July Newsletter

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