FITNESS PILATES NEWSLETTER JULY 2023
Dear Fitness Pilates Member
Welcome to your Fitness Pilates July Newsletter.
Isn’t the sunshine lovely it really does make everything feel better. Here is the monthly FP newsletter with snippets and updates
Hope you had a good June and enjoyed the. The months are whizzing by and we are half way through 2023.
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 – 1st Friday of the month – Fitness Pilates/Mindfulness – 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 £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, 3rd Stisted and 5th Wethersfield and 6th Coggeshall.
Would you do me favour please😊…….would you mind clicking on my website, because it is fairly new, the more clicks I get, the higher I will appear in the google search engine
I would greatly appreciate it. Many thanks
https://marisaswain-fitnesspilates.co.uk/
Throughout the year we have a number of opportunities to reset a few things when it comes to our health and wellbeing – and right now is an ideal time, at the half way point of the year. Having another look at our morning routine is often a good start; most experts say that exposure to direct sunlight, some gentle exercise (stretching/Pilates) plus a healthy, protein-packed breakfast is the magic recipe. Whether it’s your morning routine or something later in the day, challenging yourself is important; the same actions bring the same results! You might consider eating meat-free one day a week, volunteering or starting a jewellery-making class. Even small changes can make a big difference!
Sugar and Insulin Resistance
Some of you may remember me telling you that I have been on a course for the past 12 weeks called Thrive. Its all about learning about ourselves and leading the best possible life that we can, inside and out. These were the subjects we discussed each week
PERMAH positive emotion, engagement, relationships, meaning, accomplishment, health
If you would like to know more about the course and possibly attending the new cohort yourself, then please let me know. My lovely friend Jo is the coach and we were a test programme for her. It has been so positive for all 12 of us. I highly recommend her.
Here are her details – Jo@letsgetonwithit.co.uk
07496012666 http://linkedin.com/in/jo-a-hall
During the weeks I have been learning about all kinds of things and one subject that particularly interested me that I would like to share with you was sugar, insulin resistance and the power it has over our body and brain. Here are some of the notes I made. I have also included a link to the most amazing scientist, Dr Benjamin Bakin. (recommended by Jo) I know it’s a long video, but you can skip through it. It’s absolutely fascinating!
TIP
If it looks like a plant then eat it
If it eats a plant then eat it
If it’s made in a plant avoid it!
What is Insulin resistance?
Insulin, Blood Sugar, and Type 2 Diabetes
Insulin resistance is a metabolic condition that affects the body’s ability to use insulin effectively. Insulin is a hormone produced by the pancreas that helps regulate blood sugar levels in the body. When insulin resistance occurs, the cells in the body become resistant to the effects of insulin, leading to high blood sugar levels.
The effects of insulin resistance on our health can be serious and potentially life-threatening. This condition is closely linked to type 2 diabetes, which is a chronic disease that affects millions of people worldwide. Long-term health complications associated with diabetes include nerve damage, kidney disease, heart disease, and stroke.
Insulin resistance can also lead to obesity and weight gain, which are major contributing factors to the development of many chronic diseases. In addition, this condition can increase the risk of developing non-alcoholic fatty liver disease, which can lead to liver damage and other serious health problems.
To reduce the risk of insulin resistance and its associated health complications, it is essential to maintain a healthy diet and lifestyle. This includes regular exercise, maintaining a healthy weight, and avoiding excessive sugar and processed foods. Early detection and management of insulin resistance can also help prevent the progression to type 2 diabetes and other serious conditions.
Exercise drives hunger, cutting calories drives hunger = Hunger wins!
2 rules – prioritising protein and not refusing fat = keeps insulin down
Insulin comes down, fat burning goes up
If our Insulin levels and blood sugars are low then the body will tap into using its own body fat
When insulin is spiked. it lowers the amount of energy available in the blood and that is a problem for the brain.
Muscles, fat cells and the liver store energy, the brain doesn’t store energy, it takes its energy from the blood its being given. Brain is sensing red alert, if you have spiked insulin, – Brain says ‘I’m going to go hungry soon, so let’s eat’! And so the cycle continues. The key is we are trying to train our bodies to use our own fat. Not continually spiking it with sugars, i.e. refined, starchy, grains etc. as we continue to spike blood glucose levels
2 rules – prioritising protein and not refusing fat = keeps insulin down
And the scary part to all of this Insulin Resistance, is that we are 3 more times likely to die from heart disease, cancer & Alzheimer’s,
If you don’t have time to listen to all of the video skip along to 1.30 and he tells you all about how Insulin Resistance has a factor in the production of cancer cells, hypertension etc, then skip to 1.39 and he gives you his 3 tips for longevity – the 3rd one being resistance training, preferably every day, to challenge the muscles to the point of fatigue which will help maintain muscle and bone mass. This is a subject close to my heart, something that I personally practice in every day and something that I have been sharing with you in our Pilates classes.
Dr Benjamin Bikman explain more on this matter. https://www.youtube.com/watch?v=hUeV9RwBQv8&t=5139s
I hope you find it as fascinating as I do.
If you have any questions then please do get in touch.
Happy July
Love and Best Wishes
Marisa x
Fitness Pilates Health Coach
0781144810
https://marisaswain-fitnesspilates.co.uk
www.facebook/PTSfitnesspilatesclassesBraintree
VIP Marisa Swain Health & Fitness Online
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You can also find me on Instagram and YouTube