December Newsletter 2010
I have had such a great November, the LBD workouts are so effective, my energy levels are rising fast, and my waist is coming back! I am really enjoying teaching, loving the dance based classes, as they are just so much fun and we dont realise how hard we are working.
I did attend an advanced Yoga workshop, hmmm I have my own thoughts on that and I have shared them with some of you in class. But I do think my Yoga girls have already progressed beyond this.
I am looking forward to some great workouts over the next few weeks, burning off calories and stress.

Class of the month is my Wednesday morning 9am class at Corinium, they are always so cheerful and work so hard, I love teaching them and was really pleased with the lovely calendar of beautiful gardens. Thanks you Girls

Client of the month is Pat Long, who took pity on my lack of cooking facilities and bought us in the most amazing chicken casserole. We so enjoyed proper food. I have a cooker now, but not what most of you would actually know as a kitchen, fingers crossed its done for Christmas  as its not even arrived yet. Good job Nigel can do all kinds of decorating!

Win A Goodie Bag
The December Goodie bags have been packed up ready, the top goodie bags are packed full with vouchers for holistic treatments, body lotions, free class vouchers etc, in fact everything you need for a great new year. Make sure I mark you down as attending every time you come to class at the Potteries. The top attendees will get the awesome bags.

Christmas Holidays – My last adult classes are Friday 17th of December and then I start back on Tuesday January 4th. Friday will be a calorie killer, with a great relaxation, followed by lunch at The Grove Bistro. Good Times. The last Pilates class of the year will be a half hour of really tough stuff, with a half hour relaxation and meditation – brilliant.

Fitness Balls
One class a week will be using the fitness balls, I will rotate which class gets to play on these, so that we make sure you all get a regular go on them and then get the amazing toning results that these can give, and as most of you know, they are great fun!

Christmas Party’s
The first is this Friday at the Commodore 7.30pm for 8pm, and I am really looking forward to going out with loads of you, and we are going for lunch at the Grove on Friday 19th. This is bookable and we still have a couple of spaces if you wish to come

Class Description
Fatbusting Fitness
Monday 10.30-11.30am. Tuesday 8.00pm-9.00pm
Samba, mambo and cha cha your calories away, a fun dance workout, followed by great body sculpting then stretch & relax. Normally burns off up to 400 calories!


HOW TO HANDLE WINTER BLUES

DON’T FIGHT IT
Its normal to feel a little low as little levels and temperature drop, but we do need this climatic downtime. Use winter as an essential part of your year for slowing down, reflecting and reconnecting on what’s important

BE PREPARED
There is no such thing as bed weather –just the wrong clothes! Kit yourself up properly. Lots of layers, hats, scarfs and gloves,

DON’T HIBERNATE
One consequence of the winter blues is a reluctance to socialize. We aren’t hedgehogs and “hibernating” will worsen a low mood.

WINTER FITNESS
Keep healthy, try dance based workouts, Monday 10.30am or Tuesday 8.00pm, it will combat a low mood and burn calories. Also try Pilates to lighten your mood.

RETRAIN YOUR BRAIN
Learn to think positively. By thinking negative thoughts like “I hate winter” your barin creates depressing chemicals. Break the cycle and focus on good things to release a surge of positive hormones.

EAT YOUR SELF HAPPY
There is evidence that some foods can lessen anxiety and reduce stress, bananas, oranges, walnuts and turkey can all contribute to a better mood.

LOOK GOOD FEEL BETTER
Don’t give up on your feel good treatments just because you are under wraps. Keep up the moisturising, waxing and pedicures. Even under woolies this will make you feel good.

CHECK THIS OUT
While hunting the net I came across a site that some of you who suffer from stress might like, check out - http://www.alittlebitofmetime.com it has some great ideas and tips to help you relax, some you already know, some hopefully will be new.

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

November 2010

November 2010

Its been a great October, lots of fun classes and masses of new ideas, make sure you read the article at the end of this newsletter regarding exercise helping depression, although I know most of you realise this  and I am really pleased to have re-introduced the relaxation at the end of the Friday morning class, the big squoosy gym mats to lie on and the huge heaters on at the end of a fun class, what more can you ask?

No class Monday Evening 15th November, due to the Carnival

Class of the month for October is my Thursday morning Step and Sculpt Class, this is a packed class of hard working people, with a great combination of Fat blasting and Sculpting work
Client of the month is Mandy Townie, who realized that after a weekend of being inside attend family celebrations needed to get out and move again, and then did the new body sculpting three days in a row.

Focus for November is the waist, we are going to sort this area out with a combination of fat burning and sculpting.

Goodie Bags – the December Goodie bags are already being packed up, my clients who attend most in December will get an extra Christmas treat 

New Body Sculpting Work – as most of you have discovered, in October I asked all my classes what they wanted to change most, listened to the answers and then spent many hours devising body toning exercises that worked really effectively in the least amount of time, and judging by the feedback, I have never got it more right!
So get into the class and be ready to burn serious amounts of calories, and then tone up you waist, flatten your belly, banish those bingo wings, and trim your thighs and hips. Can we really do all that? You bet, all it takes is attendance!

CHRISTMAS MEAL AND DISCO
• Friday 3rd December,
• Beachlands Hotel,
• £29.95 each
• £10 cash deposit ASAP please to Deb/Tash/Bev

CHRISTMAS LUNCH
• Friday December 17th
• The Grove Bistro
• NameS to Bev/Deb

Yoga starts again Tuesday 2nd November, at Corinium, 7 weeks at a cost of £28

Hoodie Orders are going in again, please fill in the form, with payment by the end of November, these hoodies wash up well, and are VERY warm for the winter.

Notice Boards – We have our very own Fitness Class notice boards at the Club, be sure to check it regularly, for news, updates and events.

Physical activity can stave off depression - but only if it is fun, research has suggested.

Scientists confirmed that people who take regular exercise are less likely to be depressed. But they also found that such activity has to be during leisure time to be of any benefit.
People who exert themselves at work, for instance by digging up roads or heavy lifting, were no less likely to suffer depression than those in sedentary desk jobs.

Researchers from the Institute of Psychiatry, King's College London, teamed up with colleagues in Norway to carry out the study of 40,401 Norwegian residents.

Participants were asked how often they engaged in both light and intense physical activity during their leisure time and how physically active they were at work.

The study found that individuals who took part in regular physical activity - however mild or intense - were less likely to have symptoms of depression. However, this only held true when activity was part of leisure.

Those who were not active in their leisure time were almost twice as likely to suffer symptoms of depression than the most active individuals. The findings are published in the British Journal of Psychiatry.

Lead researcher Dr Samuel Harvey said: "Our study shows that people who engage in regular leisure-time activity of any intensity are less likely to have symptoms of depression. We also found that the context in which activity takes place is vital and that the social benefits associated with exercise, like increased numbers of friends and social support, are more important in understanding how exercise may be linked to improved mental health than any biological markers of fitness.
"This may explain why leisure activity appears to have benefits not seen with physical activity undertaken as part of a working day.

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