What’s happening at CorpoStudio.in?

Can you believe it’s November already!
This month we are very excited to announce a free open day of fitness on 20th November from 9:30-13:30.
We wanted to give everyone the opportunity to come and try out the amazing classes we have at the studio!
In conjunction with the relative anti-covid rules, reservations are required so get in touch now to secure your spot!

Monthly Recipe

VEGAN SAMOSA’S
filled with CARAMELISED ONION & TOFU “RICOTTA”
Thanks to
@andreacapodanno
here’s a great twist on a samosa.

INGREDIENTS:
1 Roll (16 sheets) of Filo Pastry
1 Large Onion (about 200 gr)
1 teaspoon of cane sugar
1 stick of Tofu
2 tablespoons of EVO oil
Half a lemon juice
2/3 tablespoons of water
q / b of Salt, Pepper
+ Seed oil and salt for brushing

INSTRUCTIONS:
Each sheet of Filo pastry should be brushed with oil + salt to make 4 layers (so you have to overlap 4 sheets)
For directions on how to fill and fold the Samosa’s please check out this link: SAMOSA
200 degrees in a static oven for 15 minutes

 

Exercise of the month

Clamshells
This particular leg and hip exercise, commonly found in our Total Barre classes, gets its name from the way the legs resemble a clamshell during the exercise.
They are performed lying on your side with the legs stacked and bent at about 45 degrees, keeping the toes together the top knee is lifted while squeezing the glutes. At the same time the abdominal muscles are engaged to help stabilise the pelvis and spine. The knee is then lowered back to the starting position.

Clamshells help to strengthen the hips and thighs, stabilise the pelvic muscles and tone the glutes. There are three main glute muscles, the major one being the gluteus maximus, which tends to get most of the attention what with it being the largest muscle in the buttocks and is even the largest muscle in the entire body. But the others are just as important and it’s vital they get strengthen too, otherwise if they are weak, other muscles have to overcompensate and this can lead to pain and injury.
Clamshells target the gluteus medius which is located on the outer part of the buttock and is responsible for stabilising the pelvis.

Clamshells can also help to prevent injury and ease lower back tension by strengthening the core and lower back muscles and is often used in physical therapy to help with back pain and sciatica.

Small weights, resistance bands and pilates balls can all be added to the clamshell exercise to add variety and help increase muscle resistance.
Fancy giving them a go? Get in touch to book a trial Total Barre class!

Helpful Tips

Ways to increase your daily physical activity
For a lot of people the problem isn’t necessarily about doing exercise, for a lot of us it’s more about being more active in our everyday lives.
A lot of us have sedentary jobs which means hours spend hunched over a computer, but there are some simple tricks to help you get in more activity and improve your overall health.

Here are a few suggestions:

  • Walk where you can instead of driving
  • Take the stairs rather than the elevator
  • Get off the bus a stop or two earlier and walk the remainder of the journey
  • Park the car further away from your destination so you have to walk the remainder of the way
  • Do some gardening
  • Clean the house
  • Use playtime with the children as a way to do exercise, for example dance with them or add arm weights to games like ‘Simon says’
  • Add stretching session into your day either at work, in the morning when you get up or just before going to bed. It gets the body moving and the blood flowing and can help with stiff and sore muscles
  • Stand instead of sitting while you work, this actuals burns more calories
  • Sit on an exercise ball instead of a chair, this will help build core strength
  • During commercial breaks, take the opportunity to do a few minutes of physical exercise e.g. star jumps or ab crunches
  • Do some squats while you brush your teeth

It’s the little things that add up and can make all the difference, so just try adding one of two of these suggestions into your daily routine and you might be pleasantly surprised.

Quote
“We must not, in trying to think about how we can make a big difference, ignore the small daily differences we can make which, over time, add up to big differences that we often cannot foresee”
– Marian Wright Edelman

Affirmation
‘I am Evolving’
I celebrate growth and change