Women's Hearts: Active & United

Women's Hearts: Active & United


Addressing barriers faced by girls & women in getting active


Women's Hearts aims to address health inequalities and improve physical and mental health outcomes for girls and women. 


The project aims to address the barriers faced by women and may relate to culture, socio-economic status or just life circumstances. 


For example, we have evidence to believe that marginalised women in our area and especially those from Muslim communities are 89% more likely not to get engaged in sports or indeed pursue opportunities that will bring them together with other women from different cultural backgrounds. These barriers often relate to social and financial reasons including not being able to make practical arrangements that are aligned with their family lives and roles. This impacts their health outcomes while it creates barriers to increasing the cultural awareness of non-Muslim communities. 


For all these reasons, this project has been put together to respond to our users’ call and needs, while bringing down the walls that are sub-consciously built and which create divisions, hate and inequality including health inequality.

Weekly online 45-minute sessions consisting of

  • LBT
  • Total Tone
  • Total Body Conditioning
  • Pilates
  • Zumba
  • Zumba Toning
  • Salsa Dance, Core
  • Stretching
  • Special classes for 55+
  • Aerobics
  • Zumba Gold

My name is Olga Ribaka. I am here to provide the best service to meet each individual’s needs. Each of my clients get my undivided attention and each training program is designed specifically for them as individuals. 



Case study 1


“I am so lucky to have found RJ4All’s This Girl Can fitness classes with Olga.  The classes are a refreshing change of pace in this very difficult time and, personally, have been life changing.  


I was in an accident several years ago, afterward, I was not able to participate in many simple activities I loved, including outdoor activities and staying physically fit.  I just was no longer capable since I struggled with pain and a limited range of motion for most of the left side of my body.  My health further deteriorated and I gained more and more weight the longer I was unable to move without pain.  I eventually needed help just to put a coat on or open a door, and most simple, everyday tasks became completely exhausting.  My other half lost his job when COVID first began to spread, since it requires crowds and tourism, and the level of stress we were under shot to an all-time high.  Despite working round the clock to help, I also lost my job a few short months later in the Pandemic.  My physical health continued to decline and was aggravated by the long hours.  I was also really unhappy about my weight and my mental health was not good, especially without any support socially because of lockdowns.  I really need help and I needed to find it!


I found orthopaedic treatments that would provide an opportunity to work at strengthening my left shoulder and hip and my neck and core.  This could actually allow my body to heal itself again coupled with ongoing physical therapy, determination and hard work.  My physical limitations made moving around difficult so I stopped driving, which made it difficult to get around.  But I don't like the uncomfortable situations that come along with going to the gym, and both the gym and our local parks would get really crowded making it stressful to try to workout, plus most public and private places closed without notice due to COVID restrictions. So, it was a struggle just to try to get and stay active and keep my physical therapy going at home.  Then, everything began to change with one random zoom trivia night registration!  It's funny the things that become catalyst to initiate change in our lives but the trivia night reinforced the benefits of zoom, and it shortly lifted our spirits after being able to interact.  But, I wondered what else does this (Eventbrite) site had and went searching for health and fitness; this led me to find the This Girl Can class and Olga.


The first This Girl Can class was just fabulous, and I was hooked based on that one Zumba Toning experience.  The Zumba Toning class was full of important health and fitness information, great music and positive encouragement; it was just a really enjoyable and fun class.  The fitness instructor, Olga Ribaka, is detailed in her instruction and, very mindful of class participants, stresses the importance of modifications for the variances in age and ability.  I loved how Olga blended dance and fitness together and she is really an amazing teacher.  I had so much fun that I (almost) forgot it was a workout so of course I continued to attend and also participated in the program's Pilates class regularly.  For each class, Olga discusses each move and shows how the exercises can be modified to fit every age and fitness level as she presents examples of multiple versions of the different exercise.   To further help support and encourage our journeys, Olga tells relatable stories of her own personal experiences and injuries.  She is genuinely supportive of each participants' needs, patient and generous with her class time, and even offers her personal info & time to help attendees as needed.  


Starting with the modifications, I noticed improvements in my ability to perform the exercises with each class.  I could really feel myself getting stronger participating in the Pilates and Zumba Toning Classes, and I felt happier.  While I was disappointed when Zumba Toning ended, I was very pleased that it was at least replaced with another class, LBT.  The LBT class added new challenges for me but it also felt like I graduated to another level as I again saw myself improve in each of the LBT classes also.  Olga and the This Girl Can classes helped me build up my strength allowing more range of motion without pain.  My life has changed for the better since I'm stronger and healthier from participating in these classes.  I also have slimmed to a more normal weight for my size, and just ten pounds from my goal.  I can do so much more now and I'm so much happier.  My other half has even been joining in on the classes after seeing how much I enjoyed and improved from them!  And, he had also gained improvements in strength and flexibility which helped to reduce his back pain.  I really believe my participation in the fitness classes has been my own personal miracle and I truly couldn't be more grateful to Olga and the This Girl Can classes.  It feels like I have been given my life back and I truly can't thank you all enough.  I hope the classes continue since I know personally how impactful they are to women and how empowered Olga makes each of us feel.  Thank you so much!”


Case study 2


“I am a 66-year-old woman who previously attended exercise classes twice to thrice weekly until the pandemic. In the first year of the pandemic, I did not participate in any organized exercise. I used to be fit for my age. I missed the motivation that being in a structured exercise programme gave me. I became quite out of shape.


I eventually found some classes online. Unfortunately, many of them have stopped as restrictions for in-person contact have relaxed.


The RJ4All classes have helped me regain my previous fitness level. The Pilates class has strengthened my core muscles. While I never had severe back pain, I used to have occasional backaches. Since doing these exercises with Olga of RJ4All, I have had no backaches. 


I strongly prefer to do my classes online. My husband is at risk for severe covid, if he gets infected. I have several friends who have caught covid even though they are fully vaccinated.  I am not taking in-person exercise classes to avoid bringing the virus home to my husband. I hope that your project continues online to keep us fit--and safe. 


Thank you

Benita Bhattacharya


Case study 3


I love Olga’s RJ4All exercises classes. 


I experience fatigue and these classes have helped me build up my fitness and energy over the past year.  I attend Olga’s on-line classes regularly for Salsa, Pilates and LBT on zoom and also her Aerobics class in person.  Olga’s classes are fun and well-structured and also have been invaluable when I was rather isolated during Lock down. The classes really raise my spirits!


I have osteoporosis and it is important for me to exercise regularly for my bone density and also for good muscle function.  I find that Olga’s classes are helping me maintain my health, and I have been building a stronger core attending her Pilates sessions. 


Thank you!

Hilary 


Case study 4


I am participating in the online classes with Olga as part of RJ4All’s This Girl Can Project. These online classes are wonderful and have really benefited my wellbeing both physically and mentally. Prior to these classes being available online my engagement in these types of activities would have been minimal. Once took the initial step to join the class encouraged by Olga who is just such a fantastic teacher, so patient, kind, understanding and never minds repeating anything doing in the class. Having Olga teach these online classes is a contributing factor in attending as many of the classes as possible, she provides so much encouragement and always offers alternatives if have any injuries etc. 


Having RJ4All’s This Girl Can Project classes online has also given me confidence to do classes from the comfort of my home, with no requirement to spend time commuting in all weathers and can also be present for family commitments.   I always feel good after the classes and this feeling continues throughout the day.  


Thank you RJ4all and 'This Girl Can Project' for funding these online classes, they really are making a difference to daily life and wellbeing, please continue to support these online classes well into the future. Really appreciate the work involved by All in the background in organising the funding for activities. 


Thank You Olga, you are inspiring and always working to keep us motivated at class but most important you make it enjoyable and want each of us to get the most wellbeing benefits from the class.  


Trish


Case study 5


I wish to sincerely thank RJ4All’s "This girl can" project for having the vision and foresight to fund these classes online initially over lockdown and now during high covid numbers. 


I am a woman with 3 children, and a weak pelvic floor. These classes have had a huge impact on me my life and my wellbeing. So, the Pilates is fantastic still more to do.  I also  sit a lot so the pelvic floor exercises and the core are really giving me benefit 


The fact they are delivered online means I can attend with leaving my home. I don’t have to worry about transport or going out mixing with others and exposing me to unnecessary risk. Also having to arrange logistics and hassle.


They are delivered by an excellent teacher who caters for all levels those with injuries and beginners and improves. These classes have contributed to my physical well-being.


I have frozen shoulder and the pilates and joint movement has been amazing. I have now improved movement in my shoulder due to pilates class.


I still need to keep up class as I have a long way to go. Olga offers variations in class especially while I can’t do all the movements I can do within my range and am getting stronger.


I love the salsa; I'm not very good but I love the music learning something new and its helping me to coordinate. The fact that's its online is great as even though I might be heading right when others going left I'm doing it in my own home 



Olga is so supportive and patient. I ask her to repeat steps many times and without fail Olga repeats repeats . My coordination has really improved and the music and movement really lifts my mood.


I really look forward to the classes every week and they are the highlight of my week.


For the one-hour Olga gives I get hours and hours of benefit from the class. In fact, been with others online is really nice. I don’t feel alone as doing with others.


Thank you for recognizing this need and continuing supporting these classes. I am deeply grateful to you and to Olga for her kindness patience joy and fun while delivering the classes.


I look forward to continually participating in these classes well into the future, especially as we head into winter cold wet darker days evenings.


While there will be more cold and flushing about and whatever happens re covid I know I'm safe in my home while having access to these fantastic uplifting strength classes. What a treat to have to look forward too. Thanks so much!

Kay


Case study 6


I would like to say that RJ4All’s Olga is an amazing teacher/instructor, she is full of fun. I attend all her RJ4All sport classes via zoom without fail. Her instructions are clear, and she is very patient to go over the instructions over and over until we all get them, her classes helped me in various ways: 

• Physically keep me fit and active improve my co-ordinations and balance. 

• Mentally made me more alert and extremely happy to learn new hobbies e.g. Salsa dance, LBT, Pilates etc. 

• Emotionally create a connection with other people virtually, really love to continue the classes.


Personally, I feel safe in my own home while doing the exercise, and very rewarding, especially I am classified as clinically vulnerable. Thanks for all the classes provided and hopefully the zoom sessions would carry on for us. 


Linda Ting 


Case study 7


Looking forward to a fitness class is in itself a high recommendation! RJ4All’s Olga has a talent for instruction that makes it easy to follow the movements and also to adapt them as necessary.  A body picks up injuries as it goes through life and I find your adaptations are appropriate and easy to follow. 


I find that Pilates exercises have made a difference for me.  I do walk out into the world with a body that feels balanced,  straighter and taller after the class.  In particular, I have noticed that my shoulder has a much wider range of motion, my back is much less frequently sore and I tend to sit without slouching.  I really am stronger through my core and this makes a difference in many small ways every day. Thank you,


Marta Bozdek


Case study 8

This has been my third week doing RJ4All’s This Girl Can Pilates and I am finding it very helpful .


I do have trapped nerve in my left foot and back, the Physio therapist  has given me exercise to do like lying  on my back and lifting  my back up but it was giving me cramp in my leg doing it .  


I have managed to do this same exercise with your teaching of Pilates without getting 

 cramp in my leg .


Thank you very much  and I will be continuing. Yours sincerely

Norma B


Case study 9


I started exercising online with RJ4All because of the pandemic. I had not done any exercise for years and I felt heavy and my movements were very stiff, since joining the classes I feel more agile and youthful. 


RJ4All's Olga is a very good coach, she explains the movements and how to proceed clearly and efficiently, however she makes it fun to exercise and joining the lessons gives me lots of joy and improves my morale and mental health, I also sleep much better.


I hope RJ4All can continue with coaching and supporting women like me in their fitness journey.

Kind Regards

Cinzia

This project is funded by Southwark Council and was previously supported by This Girl Can Community Fund.


We are looking for support in order to continue providing these classes for free. Please contact T.Gavrielides@rj4all.org 


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