What’s happening at CorpoStudio.in?

Happy Easter to our CorpoStudio community!
While we recover from Inma’s birthday celebrations, current projects are still on the way, including our YouTube channel so keep your eyes peeled.
The biggest news is that lessons in Total Barre and Total Fitness are now available in English. Get yourself in shape and practice your english skills at the same time with our one and only mother-tongue english instructor Holly!

Monthly Recipe

GRANOLA

There’s nothing more satisfying than making your own granola and filling your home with a sweet delicious smell.

INGREDIENTS
500g rolled oats
150g puffed spelled
½ tsp salt
1 tsp ground cinnamon
1/3 tsp nutmeg
1 cup (about 125g) coconut oil – you can use any vegetable oil but I find coconut oil is best
3 tablespoons honey
1 cup chopped nuts of your choice (optional)
Dried fruit (optional)

INSTRUCTIONS
Preheat the oven to 150°C
Place the oats, spelled, salt, cinnamon, nutmeg and chopped nuts in a large bowl and mix
Heat the coconut oil and honey for about 2 minutes until the coconut oil is liquid
Add the coconut oil and honey to the dry ingredients and mix well
Place the granola mix on a baking try with parchment paper
Place the tray in the oven for 30-35 minutes, stir halfway through cooking
When the mix has cooled, add the dried fruit and place everything in an airtight container

Enjoy in the morning with fresh fruit and / or yogurt, or even as a healthy snack.

Exercise of the month

Rolling like a Ball
Probably one of the most fun exercises in the Pilates Matwork repertoire, that leaves you feeling like a kid but actually has some great benefits.
It’s a great exercise to strengthen the deep abdominal muscles and massage the spine, reducing tension. It also helps to improve your balance and mobility, and is perfect for keeping your spine healthy and flexible.

The exercise starts from a C-curve position (spine flexed and rounded), weight in the back of the sit bones, feet just off the mat and hands holding the shins or under the knees.
Using the core muscles you roll back onto the upper thoracic area of the back while maintaining the position of the spine and the legs. Then you roll back to the start position holding your balance and trying to keep the toes off the floor.

As with most exercises it can be modified to make it easier or harder and equipment such as resistance rings or pilates balls can also be added for an extra challenge and/or to include upper body work.

Attend a Pilates Matwork class today!

Helpful Tips

How to be snack savvy
For many of us our downfall, when it comes to our nutrition, is snacking.
We eat healthy meals then undo all our hard work by snacking on sugary processed food. It’s not easy, you’re hungry, you don’t have time, so you reach for what’s ready and available.

But it doesn’t have to be that way! All it takes is 4 P’s to keep you on track:

  • Plan – Plan ahead, think about your what you want, add it to your shopping list and prepare everything you need ahead of time.
  • Pack – If your at work or out for the day, make sure you have snacks at hand so if you do have the nibbles you’ll have something healthy to curb your cravings.
  • Protein – try to add some protein to keep you feeling fuller for longer.
  • Produce – as much as you can go for fresh high fibre produce like fruit and vegetables that are packed full of nutrients. Take every opportunity you can to fuel your body with goodness.

Need some inspiration, here’s some great ideas:

  • Fruit with greek yogurt
  • Apple slices with Peanut Butter or Hummus
  • Guacamole and pepper slices (homemade guacamole is even better)
  • Low fat cheese like cottage cheese and fruit
  • Mixed Nuts
  • Hard boiled egg
  • Kale Chips
  • Chia pudding
  • Cherry tomatoes and mozzarella
  • Popcorn
  • Roasted chickpeas
  • Melon with prosciutto
  • Porridge
  • Granola – why not make your own and try our recipe of the month!

Snacking is a great way to keep your metabolism going and to curb cravings that lead to bad decisions, so be snack savvy and keep on track with your nutrition!

Quote
“A recipe has no soul. You, as the cook, must bring the soul to the recipe.”
Thomas Keller

Affirmation
‘I am Vibrant’
My bright energy glows onto everyone I encounter