SEPTEMBER 2023 NEWSLETTER – FITNESS PILATES
Dear Fitness Pilates Member
The weeks are flying and can you quite believe it’s the 1st September?
August has been a wonderful time to review and reflect our fitness goals and get ready for our best SEPTEMBER ever.
I am very excited about classes in September. Did you know September is like the new January?! (see below for more info) I have been working throughout the summer to produce a beginners/improvers Pilates class at each location i.e., Stisted, Wethersfield and Coggeshall.
This is the advert I have posted on social media. Please do tell your family and friends about the class.
Back to Basics Beginners Pilates Classes for September
My name is Marisa Swain and I would like to welcome you to my world of Pilates. Being in the fitness industry for over 26 years, my passion is helping people get enjoyment and enrichment from being active.
I will be teaching you methods to work on-:
- postural imbalances, flexibility and strength of the spine
- deep core muscles including pelvic floor health
- breathing techniques which helps to lower anxiety, improve concentration and overall well-being
Beginners often struggle with joint mobility. Stiff and tight joints can prevent people from doing the most simple daily tasks, therefore, a great way of overcoming this is by incorporating more mobility drills into my FP classes. Work on increasing range of motion around key joints makes Pilates exercises easier to perform.
The classes are suitable for beginners, improvers or anyone who wants to get back to basics. They are fun, positive and uplifting.
My aim is to help you become the BEST version of yourself, inside and out.
Please bring a mat. Any queries, please contact me for more details.
Just to remind you of the class weekly timetable from 4TH September 2023
Class Timetable from Monday 4th September
Monday – Stisted Village Hall 0930-1015 & ZOOM – 1100-1145
Tuesday – 3rd Tuesday of the month – Fitness Pilates/Mindfulness Carers Connect – Bradwell Village Hall 1115-1200 & Braintree Swim Centre 0930-1015
Wednesday – Wethersfield Village Hall 1100-1145
Thursday – Coggeshall Village Hall 1100-1145
Friday – 1st Friday of the month – Fitness Pilates/Mindfulness – Carers Connect St Peters Village Hall Braintree 1115-1200
NB As you are aware from August’s newsletter that I am having a small procedure done on my foot 6th September (follow up from operation in May 2022) – I am not sure how long I will be off, but Marise has kindly agreed to cover my classes.
Just to give you some notice but I will making a small price
increase to Coggeshall and Stisted Classes from January 2024.
Future Payment of Classes
I just wanted to make you aware that you are welcome to pay for your classes via bank transfer or pre book through my website. I know some of you prefer to do it that way. Its entirely up to you. If you prefer to leave your payment by cash then that’s absolutely fine.
If you would like to pay via bank transfer then message me by email, marisaswain@btinternet.com, text 07811441810 or WhatsApp, I can then let you have my bank details.
Or would like to pre-book via the website, here is the address https://www.marisaswain-fitnesspilates.co.uk/
Please note, I will start weighted workouts again the first week in October
Forget about January and New Year’s Resolutions, it’s such a rubbish time of year to get into the frame of mind needed for a fresh new start.
The real time to begin a new regime is surely now – September. The structure of school has returned as summer steps aside for autumn and there’s that definite feeling of knuckling down and getting things in order.
HAPPY NEW YEAR!
I know, I know- I’ve not made a terrible marketing mistake!
September for me always feels like a New Year. I look back on the year so far and consider new goals or areas I want to develop. It feels so good after the summer break to jump back in, refreshed and energised.
I hope you had a great August. It’s amazing how fast time goes and that we’re already on the border between summer and autumn, caught between short sleeves and long sleeves, (more short this last week or two) but still needing sunglasses. (sometimes)
Here’s why I think that September is the perfect time to set new fitness goals.
School’s back
If your kids are school age then the summer months can be chaotic. You love spending time with them, but summer in particular means there is even less time for you. You’ve been busy packing and unpacking for holidays, juggling childcare and generally going a bit insane as they all run around the house like lunatics. Your evenings have been about unwinding (or laying in dark room) gearing yourself up the next day.
But now the order has returned and you might just have a teeny bit more breathing space to say ‘right, where I could fit in some exercise?’
And not only that. Even if you don’t have kids at school, as the long stretch of August draws to a close and the days turn us over to September, there’s that definite ‘new term’ feeling in the air. The shops are heaving with crisp new uniform and rows of shiny stationery and you can’t help but be swept up in that feeling of ‘it’s time to smarten up and go back’ – For you it feels like you want to get organised and start a whole new fitness regime.
Following on from August’s Newsletter about an article I wrote re ‘Joint Saviours’ here is a little more information on ways to feed your bones and joints. Hope you find some of the information of interest.
7 WAYS TO FEED YOUR BONES AND JOIN
- Help our body absorb calcium
We often read about calcium being an essential nutrient for bones, but there are necessary nutrients which determine how well we actually absorb calcium into our bones… Magnesium is found in spinach, brown rice, almonds, cashews and avocado. For vitamin D, sunshine is the main source, but oily fish and eggs are good too. They will all help our body take in what it needs
- Get the other nutrients your bones need
Zinc is found in liver, crab meat, wheat germ and oysters and can help your body recycle bone protein. It also aids the production of collagen protein threads for new bone building. Boron in chickpeas, almond and prunes helps the proper metabolism of calcium magnesium and vitamin D
- Avoid inflammatory foods
Osteoporosis is typically considered to be a disorder related to the ageing process but in a new model it merges as a condition drive by oxidative stress and the resulting inflammation. To reduce inflammation, go for natural food (organic where possible and eat omega 3 oils, found in oily fish and walnuts, and plenty of eatables. Some spices, such as turmeric, have anti-inflammatory properties too. Avoid processed food, Trans and hydrogenated fat, and cut down on sugar and sweeteners.
- Soup it up
Use bone broths – preferably homemade – in soups and sauces to benefit from the gelatine cooled collagen) an amino acid rich animal by-product that has the potential to help build bone and support the joints. While there is no vegetarian or vegan substitute for gelatin, a mineral rich, plant-based broth can provide a range of easy to absorb nutrients to support the production of collagen.
- Find your joint sensitives
A lesser known cause of joint inflammation is an allergic or hypersensitive response to food which causes partially digested proteins to enter the bloodstream from the gut. In turn causing an immune response. You can start or detect food-related joint pain with a simple elimination diet.
Choose one type of food type that you feel may be problematic and eliminate it for two weeks. Then, when reintroducing the food typed to your diet, note any differences.
- Give your bones a boost
There are certain times in your life when the nutrient needs of your bones may increase. If you are suffering from osteopenia or osteoporosis, are postmenopausal, taking certain medication of leading a sedentary lifestyle.
- Of course, calcium is key
It really is the essential component for bone development, strength, and rigidity, its worth of all the hype. Make sure you’re getting 800-1200 mg of calcium a day from dairy products, greens, nuts, and seaweed and more.
Happy Healthy September and looking forward to catching up with you all.
Marisa x
Fitness Pilates Health Coach
Mob 07811441810
https://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
You are always so much more than you see.
You are the laughter that rings in the air, infecting everyone around you.
You are the softness of your heart when problems are placed in front of you.
You are the words you passed on in times of need, that stay with each person you gift.
You are the music you hum in the car with the windows down and your sunglasses on.
You are a special scent that lingers long after you leave.
You are the memories of childhood stored safely, like the precious cargo they are, in the heart of your family.
You are the little girl who cried, who fell, who got up.
You are the friend who stayed when others had gone.
You are so much more than you measured yourself upon.
You are so much more than your failings, your bad days.
Sweet girl, you were always good enough.
The world isn’t always good enough for you.
Donna Ashworth