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