more.  I’d love to hear how you get on and whether you need any morale support or encouragement to keep you going past 7 days and up to 30.  It’ll be great to hear whether you’re feeling more relaxed, energetic, calmer and happier after you’ve completed a 30 day challenge.

Movement Challenges

1. Do squats while you brush your teeth and/or exercise while you’re waiting in a queue
2. For journeys of two miles or less, walk. 
3. Stand on one leg while you do the washing up
4. Take the stairs! Do not use lifts/escalators
5. Complete a 60 second plank
6. Dance around while you do the hoovering
7. Walk and talk when you’re on the phone

These small exercises may sound like a lot to remember, but you can just start one at a time until each one becomes a habit. Remind yourself that “If I take the lift up to the third floor or lazily brush my teeth without squatting, then I am missing a huge opportunity for growth.”

​Soon enough these exercises will just happen habitually. 

Serves 4
Ingredients:

• 1 red onion-chopped
• 2 tbsp curry powder
• 1 tsp cinnamon
• 2-3 cloves of garlic-chopped
• 1 inch of fresh ginger finely chopped
• 1 green chilli chopped
• 3 skinless chicken fillets-cubed
• 400ml boiling water
• Bag of fresh spinach
• Fresh coriander
• 2-3 tsp coconut milk
• King prawns

Method:

1. Melt the coconut oil in a pan, add the onion, garlic, ginger and chilli and stir fry for 2-3 minutes

1. Add the curry powder and cinnamon then stir-fry for a further minute.
2. Add the chicken pieces, water and spinach, cover it and cook for 15-20 minutes
3. Add prawns 5 minutes before the end of cooking if using.
4. Season well and remove from heat.
5. Stir in the coconut milk and garnish with chopped coriander.
6. Serve and enjoy! 😋