What’s happening at CorpoStudio.in?

Spring is just around the corner and with it new projects and adventures are being created here at CorpoStudio.in. Including a collaboration with @annalisauma_image_consultant and much more so watch this space!
One exciting development is our current Total Barre and Fitness Instructor Holly went to Thessaloniki, Greece and completed her Aerial Flow Yoga Instructor Training! This means classes will recommence and new hours will be placed in the timetable. If you’re interested in attending a class, get in touch as spaces will be limited.
Also we would like to wish Inma the creator and owner of CorpoStudio.in a very Happy Birthday, which she will be celebrating at the end of the month!

Monthly Recipe

CHERRY TOMATO, BASIL, ZUCCHINE and TOFU TART🍅🍃
From @cuordizucca a perfect recipe for an aperitif or as an appetiser.

INGREDIENTS:
• 1 ready-made shortcrust pastry rolls (if you prefer you can make your own too)
• 2 natural tofu sticks
• 3 medium-sized zucchini
• 15 cherry tomatoes
• extra virgin olive oil to taste
• basil and oregano
• Salt to taste

Transfer the tofu, courgettes, oil, salt, a drizzle of water to the mixer and blend until it becomes a spreadable cream.
Add the basil to the mixture and mix.
Arrange the pastry on a 20/22 cm pan, spread the veg cheese on the pastry and arrange the cherry tomatoes cut in half.
Complete with a nice sprinkling of oregano and pepper (if you like).
Bake at 200° for 30 minutes (always check and if anything, extend cooking for another 10 minutes).
Et voilà, ready to be eaten!

Exercise of the month

The Saw
The saw is a great Pilates staple exercise which incorporates spinal articulation and rotation while strengthening essential core muscles. The name is given to the way in which the movement resembles sawing off the little toe, but don’t worry you will keep all your toes intact!

This exercise starts in a seated and upright position with legs extended forward, feet flexed and arms to the sides with the palms forward.
The torso then rotates bringing the arms with the torso. From here, the spine flexes forward and the front arm reaches for the outside of the opposite leg, the back arm medially rotates so the palm is facing the other way.
To come back you roll up through the spine, re-rotating the back arm, once upright the torso rotates back to the starting position and the exercise is repeated on the other side.

The saw exercise strengthens the muscles of the spine, and stretches the hamstrings, hips, and deep abdominal muscles. Other core muscles strengthen include:

  • transversus abdominis (deep inner muscles that create a corset like structure around the body)
  • internal and external obliques
  • rectus abdominis (6 pack muscles)
  • spinal muscles
  • pelvic floor

The Saw can help improve your posture and promotes a more stable body through controlled movement. It is also an important lesson in pelvic stability, while there is a lot of activity in the upper body, the abdominals keep the hips still and even throughout the exercise.

Helpful Tips

Meditation
Meditation is an ancient practice that is believed to have originated in India several thousand years ago. Throughout early history, the practice was adopted by neighbouring countries quickly and formed a part of many religions throughout the world.

It is well-known for its relaxation properties and is a great way to practice self-care, even as little as 3-10mins each day has many benefits.
Some of these include:

  • Reducing stress
  • Reducing anxiety
  • Can help improve sleep quality
  • Can increase energy levels
  • Better focus
  • Greater self compassion
  • Help to ease muscle tension
  • Could help you make healthier choices in your nutrition & your exercise routine

They say if you can breath you can meditate, so why not give it a go.
There are many APPs and Podcasts out there if you need guidance, or simply find a quiet spot without distractions, close your eyes and focus on your breathing.

Quote
“Meditation is like a gym in which you develop the powerful mental muscles of calm and insight.”
Ajahn Brahm

Affirmation
‘I am Balanced’
I remain upright and steady in body and mind