Welcome to the July newsletter and a barbeque summer! I am loving it and hope it lasts, no need to let your fitness slide because of the heat, we will modify classes as and when necessary and still make sure you get a fantastic and effective workout!
Big thanks to all who helped make the book sale such an amazing success, to all of you who brought books along to sell, the cakes bakers and those who bought so many books. We will do this again, it was so popular and raised nearly £200 for the gym club, I am really grateful that my fitness class help me and my gymnasts realise a dream.
July is about metabolism and we will be working on increasing our metabolic rate, and becoming fat burning machines! 0.5kg of muscle uses 50 calories a day, just to exist,
So set to and work your muscles such as legs, bums, chest, back and shoulders. I know that plates will be a major force in making sure our hips, bums and thighs get the best tone up possible and of course the awesome triple ab workout will still be with us.
Class of the month – Friday morning’s plates, weights, bands and more class was just superb, not a muscle left unworked and a real boost to our metabolism, this class will certainly be making a reappearance.
Client of the month, is Carolynne, who has made a welcome return to class, AND said that I didn’t look any different in my website photos, I clearly do, but was very grateful for the fib!
Boost your energy levels
• Iron - necessary for carrying energy giving oxygen round the body, boost your intake, with dried apricots, dark green leafy veg and red meat.
• Eat in balance - aim for carb’s and protein at every meal, ensuring a steady supply of energy, try scrambled eggs on granary toast or tuna jacket potato
• Stay hydrated – 1.5 litres daily at least, try downing a glass of water every hour, every organ of your body needs water to function properly, so if you are not hydrated you’ll find your self flagging early in the day.
• Breath properly – The supply of oxygen to the cells is a major factor in determining how much energy you make, by increasing your oxygen supply to your blood you will increase your energy levels
• Avoid alcohol – try this for a few days and you will be amazed at the difference. Even a glass of wine can you leave you feeling lethargic the next day.
• Exercise – each cell contains several mitochondria, the power stations that produce energy. The amount of these increases according to energy requirements, therefore exercise makes your body produce more mitochondria giving you more power stations and therefore more energy!
• Get good quality sleep – The best way to ensure a good kip, is to wind down before bed, a bath or book, and make sure the room is quiet and dark.
• Check your nutrients – sorry to say its back to the 5 fruit and veg a day and two portions of oily fish a week, if not you could be missing out on energy giving nutrients
Ever thought you would like to teach fitness classes? Well now’s your chance, I am looking for energetic class members who would like a recognized fitness qualification, I am an experienced mentor and tutor of training courses, and would now like offer someone the chance to teach fitness to others, if interested please phone me 07779 802110 or email me.
SNIPPETS
According to a radio show several of you listened to. We’re happiest at the age of 74, according to a UK survey. Apparently, our happiness levels dip from the age of 15 until we hit 46. I have my own views on the reasons for this, but would love to hear yours
www.stillnessbuddy.com –download this application and it will remind and encourage you to take moments of stillness throughout the day and therefore aid relaxation.
Not sure if you are eating the correct nutrients or too may calories? An online food diary www.mynutmeg.co.uk will calculate your daily calories and nutrients, and even suggest ways to improve your diet. It has tons of food tips, I checked it out and loved it, putting in the food I ate today and then letting it calculate exactly what I nutrients I had eaten,
Psychologists at the University of Florida have revealed that exercise is a proven way to improve your body confidence. Not only because it will sculpt your body, but because it has a subtle impact on your mind. So whether you’ve transformed your body through exercise or merely lost a pound this helps keep negative feelings at bay.
Flowing routines in yoga are the best way to get the benefits of this ancient practice. Moving through a choreographed series of poses instead of stopping and starting increases cardio strength on top of all the other benefits, such as powerful core muscles, flexibility, balance and breathe control. This is great news for my yoga girls who have been doing flowing and choreographed routines in yoga with me for years!
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Catch more food, fitness and health tips on www.debbiesaunders.co.uk and be sure to leave your comments and messages on the facebook site, Debbie Saunders Workouts.
Feel free to phone me 07779 802110
Or mail me wsmsportsaerobic@aol.com
Look forward to seeing you in class xxxxx
Wednesday, 30 June 2010
Thursday, 3 June 2010
June Fitness Newsletter
Not too sure. But was that summer? I hope the lovely weather comes back, we all seem to brighten up along with the weather.
We seem to have had a very busy May at the gym and I feel I have been abandoning classes left, right and centre, but all should be back to normal now, we have had two bank holidays, a long and very successful gymnastic competition and a long wonderful weekend in Paris for Nigels 50th. And yes I know he doesn’t look 50, but that’s the love of a good woman for you. (when I find her I’ll say thank you)
Class of the month has to shared this month between the Friday Pilates class at Corinium Fri 22nd May who did some simply amazing work and allowed me to push the barriers even more in a Pilates class than I ever have before, and the morning class on Mon 24th May who came in the heat and did really well, although we did have the big extractors on. But I did think they were dedicated to come along on the first hot day.
Client of the month is Lesley who did two step and sculpt classes in a day, although did live to regret it, after all this is my step and sculpt classes and they are ultra effective, but well done Lesley, we’ll get you into a Pilates class yet
Congratulations to Becky Saunders and friends ran the Bristol 10K on May 9th for multiple sclerosis and raised over £2000 between them.
Also congratulations to Sonia Morris who won the May goodie bag, she gets a bag full of treats, many thanks to The Alasia, Corinium, Bev Taylor and Natalie C for help with this, and I know Sonia will enjoy all the bits and pieces.
HANDOUTS - Get a positive attitude to food. I have printed off copies of these for you to collect when you come to class.
The hoodies have arrived and they are just so snuggly, I will do another order if people want more, but I will admit to not expecting to see so many of us having to wear our in june!
Yoga starts back at Corinium on Tuesday 8th June, and is for 7 weeks. I do love my Tuesday evening hour of stretching, and have been putting some of the yoga moves in at the end of the Friday beefy step class, a lovely end to the week.
Focus of the month is bingo wings and the lower belly, We are targeting the back of arms, and toning up for the summer, but still keeping focus on the ab workouts, so I have tweaked the press ups and written a whole new triple ab workout to give you a flatter stomach.
Do you like your body? Do you look on a mirror and like what you see? If not why not?
Lets all stop longing for a perfect body, I would like to make this summer the summer that we stop beating ourselves up if we haven’t got a flat belly, or perfect legs, and instead aim for fit, healthy active bodies! I can only describe my legs as “stumpy” they are very short, and no amount of exercise is going to give me long legs, but and this is a HUGE but, pretty much they work, they get me bouncing around in class, they are fairly toned and they are the only pair of legs I’m ever going to have, so for all those reasons, I love my legs, honestly. So your goal is to STOP self criticizing, your brain can only hold one thought at a time, so make it a positive one, for the next few weeks every time your inner voice is critical of how you look, I want you to find something positive about your body, yes YOUR body, Love your body, together we will get it in the best shape we can, but lets be fit and healthy first and foremost. Here endeth the first lesson. More to come
Diet or Exercise which is better?
Okies now its time for some plain speaking, a landmark study has been done comparing the success rate of, diet, diet and aerobics, diet aerobics and body conditioning, after 12 weeks they had all lost fat, but who had lost what?
Diet 14.6lbs
Diet + Aerobics 15.6lbs
Diet + Aerobics + body conditioning 21.1lbs
So now you know why I ensure that a fair portion of the class is body conditioning.
To make the handweight section of the class ultra effective your weights must be heavy enough to feel very challenging after 10 repetitions of a move. We have a huge variety of weights so make sure you pick the weight that gives you the most effective workout.
Book sale – the gym club has set the date, sat 26th June, from 10.30 in the front of the Potteries, all books will be 30p each, tea, coffee and cakes will be on offer too, please tellall your friends to come along and get their holiday books. Books will be sorted into author and categories, we have a huge range, thrillers, romance, childrens, holiday reading etc.
FOOD
BREAKFAST – How many of us had a good breakfast this morning? How many of us even know what a good breakfast is? Compare what you ate this morning to list below,
1. Porridge – this just tops the list, full marks if you had this
made with low fat milk
2. Boiled egg and soldiers – the good old fashioned breakfast is
still one of the best
3. Muesli, yoghurt and fruit – a great start to the day, if the
muesli is low fat,
4. Toast and fruit juice – not bad, but could be better. Make sure
the bread is wholegrain though!
5. Cereals – not the best start to the day you could give your self
6. Choco cereals – prepare for a massive energy low mid morning
7. Fried breakfast – sadly this just gets you no marks,
Have you ever wondered why its called breakfast, it is just that, breaking your fast, you probably haven’t eaten for 8-9 hours, and your body is crying out for some serious nutrition. There is so much evidence around that show that people who skip breakfast for whatever reason are more likely to be overweight, more sluggish and lacking in concentration.
Now go with me on this, I would like you to try and move up to one of the top 4 for a week, vary them, and I can guarantee you will feel more energy through the morning!
For a recipe for easy healthy muesli go to my website www.debbiesaunders.co.uk and click the link for easy food recipes. My home made muesli is non fat, no sugar and really tasty. If you already are eating one of the top four – fantastic
Also in the news recently was a great article on natural yoghurt, which explained why there really is no need to but the expensive little bottles of probiotic drinks, when natural yoghurt will do the same and check out this article it make interesting reading http://hubpages.com/hub/Probiotic-Yogurt
Catch more food, fitness and health tips on www.debbiesaunders.co.uk and be sure to leave your comments and messages on the facebook site, Debbie Saunders Workouts.
Feel free to phone me 07779 802110
Or mail me wsmsportsaerobic@aol.com
Look forward to seeing you in class xxxxx
We seem to have had a very busy May at the gym and I feel I have been abandoning classes left, right and centre, but all should be back to normal now, we have had two bank holidays, a long and very successful gymnastic competition and a long wonderful weekend in Paris for Nigels 50th. And yes I know he doesn’t look 50, but that’s the love of a good woman for you. (when I find her I’ll say thank you)
Class of the month has to shared this month between the Friday Pilates class at Corinium Fri 22nd May who did some simply amazing work and allowed me to push the barriers even more in a Pilates class than I ever have before, and the morning class on Mon 24th May who came in the heat and did really well, although we did have the big extractors on. But I did think they were dedicated to come along on the first hot day.
Client of the month is Lesley who did two step and sculpt classes in a day, although did live to regret it, after all this is my step and sculpt classes and they are ultra effective, but well done Lesley, we’ll get you into a Pilates class yet
Congratulations to Becky Saunders and friends ran the Bristol 10K on May 9th for multiple sclerosis and raised over £2000 between them.
Also congratulations to Sonia Morris who won the May goodie bag, she gets a bag full of treats, many thanks to The Alasia, Corinium, Bev Taylor and Natalie C for help with this, and I know Sonia will enjoy all the bits and pieces.
HANDOUTS - Get a positive attitude to food. I have printed off copies of these for you to collect when you come to class.
The hoodies have arrived and they are just so snuggly, I will do another order if people want more, but I will admit to not expecting to see so many of us having to wear our in june!
Yoga starts back at Corinium on Tuesday 8th June, and is for 7 weeks. I do love my Tuesday evening hour of stretching, and have been putting some of the yoga moves in at the end of the Friday beefy step class, a lovely end to the week.
Focus of the month is bingo wings and the lower belly, We are targeting the back of arms, and toning up for the summer, but still keeping focus on the ab workouts, so I have tweaked the press ups and written a whole new triple ab workout to give you a flatter stomach.
Do you like your body? Do you look on a mirror and like what you see? If not why not?
Lets all stop longing for a perfect body, I would like to make this summer the summer that we stop beating ourselves up if we haven’t got a flat belly, or perfect legs, and instead aim for fit, healthy active bodies! I can only describe my legs as “stumpy” they are very short, and no amount of exercise is going to give me long legs, but and this is a HUGE but, pretty much they work, they get me bouncing around in class, they are fairly toned and they are the only pair of legs I’m ever going to have, so for all those reasons, I love my legs, honestly. So your goal is to STOP self criticizing, your brain can only hold one thought at a time, so make it a positive one, for the next few weeks every time your inner voice is critical of how you look, I want you to find something positive about your body, yes YOUR body, Love your body, together we will get it in the best shape we can, but lets be fit and healthy first and foremost. Here endeth the first lesson. More to come
Diet or Exercise which is better?
Okies now its time for some plain speaking, a landmark study has been done comparing the success rate of, diet, diet and aerobics, diet aerobics and body conditioning, after 12 weeks they had all lost fat, but who had lost what?
Diet 14.6lbs
Diet + Aerobics 15.6lbs
Diet + Aerobics + body conditioning 21.1lbs
So now you know why I ensure that a fair portion of the class is body conditioning.
To make the handweight section of the class ultra effective your weights must be heavy enough to feel very challenging after 10 repetitions of a move. We have a huge variety of weights so make sure you pick the weight that gives you the most effective workout.
Book sale – the gym club has set the date, sat 26th June, from 10.30 in the front of the Potteries, all books will be 30p each, tea, coffee and cakes will be on offer too, please tellall your friends to come along and get their holiday books. Books will be sorted into author and categories, we have a huge range, thrillers, romance, childrens, holiday reading etc.
FOOD
BREAKFAST – How many of us had a good breakfast this morning? How many of us even know what a good breakfast is? Compare what you ate this morning to list below,
1. Porridge – this just tops the list, full marks if you had this
made with low fat milk
2. Boiled egg and soldiers – the good old fashioned breakfast is
still one of the best
3. Muesli, yoghurt and fruit – a great start to the day, if the
muesli is low fat,
4. Toast and fruit juice – not bad, but could be better. Make sure
the bread is wholegrain though!
5. Cereals – not the best start to the day you could give your self
6. Choco cereals – prepare for a massive energy low mid morning
7. Fried breakfast – sadly this just gets you no marks,
Have you ever wondered why its called breakfast, it is just that, breaking your fast, you probably haven’t eaten for 8-9 hours, and your body is crying out for some serious nutrition. There is so much evidence around that show that people who skip breakfast for whatever reason are more likely to be overweight, more sluggish and lacking in concentration.
Now go with me on this, I would like you to try and move up to one of the top 4 for a week, vary them, and I can guarantee you will feel more energy through the morning!
For a recipe for easy healthy muesli go to my website www.debbiesaunders.co.uk and click the link for easy food recipes. My home made muesli is non fat, no sugar and really tasty. If you already are eating one of the top four – fantastic
Also in the news recently was a great article on natural yoghurt, which explained why there really is no need to but the expensive little bottles of probiotic drinks, when natural yoghurt will do the same and check out this article it make interesting reading http://hubpages.com/hub/Probiotic-Yogurt
Catch more food, fitness and health tips on www.debbiesaunders.co.uk and be sure to leave your comments and messages on the facebook site, Debbie Saunders Workouts.
Feel free to phone me 07779 802110
Or mail me wsmsportsaerobic@aol.com
Look forward to seeing you in class xxxxx
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About Me
- Debs
- I have been teaching in the fitness industry for over 20 years, and have seen many fads and fashions come and go, but am passionate about teaching real fitness and health to real people,