Quick 1 min Healthy Hearts CV Low Impact workout #shorts
Dear Fitness Pilates Member
Hope you had a great March. As I am putting the final touches to April’s Newsletter and I can begin with ‘spring is finally here’.
I have been teaching online now for over 2 years. I never would have thought this would have happened, but the lockdown changed our working plans for myself and I imagine for many of you too, for the better. I had to learn hard and fast, and now I successfully deliver 2 Zoom classes a week and Personal Training. Teaching Group Exercise online has enabled me to become more creative with class content and output. Building an online timetable with a wide variety of innovative classes has been one of the biggest points for you and myself, as being creative and experimental every day is so important.
Class Timetable
Monday – Stisted Village Hall 0930-1015 & ZOOM – 1100-1145
Tuesday – 3rd Tuesday of the month – Fitness Pilates/Mindfulness – Bradwell Village Hall 1100-1145
Wednesday – Wethersfield Village Hall 1100-1145
Thursday – Coggeshall Village Hall 1100-1145
Friday – ZOOM – 1100-1145
Don’t forget…..if you can’t make the ZOOM times then I can send you a recording for just £5. Let me know and I can forward you a link from my YouTube Studio.
NOTE FOR YOUR DIARIES – I will be using 2 hand weights during the class on the 4th Stisted and 7th Coggeshall classes. I am planning to run a weighted class once per month, as so many of you have expressed an interest in weighted workouts.
AND
I will be away from the 19th – 26th inclusive, so Elaine and another instructor will be covering classes, face to face & Zoom.
Timetable from 19th – 26th April
Elaine – Wednesday @ Wethersfield 1100-1145
TBC – Thursday @ Coggeshall 1100-1145
Elaine – Zoom Friday 1100-1145
Elaine Johnson is inviting you to a scheduled Zoom meeting.
Topic: Elaine Johnson’s Zoom Meeting
Time: Apr 22, 2022 11:00 AM London
Join Zoom Meeting
https://us04web.zoom.us/j/8446080197?pwd=M3l5bHEyZWZKVndlbmRXVWdMK0JBQT09
Meeting ID: 844 608 0197
Passcode: f6fAQA
Monday @ Stisted 0930-1015 – NO CLASS
Elaine – Monday Zoom 1100-1145
Elaine Johnson is inviting you to a scheduled Zoom meeting.
Topic: Elaine Johnson’s Zoom Meeting
Time: Apr 25, 2022 11:00 AM London
Join Zoom Meeting
https://us04web.zoom.us/j/8446080197?pwd=M3l5bHEyZWZKVndlbmRXVWdMK0JBQT09
Meeting ID: 844 608 0197
Passcode: f6fAQA
What’s the difference between flexibility and mobility?
Flexibility is something a lot of us would like, but many of us lack. There’s a body of evidence to support that good range of motion is linked to overall good physical health.
But is it flexibility we should be aiming for – or mobility? They’re not the same thing. You can be flexible enough to twist yourself into a pretzel but lack the mobility needed to perform basic movements. Flexibility is passive, it refers to your ability to move (and stretch) your connective tissue (muscles, tendons, ligaments) with a little help. Think holding your leg out in front of you with your hands.
Mobility is active and requires strength – try taking your hands away and keeping your leg up. Not so easy. Essentially, flexibility means the muscles are stretchy; mobility is the ability to move a joint through its intended range of motion.
Both are important, but when it comes to benefits that go beyond being able to do the splits, mobility wins. It strengthens your range of movement, so you’ll be able to go deeper in squats or put welly into a press up, and, in turn, see better results and reduce your injury risk.
If your body lacks mobility, it will likely compensate in other areas, e.g. If you can’t access the full range of motion needed to perform that push up correctly, your back will arch to take the load. That’s why many trainers are swapping static stretches for mobility work.
Here are a few simple effective mobility moves which will help reverse the effects of overcompensation, strengthen your range of motion and get you moving optimally every day.
FEED YOUR MOOD WITH FOOD
Experiencing stress? Here are a few tips to help with your diet….
Balance your blood sugar
One of the key stress hormones, adrenaline releases sugar into the bloodstream in a ‘fight or flight’ response. This causes blood sugar fluctuations during the day which can lead to irritability, anxiety and weight gain. You can support your adrenals by balancing your blood sugar through your diet.
- Include good quality protein, high quality fats, and carbohydrates, mainly from vegetables
- Eat three balanced meals per day and one or two snacks
- Minimise refined sugars
- Reduce caffeine
- Drink plenty of water
TRIGGER YOUR NEUROTRANSMITTERS
Neurotransmitters are powerful chemicals that regulate numerous physical and emotional processes, such as cognitive and mental performance, emotional states and pain response. Interactions between neurotransmitters, hormones and the brain chemicals have a profound influence on overall health and well-being
When our concentration and focus is good, we feel more directed motivated and vibrant. Unfortunately, if neurotransmitter levels are inadequate, these energising and motivating signals are absent, and we feel more stressed, sluggish and out of control.
Prolonged period of stress, poor diet, some medication and environmental pollutants can deplete neurotransmitters such as serotonin, GABA, (gamma-aminobutyric acid) and dopamine which help to regulate our mood
Try to incorporate these dietary neurotransmitters into your diet: –
SEROTONIN – responsible for feelings of happiness
Bananas, chicory, kiwi, lettuce, paprika, pineapple, potato, pomegranate, strawberry tomato, wild rice
GABA – responsible for relieving anxiety, stress, improving sleep and preventing brain damage.
GABA is a neurotransmitter that slows the brain’s functions. The brain naturally releases GABA at the end of a day to promote sleepiness.
Broccoli, buckwheat, kale, peas, sweet potato, tomato, tea, oats
DOPAMINE – also known as the ‘happy hormone – responsible for motivation, energy, interest and drive
Aubergine, avocado, banana, common beans, apple, orange, pea, spinach, tomato
Strengthen Shoulders with an Arnold Press
The Arnold press is an upper body exercise named after bodybuilder Arnold Schwarzenegger, Add a rotation to the classic shoulder press to get all parts of the should muscles working.
The set up
Stand up straight with fee hip distance apart. With a weight in each hand, bend your arms in front of you with the weights at shoulder height
Twist your arms to the side (as pictured) palms facing forward, and extend your arms above your head.
Fully extend the arms before reversing the movement.
Bring your elbows tight to the ribs and check you are still braced, with your bottom muscles engaged, before lifting again.
Do three sets of six to eight reps with a 60 second rest in-between
What to watch for
Speed – don’t rush the movement
Smoothness – keep it as one continuous movement. Begin to move the weights upwards as soon as you turn your hands to face forward
Form – relax the shoulders and don’t let them lunch up
Weight – choose a weight that is heavy enough to challenge you, however not too heavy and this works the smaller muscles which will fatigue quickly
Make it easier – Try sitting, performing an Arnold press while standing gives the stabiliser muscles in the back an extra chance to strengthen, but sitting may be best for beginners since it makes it easier to ensure good posture.
Make it harder – choose heavier weights
Have a fabulous April and Happy Easter.
Quote of the month
Change your thoughts and you change your world. Norman Vincent Peale
Love and Best Wishes
Marisa x
Fitness Pilates Health Coach
www.facebook/PTSfitnesspilatesclassesBraintree
VIP Marisa Swain Health & Fitness Online (Facebook private group)
You can also find me on YouTube & Instagram
Mobile 07811441810