June 2022 Fitness Pilates Newsletter

JUNE 2022 FITNESS PILATES NEWSLETTER

Dear Fitness Pilates Member

How are you? I hope you had a wonderful May.

Well here I am 2 weeks into recovery. Lets just say life has been very unusual for me. Slow, is a word that comes to mind, but every day that passes my foot is feeling a little bit stronger and less painful.

Big thank you to my sister Gaynor who has been staying with me who not only has been looking after me 24 hours a day but who also has had to put up with me. :} I feel like a lion in a cage sometimes.

Feedback I have had from the hospital is that everything is healing very nicely and my recovery is going well.

What have I been doing with my time……. well I have signed up for a beginners course learning Spanish online. Very basic but anything will be helpful when I eventually do the Camino De Santiago walk. :}

Lots of Netflix, Amazon Prime and books/magazine. Thank goodness for the library.

Don’t forget each week check in to either www.facebook/PTSfitnesspilatesclassesBraintree or https://www.marisaswain-fitnesspilates.co.uk/

Where I will upload a pre-recorded workout. There are a pre-recorded workouts on both already.

Would you do me favour please😊…….would you mind clicking on my website, because it is new, I am lower down on the google search page than I would like, but the more clicks I get, the higher I will appear.

I would greatly appreciate it. Many thanks

https://www.marisaswain-fitnesspilates.co.uk/

Further to my email I sent to the Coggeshall group on the 13^th May, there will not be a class on 2^nd June due to bank holiday.

Temporary Class Timetable

Monday – ZOOM – 1100-1145 with Elaine

Wednesday – Wethersfield Village Hall 1100-1145 with Elaine

Thursday – Coggeshall Village Hall 1100-1145 with Marise

It’s that time of year again, BBQ time, when we start to dig them out of the shed and dust down ready for the summer.

Its BBQ time ……..YES!

Here is a quick guide to cooking super-duper healthy meat BBQ style When BBQ’ing on an open flame or grill, meat tastes A-MAZING

BUT… …….There’s always a but

When the fat from the meat hits the coals it creates inflammation causing HCA’s and PAH’s

What are HCA’s and PAH’s?

When smoking, frying or grilling meat, two carcinogens are produced: heterocyclic amines (HCAs) and polycyclic aromatic hydrocarbons (PAHs) HCAs are formed when amino acids and creatine react at high temperatures. PAHs are formed when the fat and juices from the meat are burned
in the flames of the BBQ and then adhere to the surface of the meat.

When cooked above 320 degrees all meat produces these compounds. Cooking at such high temps also damage the proteins.

In most cases when you throw your meat on the BBQ you can get a similar texture and taste from grilling slower and at a lower temperature which produces much fewer inflammation inducing side effects.

Burning, blackening or charring your meat will denature the protein,

Which makes them irritating to your immune system and really hard to digest.

BUT

Don’t let this put you of your BBQ just cook a little slower and less intense heat and you are good to go!

Enjoy your outdoor dining :}

HOW TO MASTER THE PERFECT BENT-OVER ROW

The bent over row is a back strengthening exercise that can help prevent injury, improve posture and tone muscles.

The set up

Pick up your two weights, or alternatively use a couple of heavy water bottles or cans from the kitchen cupboard. Place feet hip distance apart and, from standing, lean forward from the waist, your knees should be slightly bent and your back straight, and your neck in line with your spine. Extend the arms and grip your weights, with overhand grip/palms facing downwards. Bend your elbows to pull the weights in towards your sternum as you exhale, then extend arms to the return weight to starting point as you inhale. Beginners do this 8-10 times and then take 60 seconds rest Intermediates, do this 6-8 times with heavier weights and 90 seconds’ rest. Perform up to 3 sets.

What to watch

Shoulders, to avoid overusing the upper trapezius muscles, do not let the shoulders hike up towards your ears. Keep them back and down instead. Back – do not arch or overextend. Keep your trunk as still as possible. Knees – keep your knees slightly bent. Alternatives – Pause at the top of the movement and squeeze shoulder blades together to get the most out of the exercise.

Pre-recorded workout WEIGHTED WORKOUT ABS & ARMS

Head over to my YouTube channel (please follow me and subscribe) you will find a pre recorded video that I uploaded on Monday 30^th May.

https://youtu.be/VwI6jSoGBbo