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