What’s happening at CorpoStudio.in?

Autumn is on its way, the nights are starting to close in and classes are getting busy.
With the need more than ever to get moving and get back in shape after months of working from home we have created a range of fitness workouts to help get you back on your feet and feeling like the best you possible:
Functional Fitness
Mobility Fitness  
Power Fitness 
As well as Dance Fit and Total Barre there is something there for everyone. To find out more check out the website.
We also have monthly subscriptions available so you can even choose the payment plan thats right for you.

Future plans are to start introducing English and Spanish lessons so you can learn or brush up on your language skills while keeping in shape, 2 birds with 1 stone!
Interested, get in touch.

Monthly Recipe

PERSIMMON CHIA PUDDING
The ingredient of inspiration today is persimmon, an intense and super sugary orange fruit, perfectly in season. Excellent for sweetening our desserts and our breakfasts and thanks to @dott_elenoramissere here’s a great sweet treat for you.

Ingredients:
* 20 gr (2 heaping tablespoons of chia seeds)
* 80 gr of persimmon pulp (1 persimmon)
* half a vanilla bean
* 60 ml of vegetable or cow’s milk
* 1 teaspoon of maple syrup
* cinnamon powder

Instructions:
Blend the persimmon pulp, combine it in a bowl and add a spoonful of chia seeds and the inside of the vanilla bean. Mix well and set aside.
In another bowl, combine the vegetable milk, maple syrup, ground cinnamon (1 teaspoon) and the remaining chia seeds.
Divide the clear mixture into two jars. Put in the fridge for half an hour. Add the persimmon cream on top of the light cream. Let it rest in the fridge for a few hours.
Enjoy!

Exercise of the month

Teaser
The Pilates exercise known as the Teaser is the shining star of the Pilates mat series of exercises. Almost every exercise, including the Roll Up (mentioned in August’s newsletter), which is done in MatWork up until this point, prepares you to perform the Teaser.

The Teaser is one of the definitive Pilates moves or exercises and also utilises all of the Pilates principles: Breathing, Centering, Control, Concentration, Precision and Flow. It requires a strong and deep connection to the powerhouse (the core) to move into and stabilise the position. Joseph Pilates named this exercise the Teaser, because he felt it was a “teaser” of all that his exercise method worked towards and accomplishes.

This exercise works on strengthening the full body, and incorporates many muscles including all of the abdominal muscles, spinal extensors and hip flexors. In fact the Teaser is much more effective than traditional crunches at targeting your external obliques and rectus abdominis. The goal of the Teaser is to use your core, hip flexors, and spinal flexors to come up into and hold the position, balancing on the base of the pelvis just behind the sit bones. There is a bit of a curve in the lumbar spine as you hold this V-sit position, with a proud and lifted upper torso, opening across the chest and shoulders. The arms reach out, parallel to the legs.

Benefits include:

  • Strengthens abdominals and back extensors
  • Engages and strengthens the hip flexors
  • Stretches the hamstrings and hips
  • Increases abdominal strength
  • Focuses on and develops balance
  • Improves spinal articulation and strength

 

Helpful Tips

Menstrual Cycle and Exercise

Does the thought of exercising while you’re on your period make you feel yucky? Or maybe you’re unsure whether to or not, and if so what type of exercise to do?

This is definitely a subject not talked about much yet it’s something all woman go through and there’s many stages within a lifetime.

The first thing to say is it’s absolutely fine to exercise while on your period (unless a doctor has said otherwise).

You may not feel like it but here’s some benefits:

  • May help lessen fatigue and mood swings in the days leading up to and during your cycle
  • Gives you a natural endorphin (feel good hormone) high, elevating your mood and makes you feel better
  • May allow you to experience greater gains in strength & power due to low levels of female hormones in the first 2 weeks of your cycle
  • Can help ease painful cramps, headaches or back pain associated with your period:
    1. When you exercise endorphins are released from your brain and these endorphins block pain receptors.
    2. Exercise also improves blood circulation. When you have cramps your uterus is cutting off some blood flow, by increasing the blood flow and opening up those blood vessels it could also help to relieve pain.

Ok so what exercise should you do?
The simple answer is something you want to do. Maybe try walking or light cardio if you don’t feel like going full out but do try to avoid anything too stressful or intense especially if you’re feeling fatigued.
2/3 days leading up to your period is a good time to do exercise like Yoga that helps relax your body and potentially reduce symptoms like cramping, breast tenderness, and muscular fatigue and soreness.

We all know the changes in hormones affects us, and they affect each of us in different ways and exercise can help. If you’re unsure seek medical advice but don’t let it hinder your fitness regime and life.

 

Quote
“Take care of your body. It’s the only place you have to live” – Jim Rohn

Affirmation
‘I am strong’
My physical and intellectual powers are my greatest resources