Debbie Saunders            Workouts

Well we are well into April, and all working very hard on our summer bodies with some great new moves and exercises in class, all the work with the bars and balls is paying off. I am really happy to be told that some of you are dropping dress sizes. Great work, Keep it up.

Client of the month - Is Laura, she has moved very quietly into overdrive once we started the Hero points. I am so impressed with how hard Laura has worked. although Corinna has been "encouraging" her to use the heavy weights 

Class on the month  - My wonderful wednesday evening Body blast class, who are still pushing the boundaries with the work they are doing, and getting the full benefit of all the fitness equipment we have. 

Move of the month  - is the awesome work we are doing while holding front support. In a full push up position. Lifting opposite arms and legs, while keeping the body in a perfect straight line. This is superb for flat bellies, smaller waists and strong backs.

 

Food to eat  - Frozen grapes - Claire B at Yoga suggested this, and they are lovely. Just pop the grapes in the freezer, and snack on them as you wish. More healthy snacks later.

Food to avoid - coke, or any drink with phosphoric acid in, the body has to keep a 1/1 balance of phosphoric acid and calcium. So when you drink coke/pepsi etc calcium will be leached from bones and teeth to redress the balance. Not what we need at any age.

Time off - I am off this Friday with the Junior British Squad to France, so there will be no fitness classes friday. All gymnastics will be as normal

Sensible snacking - Choose snacks that fill you up, but not out! Stay fuller longer and curb cravings that lead to overeating. The problem is portion size. choose fibre rich snacks that release energy over a long period. Here are some ideal snacks.

Milk - Drink 500ml milk or flavoured milk straight after a class for less muscle soreness and rapid muscle recovery

Nuts  - All types of nuts are high in protein and fibre, as well as being low GI which helps keep you feeling fuller for longer

Dried Apricots - Rich in fibre, iron and carotenes

Apples - the pectin fibre that apples contain swells in the digestive system giving them the edge as a low calorie 

Rice cakes and peanut butter - this is the perfect combination of protein, fat, carbs and fibre. Peanut butter is rich in protein and a good source of magnesium.

Hummus with Veg sticks - hummus contains protein, vitamin E and iron

Bananas - One banana supplies 15g of easily digested carbs. Perfect for replenishing muscle fuel. 

Red grapes and cheese - 25g of cheese supplies 1/4 of your daily calcium needs as well as protein and B vitamins