Articles
Articles
An article is an extremely useful piece of content that benefits both you and your customer.
Articles are lengthy pieces of work that are the pinnacle of information regarding you, your services or your product.
A blog post
on steroids, with images, external links and full information, these articles should be considered content pillars - the ultimate authority on a given subject.
Articles like these should be around 2,000 words, full of actionable and informative content that sets you (and your business) as the experts in your field. These authority pieces need to be bang up to date with news and technology, showcasing your knowledge and expertise as the 'go-to' person in the field.
To demonstrate what an article can look like, I have added my article on Sweatember - a piece of work I completed which has links and images, describing my efforts to raise money for Cancer Research.
Nikki's Sweatember Challenge 2019
On August 7th, 2017, my Dad lost his battle with lung cancer.
Since then, I am always looking for ways to raise money for Cancer charities, in the hope that one day we may find a cure. In the meantime, I hope that my posting and fundraising will raise awareness, so that other people don’t have to go through what our family did, losing Dad at the age of 59.
This year, I did Sweatember. The idea is to exercise every day throughout the month, and get sponsored to do so. The work that Cancer Research UK does is vitally important, and donations are always needed.
I am taking this a little further though – I am lucky to live in Bicester, a small (ish) town that is packed full of exercise and dance classes – so I am taking this opportunity to try out as many as I can and blogging about the process in the meantime.
Yoga at Lululemon
Every Sunday morning at 8.45am, Lululemon in Bicester Village host a yoga class, which is led by a different yogi each week.
This morning, my sister and I went along to a session run by the lovely Zuzana.
It was a very full class – I wonder how many people were also doing Sweatember?
Zuzana took us through some lovely stretching and balancing poses, a really good flow for connecting with your breath and really feeling your place in the world.
You can tell I haven’t completed any exercise for a little while – not only have I lost a lot of flexibility (I really struggled to touch my toes in forward fold!) but my core muscles were really struggling , especially when we went into boat pose near the end!
BEST BITS
I mean, it’s yoga – what’s not to love? I really love downward dog, and there was a good few times we held that position so that was awesome. Lovely stretchy yoga in the morning really grounds you for a Sunday, so I feel like my day began on a high note. Plus, spending quality time with my sister is always amazing!
WORST BITS
Finding out that my lack of exercise over the last few months really shows… but that’s about me, not about the class!
Powerhoop
When I first thought about doing Powerhoop, I thought I wouldn’t be all that great at it – I mean, when I play with hula hoops that my kids have, I can barely manage to spin it for a full rotation!
So, I was a bit nervous to start with…
When I arrived, Maria the instructor welcomed me warmly and the whole class was smiling and friendly. There were about 8 women there, and some other brand-new beginners, like me – so it wasn’t too daunting.
Maria took us through the basics, getting the stance right – and getting the hoop to spin. I surprised myself that I could keep it in the air! The hoops are weighted – so my ‘slim’ one (the smoother one which causes less bruising) weighed about 3lbs, and it is this weight that makes it easier to spin.
We did a nice warm up, and then we did a hooping track – and this is where I struggled. Now, I could keep the hoop spinning well, until I tried to do any other form of movement at the same time – it’s like patting your head and rubbing your stomach, with the added complication of different rhythms.
In between the hooping tracks we did some cardio, strength and resistance, as well as a little bit of HIIT – so it was a full body workout which I wasn’t expecting! My arms and legs got as much of a workout as my core did!
The music was high energy, and Maria was encouraging, giving us tips on how to perform each exercise safely and giving lower impact versions of some of them, like the squats and lunges – perfect for beginners or those who have pre-existing medical issues.
BEST BITS
I had an absolute blast for the whole class, and a real sense of achievement when I managed to keep the hoops spinning for most of a hooping track!
WORST BITS
I honestly thought I was quite co-ordinated, I mean, I can do different arm and leg rhythms in Zumba – but I couldn’t get the hang of keeping the hoop spinning while moving either my arms or legs to the beat (or even at all!) I’m sure that with a bit of practice I would be able to get it though!
ABOUT MARIA
Maria is a bubbly and enthusiastic teacher, and she has an infectious passion for her work. As a PT and Zumba instructor, she was looking to offer an exercise class that wasn’t available in the Bicester area, so she learned all about Powerhooping and did the training to become an official teacher. She runs classes on a Monday and a Wednesday – see her fb page for more information.
The Powerhoops she uses are weighted, and it can cause some initial bruising – this is just from where the hoop impacts you as you spin, and as your body gets used to it, it doesn’t bruise anymore.
THE INFO
Location: Longfields School, Bicester
Day/Time: Monday 2015-2100
Cost: £6 per session or £5 if you buy an official Powerhoop
Yoga and Mindfulness with Jude
I’ve known Jude for many years – she won’t thank me for this, but she used to teach yoga to us in Secondary school! I have done Pilates and Body Balance with her in the past too, so I know she’s a wonderful, relaxed and powerful instructor.
Yoga and Mindfulness is a different way to think about poses – using the bhanda to centre your movement around a lifted pelvic floor and core. This practice encapsulates the breath with the body movement and encourages you to work with your ‘second mind’ – the way things feel, rather than the actual brain.
Movement in Jude’s yoga is strictly to where you are comfortable – no lofty expectations of being able to touch your toes or put your heels on the floor in downward dog – instead, stretches are worked around rather than forced – if you can’t maintain a steady breath then you are pushing too hard and using the wrong mind.
Centring your roots in either your hands or your feet and leading the movement with your bhanda means that all motion is fluid, no stress on joints or overworking – and the process is as relaxing as it is sweat-inducing!
BEST BITS
The whole class was excellent, but I think my favourite bit was that it was just me and another lady (Hi Lorna, if you’re reading this!) and Jude – so it felt almost like a private yoga session. Jude tells me that it is usually much busier, but with the schools going back tomorrow a lot of her regulars couldn’t make it.
WORST BITS
I genuinely can’t think of anything I didn’t like about the class! I came away feeling both relaxed and energised, my mind was clearer, and I had a real sense of accomplishment being pushed into deeper poses and twists – and even managed a great Crow pose at the end!
ABOUT JUDE
Jude has been teaching yoga and associated disciplines for many years and has a dedicated following of students. She can often be found on the mat – or dancing – and would love to see you at one of her classes.
She has a Facebook page, although she admits that she hasn’t been great at keeping it up to date!
ABOUT DOJO SPORTS
Dojo Sports in Launton boasts a fully matted martial arts studio and offers judo, Pilates and dance classes as well as yoga.
THE INFO
Location: Dojo Sports, Grange Mews, Launton
Day/Time: Tuesday 1815 - 1930
Cost: First Class Free at Dojo Sports!
5k Blue Line Run
Well, that was a terrible idea. Instead of taking a nice walk for an hour, I decided to push myself and run.
4 days into this challenge and my legs feel like lead weights, I haven’t had enough sleep despite being in bed by 10.30pm last night, and by the 2k mark I looked like this:
It was not pretty. I know that in any ‘usual’ exercise programme, rest days are recommended – and I probably should have taken a 5K walk rather than a run – but I want to sweat my way through Sweatember; make it worth the donations for all my followers!
But, the marked 5k routes in Bicester (there are 3) are an excellent way to have some guidance for your running or walking adventures, and I highly recommend them.
The route I took is below:
ABOUT THE BLUE LINE
Known as the Bicester West Health Route, it is marked by a blue line that you follow, and the circular route is a measured 5k. These routes have been funded by NHS England, as part of the Bicester Healthy New Town initiative – and despite some derision from the more cynical residents, they are well-used by joggers, walkers and cyclists, so they have become part of the landscape of our town.
THE INFO
Location: Official Start – behind the Bure Park shops
Day/Time: Any time
Cost: FREE!
Body Pump
Well, this is proving tough to write because even though the class finished three hours ago, my arms feel like limp noodles!
For those who know about Body Pump, it is a LesMills fitness class based around lifting weights on a barbell, to some pumping tunes.
Each ‘track’ focuses on a different body part or group of muscles, and today we had a warmup, squats, chest, shoulders, back and some arms and abs too – all in 45 minutes!
There are different weights to put on the end of your bar, and the Instructor will recommend the best weights to use so that you can get the best out of your movement.
When I arrived at the class, I was helped to get all the equipment I needed by a regular member, so I didn’t feel too awkward (well, no more than I usually do, anyway!)
Marlon from MM Health and Fitness Bicester
is an inspiring and enthusiastic trainer. Despite never having attended a BodyPump class before, the clear and concise instructions for each move meant that I could not only keep up but perform every move confidently – a real win for me!
The class was fast, fun and challenging – in parts I literally thought my arms were going to fall off – and I was at the lower end of the weights! But the class was well-paced, I had a great workout and although I feel weak as a kitten right now, I think that regular attendance will mean that I can really push my limits and get stronger.
I really enjoyed the challenge of this, and I look forward to doing some more of the classes offered by Marlon and his team as my journey continues.
THE INFO
Location: Whitelands Farm Sports Ground
Day/Time: Thursday 12.45pm – 1.30pm
Cost: £6.50 pay as you go, subscription options available
Zumba With Andrea
Well, this is a slight ‘cheat’ I guess, as the class isn’t new to me – I have enjoyed doing Zumba with Andrea pretty regularly for the last couple of years – in fact, nearly three years!
If you’ve tried Zumba before, you know it is a dance fitness class set to Latin beats – but in Andrea’s class it is so much more. As a professional (and Champion) ballroom and Latin dancer, Andrea builds in dance steps, aerobic fitness moves and a sense of exhilaration to all her routines – and they are set to modern music, pop songs and club classics, so you get to really enjoy the dances.
This week is Squat week, and after the pounding my quads got at BodyPump last week I was ready for a relapse! With songs like ‘Drop it Low’, ‘Sorry’ by the Beiber and ‘Low’ by Flo Rida, there were some pretty awesome dance moves going on!
BEST BITS
Feeling like a proper dancer and knowing that the next time ‘Low’ comes on at a party, I’m so busting out those moves!
WORST BITS
Bhangra! No, really there are no worst bits, I just struggle with coordination when there is something different going on with my arms and legs, so this routine has me all confused!
THE INFO
Location: St. Edburgs School, Kingsmere
Day/Time: Monday 7.30 – 8.30pm
Cost: £5 per session, get a loyalty card and your 10th class is FREE!
Fight Klub
What a workout! Honestly, the most fun I have had in a new class since I started this challenge!
Fight Klub uses static bags for a cardio workout like no other – set to some ‘banging’ Drum ‘n’ Bass tunes, with combination punches that allow you to really get aggressive.
When I got up this morning, I was tired, had no energy, and really didn’t want to go and workout – I wanted to veg at home with a cup of tea and some biscuits. I think the weather didn’t help either – foggy and chilly.
I bloody loved it! Not only was it a fun class, Marlon did some excellent MCing and the rap at the end was making me laugh through the pain…
Out of everything that I have tried, this is something that I will be adding to my weekly fitness regime after Sweatember has finished!
BEST BITS
The energy in the class was catching, everyone was there for a good workout and a generally good time.
WORST BITS
Stinky gloves! I had to borrow a pair because (obviously) I don’t have my own – yet – and they were a bit pongy and didn’t fit me very well. Next time I’ll be sure to choose the ‘small’ size as apparently my hands are not medium!
THE INFO
Location: Launton Sports and Social Club
Day/Time: Tuesday 0945 - 1045
Cost: £6.50 a session, but monthly subscriptions are available!
Stryke by Fight Klub
Stryke is a variation of Fight Klub. It uses padded sticks to ‘stryke’ the bag, as well as kicks, and it is a really interesting variation on the session.
Both sides are worked equally, and time is spent building up each combination of strikes and kicks on both sides so by the time you are expected to do the entire combination at once, you will remember it!
It’s a great calorie burner, and perfect for those who want a workout that also involves kicking! Of course, the fabulous Marlon is a great motivator in himself, and he really gets you working up a sweat.
I highly recommend trying this class.
THE INFO
Location: Launton Sports and Social Club
Day/Time: Friday 0945 - 1030
Cost: £6.50 a session, but monthly subscriptions are available!
BodyCombat With Emma
LesMills BodyCombat is an exercise class based on combat-style training to pumping tracks. It is high energy moves based around
martial arts that are designed to make you a lean, mean, punching and kicking machine. According to LesMills, “BODYCOMBAT is a fiercely energetic workout to get you fit, fast and strong”.
You don’t need any martial arts knowledge, as the moves are simple and rhythmic, and the instructor will talk you through the moves to make sure you get the most out of them. There are low-intensity options available if you are new to the workout, but your instructor will always encourage you to increase the intensity.
So, Emma has only recently started instructing BodyCombat – she is a newly qualified instructor with a brand new session on a Monday lunchtime.
Whitelands Farm is a newly constructed sports complex that has all-weather pitches, a bar, changing rooms and a big room – available for hire as a fitness studio, or as a party venue! With reasonably priced food and drinks, as well as friendly staff, it is an excellent place to go for a coffee as well as a workout!
The paticipants in the class tend to be women, and all ages, shapes and sizes. I’m not sure any of us would say we were fitness machines by any stretch! A number of the ladies have small children, and some even come to watch – the layout of the room is such that there is a small area in which older children can keep themselves occupied, or buggies can be parked along the
edges.
The current release of BodyCombat is 81, and the tracks, moves and routines change regularly so the classes remain fresh and fun. The music is energetic and with really good beats to get you pumped up as you fight.
Emma is really encouraging, she is fierce and funny, making every session feel like it is more fun than hard work. If you aren’t laughing in her class, you clearly aren’t listening!
She describes every move in detail, both through words and demonstration, so you always know exactly how to do each part of the combination. By explaining how each move would work in an actual combat situation, the class understands what they need to do in order to complete the move properly.
The combinations are exciting, interesting and just difficult enough to engage your brain as much as your muscles. It becomes a
little bit more like a dance, following the punch and kick combinations – and with the music as well, you quickly get into the flow and start to feel pretty powerful.
In a typical 45 minute BodyCombat class, I burn about 400 calories – and according to the science behind the class, the core workout you get is the equivalent of 1,700 crunches – so that can’t be bad! I love it, the class is fun and an excellent way to burn calories while feeling fierce!
For more information, booking details and to claim your free taster session, see the MM Health and Fitness website here. Other classes, such as BodyPump, Fight Klub and Stryke are available throughout the week – just check out the details!
