Newsletter june 2011

WELCOME TO JUNE – Thankfully I have managed a lot more classes this month, and my body and soul are feeling better for it. The bank holidays and international gym comps over for a while, so I am looking to keep improving mine and your fitness.

May has been a really entertaining month, with several of you out and about and sharing your tales with me. The best reason for missing a class this month is Jenny, from Thursday evening Pilates, who is babysitting in Hong Kong, just brilliant.

There are loads of contenders for client of the month -
Mandy Townie, read an article about over active bladders, and has noticed that loads of us, trot straight out of class in the morning and have a wee, she has banned this, and said we have to wait, as it’s a habit that we have to break, or we will get over active bladders, well I hate to say but it appears to be working, and many times we have a wee, out of habit, Very odd.

Other contender is Rosie Flook who said the most wonderful things about me on Facebook “Carina dont be put off by the above person's comment!! she is the teacher and can make your body do things that hurt very much and although you might not like her at the time the results are fab and she really is a very nice person ”

Gaynor also had a great excuse for popping out of Friday night Pilates early, she was filmed at a garden show, and went home to watch herself on Gardeners World

But the Client of the month award goes to Tracey K, who came charging into to her Thursday morning step and sculpt, looking somewhat less than her normal glamorous self, ahhh it did my hear good to see her looking human!

Class of the month, there is no contest for, one Thursday evening saw me arrive very late for class, due to getting lost in Bristol, and Nigel filled in for me really well, although I felt he was a little gentle on the class.

I am enjoying you randomly selecting the relaxation music for all the classes, its giving a huge variation to the music we use for this valuable part of the class, the stretch at the end is a vital part of you fitness, it will help ease out tired and sore muscles, prevent stiffness the following day, prevent injury, help stop backache and improve your posture quickly.
The Friday night Pilates class have been using a relaxation CD made for little children, it’s proved really popular, and deeply relaxing, the CD I have is called “Relax Kids” and is available from amazon.

How Can I burn More Calories?
Fire up your metabolism and burn more calories.

So what is metabolism? It’s your internal calorie burning firepit-the amount of energy your body burns to sustain itself. Your metabolism is influenced by several things, genetics, hormones and particularly how much muscle you have, muscle is very metabolically active, so the more muscle you have the more calories you burn, even at rest, and this is the one thing you can change!

The best way to speed up your metabolism and trim away fat is by making healthy food choices and increasing your regular physical activity.

Increase your muscle tone by adding toning exercises to your workouts, body weight exercises, bands and weights. Then up stoke your firepit by keeping more active all day through incidental activity, even standing more at work will help.

Lunges and squats are great multi muscle exercises that work the hips, thigh’s and bums.

How much exercise is enough? Toning exercises two to three times a week, and then aim for regular aerobic activity, at least 30 minutes big muscle activity most days.

The majority of our classes include your 30 minutes big muscle activity and then the necessary toning to really stoke that metabolic firepit.


JUST BREATH
Yoga teaches us to master our emotions through careful manipulation of the breath.
But we can all benefit from the breathing techniques I use in my yoga classes. Here’s a simple breathing exercise you can try to calm and relax yourself
• Sit or lie comfortably with your spine straight
• Close your eyes
• Take a few deep breaths in and out, then settle into your breathing
• Aim to make your exhale longer than your inhale, if possible twice as long, for about 12 breaths
• Relax your breathing and take some time to let your breathing recover, then bring yourself back into your day 

Top Ten Food Myths – I have a handout available in class, to help you let go of myths and legends surrounding food! When you should eat and what you should eat.

Our next yoga course starts Tuesday 7th June and is for 7 weeks, ahhh good times

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. See you in class 