November Newsletter

Welcome to the November newsletter,

Well October has been another great month in class – new music, new routines and some great new body sculpting moves, and I intend to keep you all motivated during November with fantastic music and fun routines. Both the Latino fitness and the step class have new routines. I attended a gymnastic conference and was thrilled that I learnt so much there that I can put into practice in my adult classes, mostly great body sculpting exercises and I will soon be putting some partner stretches in class too.

Class of the month is the first Tuesday Latino fitness class, who not only learnt the new routine super fast and made it look easy, but then got stuck in and helped me write some more choreography for it. I did promise to credit you  the routine looks amazing,

Client of Month – is the legend Ang J, who along with many of you is a master in modification. Ang attends all my classes from Pilates to the tough step and sculpt and Ang knows exactly when to push her body and when not too, when an exercise is right for her and when not, she has been with me a long time, and is fully able to adjust and exercise to suit herself. We are not clones, and I love adapting moves to suit individual needs.

Fri Pilates – We have one space available for this amazing class. The classes are in a course of ten for £40, and include relaxation techniques and top of the range pilates moves. Phone me for details 07779 802110

Move of the month – This is the move we have been working on for the last week, which will flatten our tums, strengthen our backs and give us great core stability.

Yoga starts again Tuesday 2nd November, for 7 weeks. @ £28

Dec Goodie bags – these are already being made up, and will include the normal range of great prizes, the top attendees for Dec will be the lucky winners

Book sale. Our Gym club is running its annual second hand book sale, All books are just 50p each, and I think there is a strong possibility of cakes and coffee being available. So get down to the gym on sat 19th Nov at 10.00am

Playhouse –My elite gymnasts have been invited to perform at the Playhouse for the Help for Heroes concert. If you are free Sunday the 20th November come along and watch, and raise money for a great cause

Christmas party -Dec 3rd is now all booked, hope you are getting your fancy dress costumes ready

FAT BURNING MADE EASY - Muscles and your liver store the food you eat as glycogen, as soon as the muscles are full, the excess food you have eaten will be stored as fat. Therefore the more muscle tone we have the more food will be stored as glycogen not fat! Also more muscle tone means more calories will be burnt 24/7. It really is that simple. So when we are using weights in class, make sure they are effective, if at the end of a series of moves you feel you could do more, then get heavier weights next time. Get working as much as possible on our squats and leg work, and do the top press ups you can. Make it easy for your body to burn fat!

Please take regular looks at our class facebook page and feel free to leave comments
https://www.facebook.com/pages/Debbie-Saunders-Workouts/317275550099
and visit our website http://www.debbiesaunders.co.uk/ for mind, body and soul 
See you in class – Debsxxx

The Relationship between Coke and Osteoporosis
Phosphoric Acid
The chemicals in fizzy drinks fall under the categories of artificial flavourings, artificial colour additives and dyes, acidifying agents, buffering agents, viscosity-producing agents, foaming agents, and preservatives. One of these chemical additives, phosphoric acid, is added to many kinds of fizzy drinks to help keep the carbonated bubbles from going flat. Because good health depends upon our bodies being able to maintain a one-to-one balance between calcium and phosphorus in our systems, calcium is released from our teeth and bones into our bloodstreams to help balance the phosphoric acid in the fiz we drink. Eventually the phosphoric acid is excreted, taking with it the released calcium. Thus, a habit of soft drink consumption actually robs our bodies of calcium, leading to a condition known as osteoporosis – soft teeth and weak bones.
Phosphoric acid is also known to neutralize the hydrochloric acid in our stomachs. This is unfortunate, for we need hydrochloric acid to help us digest our food and utilize its nutrients. It is especially required for calcium utilization.4So, not only does phosphoric acid leach calcium from our bones, it also prohibits hydrochloric acid from helping to restore it. Bones and teeth just can't win with this stuff in our diet.
In a survey designed to measure the amount of phosphoric acid in twenty different soft drinks, the following were found to contain the highest amounts: Tab, Coke, Diet Coke, caffeine-free Coke, and Mr. Pibb.5The formulas may have been changed for the better since this survey was conducted. Read labels. By the way, Pepsi Free, Diet Pepsi Free, Like Cola, 7-Up, and Mountain Dew had no phosphoric acid in them. This, however, does not mean that these products are free from the other problems true of soft drinks.

What an amazing start to October. I hope you managed to get some time in the sun, before the winter sets in. I was hoping for some time out after our gym clubs British Championships, however one look at my diary shows me that my club has its annual Gala, 2 displays, a conference and a competition. I am sure I will need all my adult classes to keep the stress at bay and to make sure my energy levels stay high. Talking of the British Championships, I was so proud of all my gymnasts, they did a superb job. We compete against clubs with amazing facilities and far bigger gym clubs than ours, so to walk away with so medal medals and British Champions made all the hard work worthwhile. Matt decided to add to the stress of the weekend by twisting his ankle in training the night before. However a very good phsyio and a determination to do his best left him a double British Champion, hopefully a place on the British Squad 2012 and a proud if overstressed mum!

Class of the month goes to my thursday morning team, we had some great sessions last month, with some “great” music in the cool down section. Your wonderful attitude makes the class so easy to teach, and I know it’s a tough class, but somehow you always seem to work really hard and have a giggle doing it

Client of the month – the twirly whirly girl herself,Juliette, who is living up to her name, and getting double spins and turns into all my routines, I love it and am looking forward to what Juliette can do with my new choreography!

Do you suffer from sadness, or depression If so try this little trick – write a list of everything you are grateful for, and I mean everything! Each day add to the list. Keep adding to the list for 60 days.

Cards for sale –the wonderful Kath has bought in a box of beautiful handmade cards for me to sell to raise money for the club. Each card will cost £1.50, the box is on the table near the stereo, so have a browse and get a unique card for the next birthday on your list.

PLEASE HELP - I am lucky enough to have some great class members who have nominated me for a coaching award, and while I would be proud to win, it is the prize that interests me far more, ?£1000 of sports equipment. Your vote could make all the difference and it only takes 5 minutes, so please find the time to click on. Many thanks to all of you who have voted for me
http://www.perkins-slade.com/insurance-blog/coach-you-are-the-best/debbie-saunders/



Move of the month –Well I LOVE it, a great but very simple exercise for working the bum and hips, very effective in a very short time.

Balls –having been rotating which class uses the fitness balls is really paying off. I am seeing some great work on these now, and I know you are feeling the effects.

Dukan Diet
The Dukan diet makes interesting reading, it has been associated with Kate Middletons weight loss by the popular media, and seems to be the latest dieting craze. It sounds scarily familiar to anyone who’s read about the Atkins diet, in fact it was created by a French Doctor over 10 years ago to help obese people lose weight, and the book does warn about bad breath, constipation and fatigue. Great!
The plan is broken up into 4 phases
Phase 1, the "Attack" phase, is quite simple: Eat all you want of lean protein, along with 1.5 tablespoons of oat bran and 1.5 liters of water daily. That’s it.
Phase 2 - This is followed by the "Cruise" phase, which allows unlimited amounts of 28 non-starchy vegetables every other day along with a core diet of unlimited lean/low-fat protein and 2 tablespoons of oat bran. Carrots, peas, corn, and potatoes are not on this list of vegetables but appear in the next phase.
Phase 3, "Consolidation," allows unlimited protein (including pork and lamb) and vegetables every day, along with one piece of low-sugar fruit, 2 slices of whole-grain bread, and 1 portion of hard cheese. Dieters can also have 1-2 servings of starchy foods and 1-2 "celebration" meals (in which you can eat whatever you want) per week during this phase. In this phase, you begin the lifetime commitment of eating the core diet of pure protein one day each week, preferably the same day.
Phase 4, "Stabilization," is the maintenance portion of the plan. The author promises you can eat whatever you like without regain if you follow his rules - one day a week, follow the same all-protein diet as in Phase 1; eat 3 tablespoons of oat bran a day; and walk for 20 minutes daily and never take elevators or escalators
Apart from the not taking elevators, what an over complex and under nourishing food plan. Changing shape can be far more simple than this diet, just EAT LESS AND MORE MORE!

Please take regular looks at our class facebook page and feel free to leave comments
https://www.facebook.com/pages/Debbie-Saunders-Workouts/317275550099
and visit our website http://www.debbiesaunders.co.uk/ for mind, body and soul 
See you in class - Debsxxx