FEBRUARY 2024 NEWSLETTER – FITNESS PILATES
Dear Fitness Pilates Member
Welcome to the start of February 2024
Well, that’s one month gone of 2024 and here we find ourselves in February. It’s been a rather wet January. Class number have been so good face to face in the community and via ZOOM. I hope they will continue into our new month.
Class Timetable
Monday – Stisted Village Hall 0930-1015 & ZOOM – 1100-1145
Tuesday – 3rd Tuesday of the month – Fitness Pilates/Mindfulness for Carers Connect– Bradwell Village Hall 1115-1200
Wednesday – Wethersfield Village Hall 1100-1145
Thursday – Coggeshall Village Hall 1100-1145
Friday – 1st Friday of the month – Fitness Pilates/Mindfulness for Carers Connect – St Peters Village Hall, Braintree 1115-1200
Don’t forget…..if you can’t make the ZOOM times then I can send you a recording for just £6. Let me know and I can forward you a link from my YouTube Studio.
Please note – there will not be a class at Stisted or on Zoom on Monday 26th February.
Class Cover for the Future
It is becoming more and more difficult to find cover, especially as Marise has taken more classes on of her own. Planning ahead I will probably cancel any future classes that I can not deliver myself. Two reasons – searching for a cover instructor and generally class numbers being low when I am not present.
I hope you understand my reasons for this decision. Thank you.
Random Acts of Kindness Day
17th February is known as Random Acts of Kindness Day. The celebration of this day can seem somewhat ironic in a world that seems so harsh and unkind most days.
I know that I personally get jaded by the unkindness I see around me each day. From rude and impatient drivers to cyberbullies – it seems as if finding a fellow kind soul among us is a lost cause.
I know that it isn’t, though. I know that the good still far outweighs the bad and that we just notice the bad because our brains are wired to do so as a survival tactic. This is known as negativity bias – it is our tendency not only to register negative stimuli more readily but also to dwell on these events.
It takes effort, but we can choose to be kind in an unkind world.
The most significant way I’ve found to do that is through courtesy. Extend courtesy to everyone around you in every situation. Allow others to be human. To make mistakes, step in it, and mess up.
Love them through it. Allow your compassion to shine through.
We never know when we might be the one needing that same courtesy and kindness from someone else.
Creating a kinder, more understanding world begins with ourselves. So maybe the best random act of kindness isn’t even what you do for someone else.
Perhaps, it needs to begin with you. Are you allowing yourself to make mistakes? Have you given yourself the grace to be human? Are you loving yourself through it?
It isn’t random acts of kindness that we need. It is daily acts of kindness.
Dealing with Arthritis
Arthritis is a medical condition that is characterised by aching, painful joints. The cold weather can heighten the pain and worsen stiffness and inflammation in the affected areas. The most common forms of arthritis are osteoarthritis (wear and tear) and rheumatoid arthritis, an inflammatory autoimmune condition. Arthritis can affect any joint in the body but most commonly occurs in the hands, hips and knees.
Hands and Shoulders
Most cases of arthritis develops as we get older. Some causes of arthritis can be caused such as infection or trauma which can injure the joint surface and accelerate wear and tear changes with the affected joints. Simple hand/wrist exercises which I have covered in the Pilates classes can be of help.
With the shoulder it’s a case of keeping the joint moving without aggravating your symptoms.
Hips
Arthritis is a progressive degenerative disease and the main symptoms tend to be pain, stiffness and gradual loss of movement and function. Strangely, pain in the groin is actually the first sign of arthritis in the hip joint. In the early stages (especially if the person is younger than 50-60) can be mistaken for a groin strain or muscle injury. As it progresses, the pain can radiate into the buttocks and outer thigh, even reaching to the knee. Initially people may have difficulty in doing things that involve a lot of hips flexion i.e. putting on shoes and socks. This can progress to being unable to fully stretch or straighten their affected leg. They may also experience restricted movement such as when they are getting into and out of a car. In the early stages, regular movement is recommended. Its important to keep the surrounding muscles and ligaments as strong and flexible as possible so that can support the failing joint. There will be some forms of exercise that your hip will stop you from doing, but it’s always important to keep being active.
Knees
Osteoarthritis is usually age-related but it can also start because of previous injuries. It’s exacerbated when people are overweight or very inactive. Physiotherapy can initially help to strength the muscles around the knee. Strengthening the quadriceps are key to knee pain. Losing weight and reducing activities that cause pain are also recommended.
I was listening to a various interesting podcast on Radio 4 which came on expectedly when driving. Just One Thing, Michael Mosley quizzes the world’s leading health experts on the best ways to live well. The professor in sport and health emphasises the importance of strength training and being able to sit to stand without help along with many other interesting subjects on health. Here is the link. I found it fascinating. Let me know what you think. https://www.bbc.co.uk/sounds/play/m001tr5v
I made some notes from some of the subjects I found more interesting, it might save you a little bit of time if you want to fast forward as the podcast is 38 minutes long.
Just One Thing
https://www.bbc.co.uk/sounds/play/m001tr5v
Exercise special – Professor Murphy
Benefits of exercise, physical, over 23 diseases can be prevented or delayed by being active. Psychological and social benefits
Staying healthy
Short vigorous bursts – vila – fits in easier to our lifestyle
Making physical exercise habitual.
Post exercise oxygen consumption, slightly elevated after the exercise. Post exercise boosts to the metabolism
30 mins per day 7 days a week of exercise, do resistance exercises x 2 per week. – The forgotten guideline
Muscular strength exercise
To live a long healthy life, to be independent, age from 30’s onwards, decrease in muscle mass and strength
55% over the age of 65 did not have sufficient quad and glute strength to rise from an armchair unaided (on/off the toilet)
We only want to live long if we can live independent and healthy
Squats, lunge, plank
Stand to sit 10 times during the adverts
Joint movement of the knees and hips that get you to rise from a chair. Its not easy for most 90-year-olds. Use it or lose it.
Squat best exercise – increase blood flow to the brain. For strength and CV. Big muscles that require a lot of oxygen – quads and glutes biggest muscles
Men have more muscle mass than women. Build muscle mass at any age
Waiting for the kettle to boil, calf raises both feet or on one
Muscle is the furnace of the body, it burns energy. More muscle mass, metabolism stays higher. Person with more muscle sitting still is burning more calories. Metabolic boost.
Muscles soak up excess sugar in the blood, avoid type !! diabetes.
Journalling
Before I sign off the newsletter, I have brought something back into my life, something that I did regularly and then forgot one day, then the next, then it didn’t happen again……… Journalling.
I journal each day now. When I have had periods in the past year when I haven’t and then restart I realise how positive this habit is. I start with my affirmations, then a bit of exercise housekeeping and then note the best things that have happened that day (I journal in the eve). 1) It isn’t pretentious – there is lots of research to show how beneficial it is, 2) It doesn’t take long – 2 mins 3) you can journal at any time of the day 3) it doesn’t have to be an essay.
Making journaling a habit is a good thing! To get you started attached to the end of this newsletter is a template. Make it yours – you will only make it your habit if you make it something that works for you.
FEBRUARY’S MOTIVATION
It’s a brand-new month! If YOU want it badly enough YOU will move heaven and earth to make it happen.
Nothing will stand in your way. Anything can happen so roll with it.
Make a plan and go after what you DESIRE!
I hope you enjoy this month’s newsletter.
Look forward to seeing you soon
Marisa x
Fitness Pilates Health Coach
https://marisaswain-fitnesspilates.co.uk
www.facebook/PTSfitnesspilatesclassesBraintree
VIP Marisa Swain Health & Fitness Online (Facebook private group)
Mobile 07811441810
JOURNAL TEMPLATE
MORNING
Daily Affirmations
I am
I am
3 things I am grateful for:
1.
2.
What will make today amazing
1.
Evening
Daily reflection – 3 brilliant things that happened today
1.
2.
How I can make tomorrow better?
1.