Welcome to September, for some of us it’s a time to get the kids back to school and maybe find a little more “me time”
As most of you know we have been running summer camps for the gymnasts throughout the holidays, which has meant some 12 hour days in the gym, but I really did enjoy the fitness classes at the end, however tired and stressed I felt at the end of a busy day , I always felt better for doing a fitness class, and I really understand that sometimes after a full day at work you have to remind yourself that you WILL feel better for an exercise class. You will sleep better, and be less stressed out.
I am very proud to say that I have been awarded a business award. I will be attending a charity ball in October to collect my award –how exciting.
Client of the month is Penny, due to keeping me supplied with Pimms, white wine, dips and blankets at her mums awesome bank holiday barbeque,
Class of the month could be several, it has been an entertaining month in the gym, and I have been really pleased that most of the classes stayed busy through the holiday season, but if I do have to pick a class it has to be my Friday freestyle step class who acted as nurse, masseuse, personal assistant, and general caring people when I was poorly thank you. xxxx
Yoga – whoopee this starts again on Tuesday 7th September, 7 weeks at a cost of £28, at the moment this class is full, and I am doing an advanced yoga workshop in November with a teacher who has just come back from studying yoga in India, so watch this space!
Macmillan coffee morning at the Potteries on Friday 24th sept, 11.30-2.30.
Come along, have a cake and a coffee and help us raise some money, and join in the Worlds Biggest Coffee morning.
We held our gymnastics clubs AGM last week, and the fundraising team asked me to pass on their grateful thanks to all my adult class members who support our fundraising efforts, we raised a massive £7000.00 last year, this was spent on safety mats, helping gymnasts represent Great Britain abroad (and win medals) and training more coaches. As you know I feel passionate about the benefits of children being involved in a sport, both for fitness reasons and the social and emotional lessons they learn. We are also proud to be the most successful club in the area!
ESCAPE DAY
SAT 25TH SEPT – THE POTTERIES
30 MINUTE TREATMENTS WITH QUALIFIED THERAPISTS
CHOOSE TO BE SPOILT BETWEEN, REIKI, BACK MASSAGE, REFLEXOLOGY, OR FACIAL, OR ALL FOUR!
PHONE NATALIE ON 07946649326
£10 PER SESSION,BOOKING AND PAYMENT IN ADVANCE
All proceeds to the gym club
The following classes will be cancelled as I am flying to Bulgaria, as head of delegation with the Great British squad.
Sept 15th Wed morning 9-10 Corinium
Sept 15th Wed morning 10.30-11.30 –The Potts
Sept 16th Thur morning – 10.00-11.00 - The Potts
Sept 17th Fri morning -10.00-11.00 The Potts
The evening classes will all be as normal though.
September focus will be continuing the superb work we have been doing do get a flat stomach and the anti bingo wings work, that you are all getting so good at now, but I want to raise my game in the calorie burning part of the class, so we will be trying out more ways to burn a few more calories in the classes
To help you loose or maintain weight I have a handout available in class,
10 tips to help break bad eating habits. Pick one up next time you are in class.
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
Tuesday, 31 August 2010
Monday, 9 August 2010
August. Debbie Saunders Workouts News and Views on Health and Fitness.
What a great start to the summer it’s been, some really fantastic classes, some really tough love going on in some of the classes and some great feedback from you all.
The plates are ultra effective, and are causing many comments! August is now really about giving you all some “me” time, playing some great music, trying out new routines, having some fun in the studio, and getting some chillaxing into all the classes.
CLIENT OF THE MONTH – an easy one for July, it has to be Bev Holtby who is back, and as much fun to teach as ever. Working hard and laughing lots, and getting fit again really fast.
CLASS OF THE MONTH – not an easy one, so many classes have been packed full of hard working and smiling people, but if I have to choose one its my Thursday evening Pilates class, who have really been showing some great improvements, keep up the good work guys
YOGA - Popular as ever, we start our new term on Tuesday Sept 7th.
This will be a 7 week term at a cost of £28 per person. I have booked to attend an advanced yoga training course in November, I can’t wait. I love my yoga.
CRECHE
This is still open all through the school holidays and school age children are welcome, Ali, our crèche leader has just attended the latest course on safeguarding and protecting children (along with all the gymnastic clubs coaches) so you know that your children are receiving the very best of care, in the crèche and the gym
HOW TO FEEL FULLER FOR LONGER WHILE EATING LESS
• Studies have shown that we eat up to 70% more when we are distracted from our food, Such as when working on the computer, watching TV or when reading a book. We also eat much more when eating with friends and family, again about 70% more. If you focus on what you are eating, and enjoy every mouthful, this allows the “full up” hormones to be produced which then gives the brain the stop signal.
• Increase protein, protein is the most satiating (fills you for longer) of all the food groups, the average british diet is about 15% protein, which is fine for growth and tissue repair, but if you increase your protein intake to around 30% you are going to increase you satiation significantly. Protein sparks the production f glucose in the small intestine and triggers the production of PYY, the “full up hormone in the brain, both of these will send out satiety signals.
• Eat an apple! Fruit and veg contain loads of water, air and fibre, which produce “filling” signals in the small intenstine. As an apple is digested it produces GLP-1 which sends the satiety signal to the brain, you may not feel like starting a meal with an apple, but salad is the next best option for the same reason.
• Eat Gloopy food, food texture can make all the difference to how full it makes you feel, particularly how viscous or glutinous it is That’s why food is a high statiety food. Scientists from Sydney University working on a 'satiety index' of foods found that its viscosity makes porridge twice as filling as muesli, even though the main ingredient is the same. By contrast, pre-dinner nibbles, such as crisps - dry and high calorie - are a bad bet. You need to consume four times as many calories from crisps as you do from boiled or pureed potatoes to feel equally full
TIME AWAY
We are planning a couple of nights away so there will be no adult fitness classes mon 23rd Aug, or Tues 24th Aug. Back to normal on the wed gym will be as normal
Bank holiday Monday –NO CLASSES
Also due to the Heathrow International Championships there will be no classes on Friday 3rd Sept, wish us luck. All our regional, national and international gymnasts compete at this one, so it’s a long weekend.
SNIPPETS
Mood Booster –SUNSHINE – yes, this is just saying what we all know. But did you know that spending time in the sunshine cheers you up by boosting levels of serotonin, the chemical that controls mood. The suns ultraviolet light can also trigger endorphins, the body’s feel good chemicals
Stamina Booster – Chocolate milk, according to researchers from Indiana University. Swapping expensive sports drinks for chocolate milk will keep you going for longer. “compared to plain milk, water or most sports drinks, it has double the carbohydrate and protein content, perfect for replenishing tired muscles” It also contains the nutritional bonus of calcium, and includes a little sodium and sugar, additives that help athletes retain water and regain energy.
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
The plates are ultra effective, and are causing many comments! August is now really about giving you all some “me” time, playing some great music, trying out new routines, having some fun in the studio, and getting some chillaxing into all the classes.
CLIENT OF THE MONTH – an easy one for July, it has to be Bev Holtby who is back, and as much fun to teach as ever. Working hard and laughing lots, and getting fit again really fast.
CLASS OF THE MONTH – not an easy one, so many classes have been packed full of hard working and smiling people, but if I have to choose one its my Thursday evening Pilates class, who have really been showing some great improvements, keep up the good work guys
YOGA - Popular as ever, we start our new term on Tuesday Sept 7th.
This will be a 7 week term at a cost of £28 per person. I have booked to attend an advanced yoga training course in November, I can’t wait. I love my yoga.
CRECHE
This is still open all through the school holidays and school age children are welcome, Ali, our crèche leader has just attended the latest course on safeguarding and protecting children (along with all the gymnastic clubs coaches) so you know that your children are receiving the very best of care, in the crèche and the gym
HOW TO FEEL FULLER FOR LONGER WHILE EATING LESS
• Studies have shown that we eat up to 70% more when we are distracted from our food, Such as when working on the computer, watching TV or when reading a book. We also eat much more when eating with friends and family, again about 70% more. If you focus on what you are eating, and enjoy every mouthful, this allows the “full up” hormones to be produced which then gives the brain the stop signal.
• Increase protein, protein is the most satiating (fills you for longer) of all the food groups, the average british diet is about 15% protein, which is fine for growth and tissue repair, but if you increase your protein intake to around 30% you are going to increase you satiation significantly. Protein sparks the production f glucose in the small intestine and triggers the production of PYY, the “full up hormone in the brain, both of these will send out satiety signals.
• Eat an apple! Fruit and veg contain loads of water, air and fibre, which produce “filling” signals in the small intenstine. As an apple is digested it produces GLP-1 which sends the satiety signal to the brain, you may not feel like starting a meal with an apple, but salad is the next best option for the same reason.
• Eat Gloopy food, food texture can make all the difference to how full it makes you feel, particularly how viscous or glutinous it is That’s why food is a high statiety food. Scientists from Sydney University working on a 'satiety index' of foods found that its viscosity makes porridge twice as filling as muesli, even though the main ingredient is the same. By contrast, pre-dinner nibbles, such as crisps - dry and high calorie - are a bad bet. You need to consume four times as many calories from crisps as you do from boiled or pureed potatoes to feel equally full
TIME AWAY
We are planning a couple of nights away so there will be no adult fitness classes mon 23rd Aug, or Tues 24th Aug. Back to normal on the wed gym will be as normal
Bank holiday Monday –NO CLASSES
Also due to the Heathrow International Championships there will be no classes on Friday 3rd Sept, wish us luck. All our regional, national and international gymnasts compete at this one, so it’s a long weekend.
SNIPPETS
Mood Booster –SUNSHINE – yes, this is just saying what we all know. But did you know that spending time in the sunshine cheers you up by boosting levels of serotonin, the chemical that controls mood. The suns ultraviolet light can also trigger endorphins, the body’s feel good chemicals
Stamina Booster – Chocolate milk, according to researchers from Indiana University. Swapping expensive sports drinks for chocolate milk will keep you going for longer. “compared to plain milk, water or most sports drinks, it has double the carbohydrate and protein content, perfect for replenishing tired muscles” It also contains the nutritional bonus of calcium, and includes a little sodium and sugar, additives that help athletes retain water and regain energy.
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,