What’s happening at CorpoStudio.in?

We have two major announcements this month.
The first, which is very exciting, is we have a new team member, Nicole Raffaelli who is a Pilates Reformer and fitness instructor and will be joining CorpoStudio.in September.
Secondly, Inma and Holly have finished their studies and we’re proud to say Inma is now an expert trainer in HypopressiveRSF and Holly is a qualified Functional Trainer. Lessons will be scheduled for September so keep an eye out on Instagram and the website for updates.

The studio will quieter in August, just to give us a chance to relax, recharge and get ready to come back in September raring to go. If you’re unsure just get in touch to find out exact dates.

Monthly Recipe

BALANCED ICE CREAM FOR BREAKFAST
⁣Who said you can’t have ice cream for breakfast.
With this simple recipe from @bilanciamo you can!

Ingredients for 2 servings: ⁣
2 ripe bananas ⁣
150 g Greek yogurt 0% ⁣
1 tablespoon of peanut butter ⁣
20 g of dark chocolate⁣

Instructions:

Cut the bananas into wheels, put in a food tray and freeze overnight.
In the morning, blend with the blender until you get a homogeneous consistency. ⁣
Add the chilled yogurt, peanut butter and chopped chocolate.
⁣Mix well with a spoon and put back in the freezer for 15 minutes (time to set the table and prepare the coffee).

Serve in a bowl by making balls with the help of a spoon and enjoy your meal. ⁣

 

Exercise of the month

The Roll Up
The Roll Up is another classic Pilates mat exercise in which you articulate and mobilise your spine and strengthen your abdominal muscles through a wide range of motion. With a slow and attentive pace, you practice the control that is one of the cornerstones of Pilates.

According to researchers at Auburn University in Montgomery in Alabama, the Roll Up is 30 percent more effective than simple crunches. This is because of the way it targets the rectus abdominis (the six-pack muscles) and recruits more muscle fibres.

The Roll Up exercise is an effective way of increasing the flexibility of your body by improving hip flexor length and mobilising your spine. This is important because an inflexible body can lead to pain; it also makes your movement less efficient, plus a stiff spine leaves your back vulnerable to injury. Regularly practising the Roll Up, however, can help you avoid these problems.

On top of all that, the Roll Up promotes deep breathing and better circulation. In combination with the massaging effect of the exercise on the stomach organs, this gives your digestive system a boost.
Simple yet effective!

 

Helpful Tips

Rest days and why they are so important
A lot of people find it hard to take rest days but rest days are just as important as the exercise itself.
“You can’t pour from an empty cup”
.I love this saying as it speaks so true of self-care, and part of self-care is having a break once in a while. If you omit rest days from your training program it can lead to overtraining, burnout and even injuries.

Here are some reasons why we should include rest days:

  • Allows time to recover – during a rest period is when the beneficial effects of exercise take place. Your muscles repair themselves and grow, becoming stronger.
  • Prevents muscle fatigue – during a workout glycogen (muscle fuel) stores are depleted, if these stores aren’t replaced you’ll experience fatigue. Your muscles need Glycogen even when you’re not working out so by allowing this rest time you allow the Glycogen stores to replenish.
  • Reduces risk of injury – By overtraining you are more likely to fall out of form, drop a weight, take a wrong step etc. or an injury can occur due to repetitive muscle strain and stress.
  • Improves sports performance – overtraining can cause fatigue, reduced endurance, lack of motivation, poor agility and slow reaction times. Taking a rest has the opposite effect and increases energy levels, preparing you to perform better the following workout.
  • Supports healthy sleep – even though increased activity can improve overall sleep, constant exercising can cause an overproduction of the energy boosting hormones like Cortisol and Adrenaline which will make getting to sleep difficult. Rest helps your hormone return to a normal level and your body to a rebalanced state.

Taking a rest day doesn’t mean you have to sit on the couch all day, you can still be mobile and participate in active recovery. Active recovery is low intensity exercise, for example:

  • Yoga
  • Stretching
  • Walking
  • Swimming

Active recovery can actually help improve recovery and performance. It gets the blood flowing, helping to transport all those important substances to the muscles in order to repair themselves. It helps with metabolic waste removal and the break down of lactic acid which causes muscle soreness and stiffness.

So make sure you plan rest days into your training schedule whether they are passive or active recovery days, your body will thank you for it.

Quote & Affirmation of the month

Quote
“There is virtue in work and there is virtue in rest. Use both and overlook neither” – Alan Cohen

Affirmation
‘I am Relaxed’
I know that replenishment is key to a healthy life.