SEPTEMBER 2022 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 to be returning to work this month. I have been working throughout the summer to produce a beginners/improvers Pilates class at each location ie Stisted, Wethersfield and Coggeshall.
This is the advert I have posted on social media and also had a leaflet drop delivery too. Please do tell your family and friends about the class.
Back to Basics Beginners Pilates Classes
My name is Marisa Swain and I would like to welcome you to my world of Pilates. Being in the fitness industry for over 25 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.
marisaswain@btinternet.com
https://www.marisaswain-fitnesspilates.co.uk
www.facebook/PTSfitnesspilatesclassesBraintree
VIP Marisa Swain Health & Fitness Online (Facebook private group)
You can also find me on YouTube & Instagram
Mobile 07811441810
Just to remind you of the class weekly timetable from 5TH September 2022
I’m Back !! – NEW – Class Timetable from Monday 5th September
Monday – Stisted Village Hall 0930-1015 & ZOOM – 1100-1145
Tuesday – 1st Tuesday of the month – Fitness Pilates/Mindfulness Carers Connect – Bradwell Village Hall 1100-1145
Wednesday – Wethersfield Village Hall 1100-1145
Thursday – Coggeshall Village Hall 1100-1145
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.
I have been studying the last few months for a higher qualification in Pilates Training and my exams are at the end of this month. One of my units has been all about the heart, so without going into technical terms, I thought I would share some my homework with you.
As you know with my recent injury, I have had to delve deep into bone health and thought I would share some of my findings with you. One thing I switched almost immediately was I moved from cows milk to soya. Did you know that soya has almost double the amount of calcium compared to cow milk………
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
1. 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
2. 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
3. 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.
4. Soup it up
Use bone broths – preferably homemade – in soups and sauces to benefit from the gelatin 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.
5. 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.
Chose 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.
6. 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.
7. 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
marisaswain@btinternet.com
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
