FITNESS PILATES – APRIL 2023 NEWSLETTER
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 waiting since before lockdown to complete my practical skills of the NNAS Bronze Award – National Navigation Award Scheme and this weekend I will be completing the course in the hills of Hertfordshire. Really looking forward to it.
I have been teaching online now for over 3 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 a Zoom class a week (Mondays) 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 1115-1200
Wednesday – Wethersfield Village Hall 1100-1145
Thursday – Coggeshall Village Hall 1100-1145
Friday – St Peters Village Hall – 1st Friday of the month – Fitness Pilates/Mindfulness/Relaxation 1115-1200
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 (first class of each month) on the 3rd Stisted 5th Wethersfield and 6th Coggeshall classes.
NOTE
I will be away from the 19th – 23rd inclusive, so Marise will be covering classes face to face (Wethersfield & Coggeshall)
Timetable from 19th-21st April
Marise – Wednesday @ Wethersfield 1100-1145
Marise – Thursday @ Coggeshall 1100-1145
Fitness Pilates printed T-shirts – I have ordered some more M and S t-shirts so I have some more available to purchase in stock. Let me know if you would like one and I will put one to one side for you.
Osteoporosis
During the month of March I have been referring to the condition Osteoporosis throughout our classes. Did you know that over 3 million people in the UK have been diagnosed with this condition, but the worrying part is there is far more than that, as people have ignored their condition. It’s not too late to find out if you have osteoporosis by doing this risk assessment.
I have completed the test and the result is that I am at risk. Here is the link, it only takes 5 mins. https://theros.org.uk/
‘Exercise that’s good for your bones
Bones stay strong if you give them work to do.
For exercise to be most effective at keeping bones strong, you need to combine:
• weight-bearing exercise with impact
• muscle strengthening exercise
Variety is good for bones, which you can achieve with different movements, directions and speeds – in an activity like dancing for example. Short bursts of activity may be best, such as running followed by a jog, or jogging followed by a walk.
Weight-bearing exercise with ‘impact’
You are weight bearing when you are standing, with the weight of your whole body pulling down on your skeleton.
Weight bearing exercise with impact involves being on your feet and adding an additional force or jolt through your skeleton. This could be anything from walking to star jumps.
You can get weight bearing exercise with impact by taking part in some physical activity, sports or by doing specific exercises. The level of impact varies depending on the activity’
https://theros.org.uk/information-and-support/bone-health/exercise-for-bones/
I have learnt something new from this conclusion that the organisation encourages impact exercises ie from walking to starjumps. Hey, perhaps I need to introduce some jumping jacks and burpees into our sessions 😊
I LOVE MY NEUROPLASTICITY
Neuroplasticity is the brain’s ability to reorganise itself by creating new neural pathways and strengthening/weakening existing ones.
Neuroplasticity gives us hope – it means we can change! We can change any habit or pattern of belief.
We unconsciously create neural pathways when we indulge in certain behaviours or emotions regularly. These “habits” become neuro-associations in the brain. We end up doing them without thinking.
But that doesn’t mean we’re programmed to continue to repeat those behaviours or emotions. When you stop a consistent behaviour, those neuro-associations shrink immediately.
When we start changing our thoughts and behaviours, our brain rewires itself to reflect that. It actually grows new connections and new neural tissue to adapt to the changes we make.
You can use neuroplasticity to undo negative thoughts and behaviours or to support positive thoughts and behaviours. It’s versatile!
We can change anything we want – even how happy or sad we are – by focusing on and choosing which neural pathways we want to strengthen.
66 days to change a habit
Did you know that it takes an average of 66 days to form a change of habit? I didn’t know either, I thought it was 21. But that’s the conclusion of a ground breaking investigation carried out by Cancer Research UK. No wonder it’s sometimes so hard to stick to our new intentions
Before I move onto my next subject, I would like to share with you a course I am doing Thursday evenings on Zoom. (12 weeks) Its called Thrive not Survive and it is all about the positive mindset and leading the best possible life ever. Jo, our leader asked us to listen to this podcast at the end of the course last week, and I thought it was amazing, Really did make me think. Let me know what you think.. Fascinating….
Sam Harris The Last Time (Audio)
https://www.google.co.uk/search?q=sam+harris+the+last+time&ie=UTF-8&oe=UTF-8&hl=en-gb&client=safari#fpstate=ive&vld=cid:f1ce1745,vid:Jue3XOB_y80
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 NEUROTRANSAMITTERS
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 part 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
marisaswain@btinternet.com
https://marisaswain-fitnesspilates.co.uk
www.facebook/PTSfitnesspilatesclassesBraintree
VIP Marisa Swain Health & Fitness Online (Facebook private group)
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Mobile 07811441810