What’s happening at CorpoStudio.in?

Summer has certainly arrived with a bang here in Bologna!
So this month we will be concentrating on how to work out effectively but safely in these hot conditions.
As August is fast approaching we are wrapping things up in the studio ready for a well deserved break while many of you head off to the seaside or to the cool off in the mountains. There won’t be a Newsletter for August so stay tuned for September’s issue in 2 months time.
Wherever you spend your summer, we hope you have a wonderful time and we will look forward to re-welcoming you with open arms in September.

Monthly Recipe

SUMMER SALAD
A bit of a strange but an amazing combination that’s super fresh and tasty, and ideal for these hot summer days!
By @ClinFood

INGREDIENTS:

  • Watermelon
  • Feta
  • Mixed salad
  • Basil
  • Hazelnuts
  • Almonds
  • Oil
  • Pepper

INSTRUCTIONS:
Place together the mixed salad, basil and watermelon (without seeds) and diced feta in a bowl.
Toast the almonds and hazelnuts in a pan and once cooled add them to the salad.
Season with oil and pepper (you can avoid salt because the feta is very tasty on its own)

Exercise of the month

Scissors
Scissors are a foundation exercise for all types of Fitness genres including Pilates and Total Barre. It gets its name from the action of the legs and how they resemble a pair of scissors throughout the exercise.

Starting face up with the shoulders elevated off the mat, the legs are extended towards the ceiling, adducted and parallel, feet pointed and arms reaching towards the ankles.
Inhale to prepare, then exhale as one leg lowers and the other leg comes further towards the head and shoulders and the hands reach for the ankle.
Inhale and switch the legs in mid-air, then exhale as you take hold of the opposite leg.
The exercise continues in this manner for a certain amount of repetitions.

A great core worker, working many of the abdominal muscles including: transversus abdominis (deep inner corset muscle), rectus abdominis (6 pack) and obliques.
By avoiding any lateral rotation or tilting of the pelvis many of the stabiliser muscles of the hips are engaged and strengthened, as well as working the hip mobility by flexing and extending all in one exercise.

A move that when done well, not only looks impressive and graceful but its also very effective!

Helpful Tips

Working out in the heat
With the heat and humidity rising it’s not about giving up on your workouts but finding out how to workout safely and just as effectively.

When it gets hot it definitely makes working out harder. You sweat more, you’re sliding around on your mat, breathing is more laboured but is there are some benefits to working out in the heat:
🔥Heat acclimation (over time) causes the body to lower its resting body temperature, this helps to make you feel more comfortable when it starts to get hot
🔥Increases the body’s sweat rate – helping the body cool itself
🔥Increases blood plasma volume – helps to transport all those amazing nutrients round the body. It also protects the body from the dangers of dehydration as plasma stops the blood from getting too thick as the body dehydrates
🔥Your heart pumps more blood, faster increasing circulation and sweating, this helps you to become more efficient at your workouts across a range of temperatures and conditions
🔥Cells improve their heat tolerance, adapting to better withstand heat stress
🔥Increases your psychological tolerance for tough workouts

Of course we have to be smart and stay safe when working out in hot conditions so make sure:
💦You stay hydrated throughout the workout, take small sips frequently throughout
💦Because your sweating more you may want to add electrolytes or supplements to your drink to replace the ones you have lost
💦Dress appropriately in light performance gear that allows your body to move and sweat freely
💦Lower your intensity; either slow down the exercises, reduce the resistance, reduce the amount of reps etc. This will reduce the amount of stress you are placing on your body
💦Listen to your body if it’s getting too much, take a break or sto

Quote & Affirmation of the month

Quote
“When the weather is hot, keep a cool mind. When the weather is cold, keep a warm heart”
Ajahn Brahm

Affirmation
‘I am Courageous’
I act bravely in the face of adversity