DC Fitness and Yoga

DC Fitness and Yoga Welcome to DC Fitness and Yoga. I'm qualified level 2 fitness instructor, level 3 personal trainer & nutritional advisor.

I'm also a BSY qualified pilates instructor and advanced yoga teacher. Level 2 gym instructor
Level 3 diploma in personal training
BSY Advanced yoga teacher
BSY Pilates instructor
Level 2 understanding nutrition for performance and healthy eating

09/09/2025

We’re off….

Don’t let your practice slack whilst we’re not practicing together, 10 minutes every day can be really beneficial to you and your practice, it also gives you the opportunity to practice postures and transitions you struggle with.
Practice makes better not perfect!

Thank you all for your continued support

See you on your mats soon 💪🏻

07/09/2025

I have absolutely loved teaching your classes this week (I love every week but some more than others), you have all done great in the balance postures, we fell in and out of the postures but what a laugh in doing so... We had some challenging transitions aswell as the postures Super solider to baby grasshopper being 1 and wether you did it or not with or without modifications you gave it a go and that's all I ask of you, every week you make me proud🥰.
If you know your balance maybe a bit off (this can vary day to day) grab a chair or use the wall for support, if you're a bit stiff in some of our stretches use a strap to help, Can't yet reach the floor in your triangle or half moon then grab a block. Don't be put off using equipment to help you in your practice, you will soon see the benefits, and be able to do the full posture using proper technique instead of struggling and maybe causing yourself injury.

We had 2 new yogis join us last week who did great. thank you for making them feel welcome🩷

It has been really good to hear how our practices together have improved some of your niggles and injuries and also given you more range of movement in your joints, it really makes me happy when you tell me how much you enjoy my classes and how much better you feel, and that you can do things you couldn't do before. Thank you😘

I was also pleased to hear that my post regarding my recent health worries has really helped a couple of people have the courage to go and speak with their doctor, that was the aim of the post and I don't mind speaking to anybody after class if you're worried about anything

Yoga isn't about touching your toes, its about moving your body with awareness and ease. Overtime YOU WILL build flexibility, strength and balance, no matter where you start!

Only class running this week is Tuesday am. I have 1 space available so if you want to join us please drop me a message as it is bookings only.
I am away for the following 2 weeks after that. See previous post for dates classes are back.

Also I've been really bad at setting up an online class so if you would like 1 send me some days/times that would suit, ideally I would probably look at a Sunday morning.

See you on your mats if not Tuesday then in a couple of weeks 💪

02/09/2025

Balance.. Can be a bit of a bu**er can't it!
Balance was the focus of our classes last week and will be this week.
When we talk about balance we imagine being on 1 leg, but you can balance on your hands, arms (and heads) too.
Some of the balance postures included in classes this week will be... Crow Standing split Tree Side plank (adding tree) Wildthing Fallen triangle with leg lift Standing split Supersoilder Baby grasshopper
Plus anything else I feel like adding in as we flow😂We have a couple of tricky transitions, BUT remember It's your body and YOU know your body better than me, We have modifications as always, And like I always say at the start of class any posture you don't want to do stay in the posture before.
I do like to give you a challenge the last class before my holidays so you don't forget about me😜

Benefits of a balance practice
Improves core strength and stability Reduces risk of injury (falls) Improves mental focus and resilience Improves posture Increases flexibility and balance It's really good fun (especially for me😜)

Falling in and out of balance postures is all part of your yoga practice, plus I love watching your concentrating faces😂.

Remember....
Progress over perfection
Yoga shows us that progress, no matter small, is worth celebrating (with or without a glass of wine😀). Perfection isn't the goal-showing up is!

Last week of classes for 2 weeks, were back
Paull 23rd sept
Patrington 24th&25th sept
Hedon 24th sept
Preston 30th sept

See you on your mats soon 💪

22/08/2025

I can laugh now, but sums me up this week..

I have debated doing this post, but have decided to do it not for sympathy as I'm fine (and I am very brave 🤣)mostly to laugh at myself for being such a drama queen but mainly and more importantly for anyone that gets as scared as I do about having any sort of tests done, and just walks round with their head in the clouds hoping "it will sort itself out"

I have had trouble with my stomach for quite some time but always put off going to doctors as I was scared of what they would find and, I still felt fine, exercising everyday, appetite fine no extreme weightloss or fatigue (google is the worst for looking up symptoms🥹) anyway I finally went (panicking) to be told I was to have blood tests, ultra sound and FIT test (oh the devastation) Ok can deal with US not too keen on Bloods, defo didn’t want to do the FIT test and put it off for as long as I could (Dr nagging). had them done, and blood results came back all clear but 1, low blood count had to have more, still low and FIT showed slightly high blood count 😩😩.so was put in for an emergency CT scan (now I am panicking and wishing I had never gone), the scan was fine and all clear, I thought thank god all done, OH NO.. as they still didn't know why my blood was so low i was then booked for an emergency colonoscopy MY WORST NIGHTMARE 😭😭.( I mean it is an exit only!!)
I had spoken to people who have had this done and they are all saying to me its fine, you don't feel anything, maybe a bit uncomfortable, the worst bit is the drink you have to have the night before, I didn't believe them I thought they were saying it to make me feel better (as you do) and was in a state of panic for a couple of weeks wondering how I could get out of it (but I had my husband worrying about me so didn't want to upset him further) I googled it (don't google it)
AnywayI cried as soon as I left my husband I mean C'MON I'm nearly 50 FGS (but he really does look after me bless him) BUT (no pun intended) I've been had it done and I can honestly say( I PANICKED OVER NOTHING) I didn't feel a thing it was over so quick and I was soon sat having a coffee, The worst bit really is the drink 🤢The nurses were lovely, the man doing my procedure came out to meet me and shook my hand (I hope he'd washed them)
I am so pleased to have finally gotten to the "bottom"😂 of it and we can now breathe a sigh of relief

Colonoscopys look for colorectal cancer, including cancerous and pre cancerous polyps (which can be removed there and then) Inflammatory bowel disease (IBD) ulcerative colitis, Crohn's disease and diverticular disease.

So if you are worried about any stomach issues, you have any unusual bleeding or blood in your poo please go get checked out.
The doctors and nurses do this everything single day, there is NOTHING to be embarrassed about 🩷

I mean I can say all this now, If you'd have seen me Tuesday/Wednesday that would have been a different matter😆

And there’s no need for you start looking for another yoga teacher… winner winner 😂😂

My yogis 😂😂
19/08/2025

My yogis 😂😂

18/08/2025

The only classes running this week is Tuesday morning in Preston which is full, and Thursday evening in patrington, couple of spaces available.
We will then have 2 weeks of classes until I am away.

I tell you all the time how proud I am of you all and the effort you put into each class, How you encourage and pick each other up (including me). I will defo miss my Tuesday and Wednesday classes😢.

See you on your mats soon💪

09/08/2025

WOW... we've had some really busy classes this week, What a laugh with some of the transitions, we've gone the wrong way, got in a twist , fallen over, not being able to get up,BUT what a laugh along the way, thank you for making classes so enjoyable, It's a practice, there is no end goal and I absolutely love the fact you try everything I throw at you .

We welcomed 3 new yogis into our classes this week, all rebooking for next week.

We will be adding all we've done this past week (and weeks before) into 1 long flow in our next classes along with the different transitions.

I will NOT be taking bookings through facebook or my fitness page as I don't often see them, If you want to book on message me on 07821 492229. And if you do want to join our classes that's great but if you do book on and can't make it have some manners and drop me a message !!

I am so looking forward to our mate date in York tomorrow Mopsy meets up with her bestie Martha and we have fab time visiting as many pubs as we can 😄

A little reminder....

Progress over perfection
Yoga shows us that progress, no matter how small, is worth celebrating (with or without a glass of wine🤣).
Perfection isn't the goal... Showing up is!

See you on your mats soon💪

Visamavritti Pranyayama + Rechaka Kumbakha (lengthened exhalations with pause)this variation adds a short pause after yo...
09/08/2025

Visamavritti Pranyayama + Rechaka Kumbakha (lengthened exhalations with pause)

this variation adds a short pause after your exhale to deepen stillness. If the pause feels forced, skip it, this is about ease, not effort.

How to do it Inhale for 4-5 seconds Exhale for 7-8 seconds Pause briefly at the end of the exhale (2-3 secs) Inhale gently and repeat for a few minutes

Why it helps
The combination of a long exhale and a short, calm pause helps quiet the nervous system, build C02 tolerance, and reduce internal agitation. It's a beautiful way to end the day with a sense of steadiness and quiet.🩷

You could also try some calming yoga postures before bed
Childs pose with a bolster/pillow. Put the bolster/pillow on your mat and fold over it wrapping your arms underneath and hugging it. rest on 1 side of your face for 2-3 mins then change sides
Supine twist with bolster/pillow between knees. lay on your back and feet on floor, knees bent and let knees fall to 1 side, look in opposite direction stay for 2-3 mins then change sides
Legs up the wall, From supine shuffle forward so your bum in in contact with the wall (I do this with my legs out to the side 1st) once bum is touching raise the legs and take steady breaths in and out through the nose. Holds for as long as you want

I really hope these help you get a better nights rest, please let me know if they have helped 😘

08/08/2025

Visamavritti Pranayama
(lengthened exhalations breathing)

This is one of the simplest, most effective breath practices to calm your nervous system. There's no need to force or strain, just let your exhale lengthen slightly more than your exhale.

How to do it Inhale gently for 4 seconds Exhale slowly for 6-8 seconds (longer if it feels natural) Repeat for 3-5 minutes

Why it helps
A longer exhale tells your brain and body "it's safe to relax". This activates the vagus nerve and enhances parasympathetic tone, reducing stress and preparing you for sleep. It's perfect to do before bed or as a close to a gentle evening yoga practice.

Sweet dreams 😘

Over the coming days I will post another 2 science backed breath work techniques to relax and improve sleep , that was p...
06/08/2025

Over the coming days I will post another 2 science backed breath work techniques to relax and improve sleep , that was passed on to me by 1 of my fave teachers.

The 1st 1 is Chandra Bhedana (moon piercingl)
This pranayama involves inhaling through your left nostril and exhaling through your right. The left nostril is associated with the ida Nadi traditionally linked to cooling, calming and parasympathetic energy.

How to do it Use right thumb to close right nostril Inhale slowly through left nostril Close left nostril with ring finger Exhale slowly through right nostril Repeat for 3-5 minutes

Why it helps
Left nostril breathing stimulates the parasympathetic nervous system, helping you settle your mind, reduce heart rate and ease into rest.

I really hope 1 of the3 (If not all) helps you get a better nights rest. 🩷

Girls afternoon out yesterday enjoying food and cocktails in my fave place 😍, Mopsy gets quite a lot of attention when w...
02/08/2025

Girls afternoon out yesterday enjoying food and cocktails in my fave place 😍, Mopsy gets quite a lot of attention when were out she loves it, especially the kids .

Great week of classes some quiet some busy, whatever the attendance we always have a laugh, We went through some of the triangle (Trikonasana)family, Reverse, extended,revolved, fallen,half bind and full bind (half bind in pic). You can see if you look at the pics of my yogis in triangle with a half bind or downward facing dog how different they look, because our bodies are different and move in different ways.

Thinking of staying with the triangle theme but with different transitions for our next classes.💪

Thank you to everyone that turns up week after week class after class (some more than 1 class) Each and everyone of you are a pleasure to teach, and it really makes me happy when you tell how much yoga has benefited you.

A few of my yogis tell me they have trouble sleeping so over the next few days I will put on 3 science backed breath work techniques to relax and improve sleep.

5 useful things to know if you're thinking of starting yoga
You don't need to be flexible to start practicing yoga, flexibility comes with consistency & practice Yoga is about calming your mind as much as moving your body Your yoga practice is yours alone, there's no need to compare it to anyone else's It's better to do a little yoga regularly than a lot all at once You don't need to be fit or flexible to practice yoga, begin exactly where you are and let your practice grow with you

See you on your mats soon💪

28/07/2025

Yoga, Tuesday 18.15 Paul village hall
Don't be shy, come and join us, my yogis are super friendly 😊
Yoga offers a multitude of benefits both to physical and mental wellbeing. It will improve your strength, flexibility and balance, whilst also promoting stress relief, improved mental health & better sleep.
Bookings only please
£7 per class, cash and card payments accepted
any questions or queries just get in touch on [07821 492229]
See you on your mats 💪

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Preston
Hedon

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