Fit to the Core! — Liz Downes : Zumba Gold, Yoga and Pilates Classes (concept preview)

Welcome

“Hi I'm Liz Downes and I have been teaching fitness in the Worthing area for over 20 years. My mission is to improve the health and well-being of my participants in a way that is fun and inclusive. I acknowledge that we are all different with different needs and abilities and I aim to teach my classes so that everyone feels they are unique and valued and so can be confident to challenge themselves to attain their individual fitness goals.”

“I believe that by developing core strength we can protect our bodies to help them work efficiently for us, not just in fitness classes, but in everything that we do so we are functionally fit in the real world; Fit-to-the-Core.”

“I run my own Zumba Gold drop-in classes in Angmering and Durrington and I also teach for the the Platinum Club in Rustington. All the classes are drop-ins lasting 45mins and everyone is welcome.”

Black and white portrait of Liz Downes — **Liz Downes**Fitness, Yoga and Pilates instructor · she/her

The week

Seven classes. Two halls and a Zoom room. All drop-in.

Turn up on the day — cash or bank transfer. Please contact Liz before your first Pilates class to discuss any health issues.

Fit to the Core! · Weekly call sheetAngmering BN16 4FU · Rustington BN16 3NR · Zoom

Monday

10.00 – 11.00YOGA£10Angmering Community Centre, Bramley Green BN16 4FU

11.15 – 12.00ZUMBA GOLD£8Angmering Community Centre, Bramley Green BN16 4FU

Liz's note on Monday Yoga: “(This class preceeds ZUMBA gold. BOTH classes £15).”

Tuesday

5.30 – 6.30ZOOM PILATES“£9 BACS payment after the class.”£9Online, on Zoom

Wednesday

09.30 – 10.15ZUMBA GOLD£8Angmering Community Centre, Bramley Green BN16 4FU

10.20 – 11.20PILATES£10Angmering Community Centre, Bramley Green BN16 4FU

Liz's note on Wednesday Pilates: “(this class follows ZUMBA gold; BOTH classes £15).”

Friday

9.30 – 10.30YOGA£10St Peter and St Paul's Church Hall, The Street, Rustington BN16 3NR

11.35 – 12.30PILATES£10St Peter and St Paul's Church Hall, The Street, Rustington BN16 3NR

Prices

Yoga and Pilates: £10 cash / £9 bank transfer. Zoom Pilates: £9 BACS payment after the class.

Parking · Angmering

car park and on-street parking — Free car parking.

Parking · Rustington

There's a small car park at the rear of the building or 3 hours free parking behind Iceland and also Waitrose, Rustington.

The classes

In Liz's own words

Zumba Gold

“The combination of easy to follow steps and great music from all over the world provides an exhilarating and addictive experience. Zumba is exercise in disguise!”

“For me as I've got older, fitness has never been so much fun, but as we get older we need to make sure we're taking care of our bodies and keeping them fit in an appropriate way. Some participants find regular ZUMBA classes just a bit too much – they love the music and the buzz of the class but maybe their knees aren't so keen or perhaps the class is just a little fast for them. As an active older adult myself, who loves to dance, I was aware how my regular ZUMBA classes weren't suitable for everyone.”

“My Zumba Gold classes include a wide range of music and dance styles. There are Latin inspired tracks like: Salsa, Merengue, Cumbia, and Tango. Tracks with a Caribbean feel like: Reggae, Dancehall and HipHop. We also travel to Bollywood, revisit disco hits of the 70s and dance to the latest current chart hits.”

“Zumba Gold may be a little slower paced than regular Zumba but we still work hard! Less speed allows for greater range of movement to create intensity.”

“Sometimes I know it can seem a bit daunting trying new things on your own, but my classes are really friendly and we enjoy a giggle whilst we wiggle! Many participants come on their own, others use it a great way to catch up with a friend, whichever way, you'll be made to feel most welcome.”

“The first class is always the most challenging, as is anything new when we start, and sometimes participants like to watch for a while then join back in when they feel ready.”

“It's advisable to wear clothes in which you can move freely and keep cool, because we do get warm. Also trainers or supportive dance shoes are a must for safety. Oh yes, bring a drink of water too!”

Clothes you can move inTrainers or dance shoesA drink of water

Wide view of one of Liz's classes in a bright community hall: participants seated on chairs stretching red resistance bands, Liz at the far end facing them — One of Liz's community-hall classes

Wide view of the same class standing, everyone reaching one arm up and to the side — Everyone is welcome — many come on their own

Pilates Matwork

“Pilates is a total body conditioning method based on the system developed by Joseph Pilates in which concentrated, controlled, co-ordinated movements are used to achieve significant results… We learn to use often overlooked deep postural muscles in order to strengthen the lower back and help support the spine. This is often referred to as using CORE STABILITY – gained by developing CORE STRENGTH.”

“Pilates is a mind-body experience where you free your mind from clutter in order to focus on yourself and your own body's needs. At the end of the class you will have felt physically challenged and yet you will feel de-stressed and relaxed.”

“So often when participants are new to Pilates they come to me worried that they find it hard at first to master the correct breathing techniques. My personal take on this is – don't stress about it, it's important but Rome wasn't built in a day!… I use the analogy of learning to drive, nobody learns how to reverse round a corner, changing gear, looking in the mirror and indicating, on their first driving lesson!”

“My classes are aimed at slightly different abilities, or familiarity with the Pilates method. However I am practiced at multi-level teaching to incorporate mixed-abilities within the group… This way participants take ownership of their own work-out and perform the moves at a level that is appropriate for their own body's needs. Pilates is non-competitive and not a 'one-size-fits-all' class.”

Posture
Mobility of the Joints
Muscle Control
Core Strength
Muscle tone and length
Flexibility
Balance
Strength and Endurance
Co-ordination

“Please bring a mat.” · “Please contact me before your first class to discuss any health issues.”

Liz seated on a mat in a twist, one arm extended along the floor, timber wall behind — Liz · seated twist

Liz lying on the wooden floor in a supine twist, one arm out, head turned toward the camera — Liz · supine twist

Hatha Flow Yoga

“In my Hatha Flow classes we will use traditional Yoga postures to strengthen, stretch and mobilise the whole body whilst creating a sense of inner tranquillity. We will link poses together in flowing, warming sequences as well as practicing poses/asana individually. There will be both standing & floor-based work using the breath to deepen and develop the poses. Classes are concluded with a short period of relaxation.”

“Please bring a Yoga mat and blanket.”

Seen from directly above: Liz kneeling in a forward fold, forehead down, hands clasped behind her head — Liz · forward fold, from above

Tuesday Pilates on Zoom

“Liz offers a Tuesday evening class on Zoom for you to enjoy at home whilst still participating in a live session. The group is quite small and Liz can keep an eye on everyone on screen to offer help and guidance. Liz also does the class with you so you can always see the moves whilst she teaches.”

“You just need a mat, Pilates ball and stretchy band plus a Yoga block or pillow… The Zoom link is sent out on Monday evenings along with details of appropriate Zoom settings to use.”

MatPilates ballStretchy bandYoga block or pillow

And on YouTube

“You can find me on my Liz Downes YouTube channel, search for: 'Liz Downes Zumba Gold. Yoga. Pilates.' You will find a selection of Yoga and Pilates classes there plus a variety of Zumba tracks for you to follow at home. There are also some Gentle Yoga chair-based classes for you to follow.”

Liz lying on her side on a mat, top leg bent and held in a supported side-lying stretch — Liz · side-lying stretch

Fit in the real world

“One of my participants told me quite proudly how she had recently needed to rush for a train over a footbridge and down along another platform. It was only when on the train as it pulled out that she realised she wasn't out of breath. 'That wouldn't have happened before Zumba Gold!' she told me.”

Liz

Twenty years on stage. Twenty years teaching. Same core.

“I haven't always been into fitness, I only made the swimming team at school because they were short on numbers! I discovered Yoga, Pilates and Dance first whilst I was training to be a school teacher and then later whilst I was training to be an actor in London. I found I grew in strength and fitness almost without realising it purely because I found these classes so enjoyable. They were my hobby — I looked forward to them every week and always sought classes out when I was on tour in shows around the country.”

“I worked for over 20 years as a professional actor in Theatre, TV and Business Training, punctuated with bouts of school teaching here and there. Yoga, Pilates and Dance helped me to keep fit for what can sometimes be a physically challenging job. When I reached my 40's I decided I wanted to share the benefits I had felt with others by training to teach these classes myself. The rest really is history. I've taught for all the local health clubs: Pilates, Yoga, Zumba, Body Balance, Body Jam, Body Pump, Salsa Aerobics, Body Conditioning, Spinning… but now I've narrowed it down to things I love — where I first started: Yoga, Pilates and Dance (Zumba and Zumba Gold).”

What people say

From her participants

“I love Liz's Zumba - it's such fun, the music and choreography are brilliant, it doesn't feel like exercise. I always look forward to going”
Patti Traxler

“Thanks for the great Zumba session today Liz, your classes are always such fun, I go to other classes, but I'd say yours is one of the best I've been to, so much energy, so much fun.”
Janis Huskinson

“Liz, your classes are pure genius, amazing choreography, musical interpretation and your own unique performance, creating sensational classes every time. Thankyou so very much for making all of us who do your classes extremely happy and fit to the core.”
Joan Solomon

“Liz's infectious enthusiasm and great music make Zumba classes such fun, you don't feel like you're exercising!”
Laura Thomas

“In Liz's Yin Yoga class I get the chance to really relax and de-stress. My body really benefits from holding the poses for longer periods of time.”
Holly Nash

Illustrative — nothing here is live

Save me a place

Liz's classes are drop-ins, not appointments — you simply turn up. This block shows an idea: in the real build, someone could reserve a place in a specific class on Liz's own list, so she knows who is coming and a newcomer knows they are expected.

Nothing on this page submits or is stored. For now, the way to reach Liz is to call 07973 532733.

Weekly classes · illustrativeNo real availability shown

Mon 10.00YogaAngmering Community Centre

Mon 11.15Zumba GoldAngmering Community Centre

Tue 5.30Zoom PilatesOnline, on Zoom

Wed 09.30Zumba GoldAngmering Community Centre

Wed 10.20PilatesAngmering Community Centre

Fri 9.30YogaSt Peter and St Paul's Church Hall, Rustington

Fri 11.35PilatesSt Peter and St Paul's Church Hall, Rustington

Choose a class to see what the real build would do.

Get in touch

Call Liz

07973 532733

Everyone is welcome. If you are new to Pilates, please get in touch before your first class to discuss any health issues.

Send Liz a message

ILLUSTRATIVE — THIS PREVIEW DOES NOT SEND

Your name

Which class are you interested in?

Your message

In the real build this would reach Liz. For now, please call.

About this preview

What this is, and what it isn't

This page was built in an afternoon from what is publicly on Liz's existing site. It is a taste of a direction, not a finished site — the real build would be considerably more detailed.

Her current site has these pages, and a full build would carry all of them: Welcome, News, Zumba Gold, Pilates, Yoga, Contact.

A full build would also add:

her own photography throughout
every class written out in full
live class booking on her own list
SEO and analytics
the complete timetable
a working contact form
her YouTube and Zoom links

Placeholders, honestly named: the "Save me a place" class times are illustrative and show no real availability; nothing on this page submits, stores or sends anything; and Liz's email address is not shown because her own site does not publish one — the phone number is hers.