Debbie Saunders Workouts March 2011

Nearly spring, and surely we will soon see some warmer weather, I can’t wait to start shedding some of my sweatshirts, and am happily burning calories in my classes in readiness, in fact the focus for March, will be calorie killing!

NO ADULT CLASSES, Friday 11th march as we are going to see Kat dance at Olympia. (Stay and Play and mini gym as normal)

Class of the month is my wed 10.30am class, jam packed full of a great group of regulars, who get the best of both worlds, with Pilates one week and body toning the next week, this class always gives it 100% and are very motivated.

Client of the month – is Pat Long, she is a legend in the friday Pilates class, works really hard and seems to make it look easy. Pat has also recently added the Tuesday dance based class to her regular wed body conditioning session and is a real delight to teach.

What’s in a name, a new “dance” craze to hit is Zumba, and I love the fact that its getting couch potatoes into some kind of fitness class, but I find the fact that the name is trademarked fasinating, the class is true to form dance fitness steps, mambos, cha cha’s and grapevines with style, so I am really please to tell you all, YOU HAVE BEEN DOING THIS ON A MONDAY MORNING AND TUESDAY EVENING FOR YEARS! We just did it first 

Squatting to pee – talking to a class in feb, it seems some of you have found an unusual benefit to doing these squats and lunges, particularly while out walking on a weekend!

Table top sale - the gym club are fundraising again, (it is like painting the severn bridge) and we are going to a table top sale at the campus, Sat 12th March 12.30-2.30pm, if you have anything you feel the girls could sell, we would love to have them, and I would be kind to you in class,

Feedback forms – massive thanks to all of you who filled these in, the winner of a month of free classes is ........................................ Sue Sanderson, Sue has been with me through thick and thin, so I hope she will be able to make full use of a month of free classes, Sue is able to take her month whenever she wishes 

BATH SPA OUTING – only two places left!!!
we are taking another group to Bath Spa for the afternoon, £35 for a great relaxation session, 4 hours of total bliss, Friday 29th July, session starts at 3.30pm. First come first served, money payable to D T Saunders, asap. I expect we will catch the train up and go for a meal after again! Phone me 07779 802110

Pure Pilates at Corinium Health and Beauty, we have two places available for this awesome Friday night class, and I don’t remember the last time we had any spaces in this class, so if you need to chillax on a Friday, while you change your body shape, get flatter bellies and better posture, all in a peaceful and private setting, then contact me 07779 802110, for more details.

Drinking milk helps gain muscle and lose fat after exercise?
Many of you who come to class after gym on a Monday and Wednesday see Matt tucking into rice pudding, or milkshakes, this is to ensure his body repairs after training, and doesn’t put fat on, as an elite gymnast, I need him to be lean and strong, and my nutritional training helps me understand how to do this.
I started to wonder about the effects of drinking milk after class would have on my adults, so did much more research, and I have found nothing negative, but lots positive, read extracts of one article below
Part of an ongoing study into the impact of drinking milk after exercise has found that milk helps exercisers burn more fat.

The study by researchers at McMaster University and published today in the American Journal of Clinical Nutrition, was conducted by the Department of Kinesiology’s Exercise Metabolism Research Group, lead by Stuart Phillips.

Following their workouts, study participants drank either two cups of skim milk, a soy beverage with equivalent amounts of protein and energy, or a carbohydrate beverage with an equivalent amount of energy, which was roughly the same as drinking 600 to 700 milliliters of a typical sports drink.

Upon the study’s conclusion, researchers found that the milk drinking group had lost nearly twice as much fat – two pounds – while the carbohydrate beverage group lost one pound of fat. Those drinking soy lost no fat. At the same time, the gain in muscle was much greater among the milk drinkers than either the soy or carbohydrate beverage study participants.

“The loss of fat mass, while expected, was much larger than we thought it would be,” says Phillips, associate professor of kinesiology at McMaster. “I think the practical implications of these results are obvious: if you want to gain muscle and lose fat as a result of working out, drink milk.”

As reported in the first phase of the study, the milk drinking group came out on top in terms of muscle gain with an estimated 40 per cent or 2.5 pounds more muscle mass than the soy beverage drinkers. In addition, this group gained 63 per cent or 3.3 pounds, more muscle mass than the carbohydrate beverage drinkers.

“I think the evidence is beginning to mount,” says Phillips. “Milk may be best known for its calcium content in supporting bone health, but our research, and that of others, continually supports milk’s ability to aid in muscle growth and also promote body fat loss. To my mind – with milk being a source of nine essential nutrients – it’s a no brainer: milk is the ideal post-workout drink for recreational exercisers and athletes alike.”

You Can Be Whatever You Want To Be! by: Donna Levine

There is inside you
All of the potential
To be whatever you want to be;
All of the energy
To do whatever you want to do.
Imagine yourself as you would like to be,
Doing what you want to do,
And each day, take one step
Towards your dream.
And though at times it may seem too
difficult to continue,
Hold on to your dream.
One morning you will awake to find
That you are the person you dreamed of,
Doing what you wanted to do,
Simply because you had the courage
To believe in your potential
And to hold on to your dream.

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