What’s happening at Corpo Studio?

The biggest news this month is we are open!
The timetable is up on the website, there’s the usual classes of Pilates, Pilates Reformer etc. but there is also the brand new Total Barre. If you haven’t tried it yet you must! It puts together the technique from ballet with Pilates and fitness to bring you a full body workout which is low impact and fun. You don’t need any dance trainer or even dance ability and is suitable for all levels of fitness. Get in touch to arrange a trail lesson!
The next bit of news is in June we have 2 dates;
Saturday 12th & 26th June
in which we are holding two Masterclasses of Pilates, HypopressiveRSF and Total Barre. The first, on the 12th, will focus on the pelvis and the legs, then the second one, on the 26th, focuses on the upper body, spine and cervix. You can do both (small discount to book both) or, one or the other. Spaces are limited so get in touch now to book your spot!

Monthly Recipe

CREAM OF PEAS SOUP
The best dishes are born from simplicity: making a cream of fresh peas is very simple thanks to the recipe from @dietista.lindacaracausi

Instructions:
Peel 1 onion and 1 potato and cut them into small pieces. Add the shelled peas and put everything in the pot with 200 ml of vegetable broth.
Cook for 20 minutes over high heat.
With the hand blender, blend everything to make the velvety, until it is creamy.
If necessary, add a little broth kept aside to obtain the desired creaminess.
Season with salt and serve with a drizzle of extra virgin olive oil and pumpkin seeds.

This soup is also delicious cold!

 

 

Exercise of the month

The 100
The hundred is a classic Pilates mat exercise. The exercise is named after the 100 beats of your arms made while holding your legs extended and your head and shoulders off the mat. Joseph Pilates introduced the hundred as the first exercise of the matwork series in his book “Return to Life Through Contrology.”

The hundred is a dynamic warm-up for the abdominals and lungs. It requires that you coordinate your breath with the movement and be strong and graceful at the same time. The hundred recruits the abdominal muscles, including the laterals, and develops scapular and trunk stabilisation. It is challenging, but the hundred is an easy exercise to modify if you have back or neck issues or you need to make it easier or more difficult.

 

Helpful Tips

The Canadian Plate Model
Nutrition so important for our bodies but it seems difficult at times to get the right balance. The right nutrition fuels your body to work correctly and optimally, we have so many systems and reactions going on inside, that they all require different substances that we obtain from our food to be able to function.
Nutrition and diet is a very individual thing, there are many factors that contribute to each persons required energy intake from age, gender, environmental, physical issues and of course activity level.
If you’re looking for a tailored nutritional program you need to speak to a professional. But as a general rule you can use the ‘Canadian Plate Model’ (see picture above) as a way to try and get a balanced meal between your macronutrients (Carbohydrates, fats and Protein).

The guide suggests at each meal filling your plate:

  • ½ plate variety of fruit and vegetables (more vegetables than fruit, as fruit contains sugars, be it natural sugars, it’s still sugar which we want to try and restrict)
  • ¼ plate whole-fibre grains
  • ¼ plate lean protein

Other general tips for making better choices when it comes to meal times include:

  • choice whole-foods where possible – these are natural and unprocessed, nutrient dense, lower energy density and fewer calories
  • avoid processed foods – these aren’t very nutrient dense, have high energy density and lots of calories
  • eat good fats – the body needs fats to function so don’t demonise fats and omit them completely. You just need to choice good fats like avocado, olive oil, oily fish etc. that will provide your body with the good stuff and not the cellulite building stuff!
  • try to choose local foods – these haven’t been transported as far so will be fresher and more nutrient dense than those from afar. They are often easier on your pockets too!
  • stay hydrated – choice water over sugary fruit drinks or processed carbonated beverages. If you don’t like water try adding fresh fruit or herbs to give it a bit of taste and try fizzy water if your missing your sodas
  • when in doubt eat more vegetables – you generally can’t go wrong with veg, if you peckish try some humus and veg sticks rather than a bag of crisps
  • use correct portion sizes – this I know can be hard to figure out, there are plenty of guides on-line that can help.

Quote & Affirmation of the month

Quote
“Real transformation requires real honesty. If you want to move forward: GET REAL WITH YOURSELF!” – Byrant McGill

Affirmation
‘I am Transforming’
I have the power to change, learn & grow.