MAY 2023 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 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.
NOTE – I am away in Wales on the 18th-23rd May – Marise will be covering Stisted on the 22nd May. (there will be no Zoom on Monday)
Hand weights – please bring your hand weights for a weighted workout on the 3rd Wethersfield, 4th May Coggeshall and 15th May Stisted
Please note we have quite a few Bank Holidays coming up in May so therefore there will not be any classes on Mondays i.e. Stisted Village Hall and Zoom. 1st, 8th and 29th.
As you know from my previous newsletter I attended a 2 day training course on map skills/compass navigation on the 1st/2nd April. I have never walked around Berkhamsted or Tring, Hertfordshire before and its absolutely stunning. From Braintree to Berkhamsted is only 2 hours on the train. Anyhow I successfully passed and have to say a big thank you to Michael Hatch our Course Leader. He has the patience of a saint. If you are interested in completing the course and becoming a member of the NNAS (National Navigation Award Scheme) then I can’t recommend Michael enough. Here is his website and a few photo of us. The picture is looking across Incombe Hole and Steps Hill on the Ridgeway, close to Ivinghoe Beacon in Buckinghamshire Aldridge. https://redkite-navigation.com/
Note from Michael ‘I run one day courses which introduce you to navigation skills for those who want to learn but are not bothered about getting a certificate. I can also come to Essex if there is a group of say 4 people. I can’t bring the scenery with me I’m afraid’.
.
The Major Health Benefits of Lifting Weights
As you are aware the first week of every month we pick up our weights and do a weighted workout. But what are the physical health benefits of lifting weights ?
- A stronger, healthier heart
- Increased metabolism
- Control of blood sugar levels
- A reduced risk of diabetes
- Increased bone density
- The reversal of the effects of Osteoporosis in old age
A regular routine can also improve your balance, reducing the likelihood of falls and lower inflammation.
Benefits can be felt soon after starting, but importantly, many of the benefits are long-lasting, so adding weight activities to your lifestyle now can greatly improve your health in the years ahead.
Overall, lifting weights is a form of training that can drastically enhance your quality of life. Let’s look at some of those weight-lifting myths.
Weight-lifting myths
“I will just get big and bulky”
To get the big muscles that deters some people from starting to lift weights, takes a lot of time and dedication, working towards strict guidance, diet and muscle-building workout plans, for many hours per week.
Unless that’s what you’re planning, you are most likely to see small, positive changes to muscle definition and potentially some weight loss without turning into ‘the Hulk’.
“Cardio will burn more calories than strength exercise”
This is a half-myth. Yes, cardio burns more calories than weight-training exercises during the time that you are exercising. But, your body burns calories and fat for a longer period of time post-workout after a weights workout.
This is due to the way in which muscle is built. During the weight-lifting process, the fibres of the muscles tear slightly and it is when the body repairs itself, fusing the fibres back together again, that muscle mass is increased.
“If you suddenly stop training, your muscles will turn to fat”
Luckily, it’s scientifically impossible for muscle to turn into fat.
So, what does happen? Muscle grows as you exercise. When you stop exercising those muscles, they inevitably do the opposite. They shrink in size, (atrophy) which leads to the appearance of muscles being less defined. But they will never turn to fat.
“You have to train every day to see results”
It’s actually recommended not to train every day and ensure you have rest days.
The ideal is every other day, or 3 times a week. This allows your body to rest and ‘repair’ itself, and it is during this time that the muscle increases.
“Weight training can be bad for your joints”
Lifting weights is actually a great way of strengthening the muscles around the joint to improve stability and mobility. It is often part of the recovery process from injury.
However if you have joint pain, arthritis or have suffered an injury, please do consult your doctor before starting any new weight bearing activity.
Lifting weights really can have a positive impact on your life.
And one of the best things about adding weights to your lifestyle, is that it is so easy to start. You can use water bottles but these days the price of hand weights has really come down in price.
Lets look a little bit further as to what happens to the muscle when contracting it……
What is a Sarcomere?
A sarcomere is the basic contractile unit of a muscle fibre. It is composed of two main protein filaments (thin actin and thick myosin filaments) which are the active structures responsible for muscular contraction.
Imagine when your muscle contracts, it is like a chain link – stuck in half closed position – and when we stretch the muscles they need to be relaxed and therefore they lengthen. For beginners it usually takes between 2-4 weeks to increase flexibility within the muscle and this is why in Fitness Pilates we do flexibility training
However, sarcomere genesis – means creating new muscle fibres – and this is where diet is important, it has a huge point of leverage, therefore the more weighted/resistance workouts you do you should always try and have a protein rich meal after the workout. Hope this helps.
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.
Before I sign off I wanted to share with you one of my favourite poets of our present time, Donna Ashworth. I have been using some of her poetry during the meditation/relaxation of the classes. This is one, see what you think.
THERE WILL BE SOME VERY PAINFUL MOMENTS IN YOUR LIFE
There will be some very painful moments in your life my friend.
There will be moments, days even,
when the sun doesn’t seem to rise in your sky
and the breath feels sucked right out of your lungs.
When food has no taste, the world has no joy
and everything seems like an effort too far.
Yes, my friend, there will be very painful moments in your life.
But you will get through them,
‘This too shall pass.’
Because life has a way of throwing you a rope,
just at the very moment when you thought,
you couldn’t swim another stroke.
All you have to do is grab it.
And one day, as is the way of this life,
the sun will suddenly beat down on your face again
and the air will feel fresher than it ever did.
And there will be laughter.
And love.
And joy.
So much joy.
And life will be sweet, like summer after a long winter.
A winter that was so dark each colour that appears,
feels like the first time you are seeing it.
This is when you must live, really live.
For, just as the bad times do not last forever,
neither do the good,
‘This too shall pass.’
But that is life.
So, embrace the joy when it comes and let fear slide away.
And when the dark times come around again,
and they will,
remember you have what you need to survive.
And you will survive my friend, you really will.
Keep the important people close,
focus on what truly matters
and you will find yourself dragged to safety,
each and every time the storms come.
And on those days,
when your sun is high in the sky
but you notice another facing bad weather,
you drop your raft and you go to them.
And if they won’t climb in with you, to safety,
you simply stay with them in the stormy water,
till the sun rises again.
And it will.
it always does.
Donna Ashworth
#thistooshallpass #toughtimes #lifecanbehard #inspirationalwords #poetryforwomen #tothewomen #quotes #wordstoliveby
Love and Best Wishes
Marisa x
Fitness Pilates Health Coach
0781144810
https://marisaswain-fitnesspilates.co.uk
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