MAY 2022 NEWSLETTER – FITNESS PILATES
Dear Fitness Pilates Member
Breathe and feel the energy! How are you doing?
Here we go it’s May and the nights are getting lighter and lighter and the mornings brighter.
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
Please note that there will be no Zoom class on Friday 6th May as I have a hospital appt and cannot cancel it.
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.
Hand weights – please bring your hand weights for a weighted workout on the 9th May Stisted and 12th May Coggeshall.
Wethersfield – I have recently introduced one hand weight during the class (27th April) and the group seem to be really enjoying the protocol so far. However we won’t use the hand weight in every lesson but just trying to mix things up and keep variety and content interesting.
Have a listen to this episode on Radio 4 Inside Health all about strength training. Scroll along to around 17 mins, unless you want to listen to the benefits of having a dog. I found it absolutely fascinating.
https://www.bbc.co.uk/sounds/play/m0015lqk
Each week from 23rd May I will post a workout pre-recorded on my Facebook Business Page ie https://www.facebook.com/PTSfitnesspilatesclassesBraintree and on my website https://www.marisaswain-fitnesspilates.co.uk
I can also send you it by email if you wish.
FATIGUE
Often part of an underlying health problem, fatigue is more than a little tiredness after a bad night’s sleep.
What is fatigue?
Fatigue has symptoms similar to the flu but without the cough and snotty nose. It depletes your energy levels leaving you not just tired but unmotivated and mentally exhausted too.
Assuming diabetes, anaemia or a thyroid malfunction aren’t’ the culprit, and it’s important to rule these out with your GP if you’re feeling consistently drained – natural approaches could make all the difference.
Most of us don’t eat a diet rich in oily fish, nuts, seeds, wholegrains and fruit and veg 100% of the time, meaning a lack of energy could be the result of nutritional deficiencies. Perhaps try a multivitamin, however absorption decreases after the age of 50 so boosted nutrient levels are needed.
Moving More
Exercise should make you feel good and boost your energy, not leave your body feeling tired and stressed. Make sure the same muscle groups are not worked more than three times a week. If you’re working out regularly, try split programming. Have a programme for your legs, one day and your upper the next, this will give your muscles time to recover. If steady state cardio is more your thing, integrate some brain work into your week, i.e. meditation, Fitness Pilates – which will assist your nervous system and help you feel energised from activity. Also keep your sleep pattern regular. Try to rise and fall at the same time each day, as this has a positive impact on fatigue and exercise recovery
Declutter your mind
The symptoms of fatigue aren’t just physical, in fact it can affect all areas of life, work, relationships, socialising evening feeling ‘like yourself’. Have you ever felt exhausted after a long conversation on the phone with a demanding relative? It’s important to take into account all types of activity that deplete your resources, some of which will be more emotional in nature. Take time to assess if any people or situations in your life leave you feeling exhausted and set clear boundaries to prevent this from happening. I refer to people that exhaust me as ‘energy vampires’!
Adjusting your thinking to be more positive plays a big part too. Negative, repetitive thought patterns devour our energy. If you find that annoyances, upsets or past confrontations are replaying over and over in your mind, break these ruminations. You can do this through mindfulness or by reframing the situation into a more positive light, talking it out with a close friend of even distracting yourself by going for a good walk or read a book. Writing down the problem, followed by what you intend to do about that problem is like a weight being lifted off your shoulders.
Eating for energy
Carbohydrates are key for preventing low blood sugar levels which can make you feel tired, and confused. Carbohydrates classed as having a low GI are digested slowly which helps maintain stable blood glucose levels, so include, plenty of pulses, beans, wholegrain cereals including oats and pasta, fruit and vegetables and dairy foods like yogurt in your diet.
If you are one of those people who find it hard to get to sleep, then perhaps try some meditation at home. This is something I practice on a daily basis and I really do feel it calms the mind…………………..
At Home Mindful Meditation
I want to share some simple meditative techniques you can try at home, to relieve some of the symptoms if you suffer from stress and anxiety or you just want to take some YOU time out.
Getting Ready
Choose a peaceful spot.
A quiet, relaxing environment will enable you to focus exclusively on your practice. Find a spot you won’t be interrupted; your bedroom or garden bench are both good options. Switch off any TVs and put away your phone. Some people like to play some calm, repetitive music to help concentration.
Get comfortable.
To avoid external distractions, wear loose clothing and remove your shoes. Make sure you are a comfortable temperature.
Set a time.
Choose how long you would like to meditate for. As little as five minutes once a day can be very effective. Set a gently alarm as a reminder, and try to stick to it.
Prepare.
Do some light stretching before you begin. This will help prevent stiffness or distraction caused by any sore spots.
Take a seat.
Sit on a chair or cross-legged on the floor. Any position is okay as long as you are stable and comfortable. Straighten your spine and focus on your posture. Rest your hands in your lap with palms facing upwards or rest them on your knees if you prefer. Close your eyes if it helps you relax, it can also help avoid visual distractions.
Notice Your Breathing.
Follow your breath in and out. When you notice your mind wandering during your practice return your attention to your breath.
Meditation Practices
Breathing meditation.
One of the most basic techniques, breathing meditation is a great place to start. Focus on your breath and the rise and fall of your abdomen. Don’t try to change your breathing patterns, just breathe normally.
Use Mental Images.
Focus on a mental image to guide your breathe. Picture a boat floating on the sea, bobbing up and down in time with your breathing. If your mind wanders, just refocus on your breath.
Focus on a Visual Object.
Use a simple visual object to focus your mind, this can be anything you find calming. A lit candle or a plant are good options. Place the object at eye level and gaze at it while focusing on your breathe.
Body Scan
A body scan involves focusing on each individual body part and consciously relaxing it. Sit or lie down in a comfortable position, close your eyes and begin to notice your breathing. Then gradually move your attention to each body part starting at your toes and moving up. Relax each contracted muscle and release any tension. Spend as much time as you like on each body part, then focus on your whole body and breathing for several minutes to finish
If you enjoy these practices you may like to follow some guided meditation practices. Headspace, Breathe and Calm apps are on my iPhone and are easy to download (free) from the App store.
If you would like any further information re Meditation for body, mind and soul, then please let me know.
MOVE FOR MOOD
Did you know? Body language can influence how you feel. Sitting up straight creates positive emotions but hundred should can leave you feeling down in the dumps. Smiling promotes happiness while frowning has the opposite effect.
Hope you find some of the above information useful.
Love and Best Wishes
Marisa x
Fitness Pilates Health Coach
0781144810
https://www.marisaswain-fitnesspilates.co.uk
www.facebook/PTSfitnesspilatesclassesBraintree
VIP Marisa Swain Health & Fitness Online
https://www.facebook.com/groups/533434484245389/
You can also find me on Instagram and YouTube
Mini Ball Table Top Single Leg Extension/Stretch
This is a simple exercise using the mini ball. Pop the mini ball under your hips, spreading your arms wide for stability, and slowly extend your legs. A great core strength workout
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