What’s happening at CorpoStudio.in?

Welcome back, we hope you have had a wonderful summer and have come back re-freshed, re-charged and ready for the 2022-2023 season.
A new season does mean a slightly new timetable so please check out the updated version.
We would also like to welcome to the team Luvana who will be starting a variety of Yoga coursesHatha Yoga, Vinyasa Flow Yoga and Soft Yoga. The passion for her teaching leads her to deepen different styles of yoga in order to pass them on to those who wish to explore this wonderful discipline. More information on Luvana and her courses will be going up on the website soon but in the meantime you can still find them on the timetable and get in contact for more information.

Monthly Recipe

CHINESE SPRING ROLLS
A very crispy, healthy and light, low carb recipe with vegan Ingredients from @ricettario.del.benessere

INGREDIENTS:
300g grated cauliflower
60g grated carrot
1 onion
Salt and pepper
30ml Wine white or Rice Wine

INSTRUCTIONS:
Cut the onion into slices and let it simmer with a little water or oil.
Once the onion has softened add the other grated vegetables and let them brown for about 1 minute.
Add 30ml of white wine (rice wine for the vegan version), season with salt and pepper, and soften the mixture for 5 minutes.
Transfer the mixture to a sieve and drain by pressing down lightly (you can use the excess water for a broth or for a pasta sauce, don’t throw it away!).
For the filo pastry, take a sheet of paper and fold it in two, it will break perfectly in half. Each half sheet will make a roll or you can stick them together with a little oil or water for a double layer.
Place a portion of the vegetable mixture inside the pastry and roll up, folding in the ends and close with the help of a little oil
Brush the whole roll with oil.
Cook them in an air fryer or in a ventilated oven at 180°C for 15/20 min keeping an eye on them until they are crispy and golden.
Serve with a dipping sauce of your choice and enjoy!

Exercise of the month

Ab prep

This month we are going back to basics with the ‘Ab Prep‘, an essential Pilates Matwork exercise.

Starting supine with a neutral spine and pelvis, legs are parallel, bent and abducted hip distance apart, and the arms can be either long by the sides palms down or behind the nape of the neck for a greater abdominal challenge.
As you inhale you lengthen the back of the neck and nod the head slightly, this places the head and cervical spine into a better alignment to avoid too much tension and pressure being placed on the neck and shoulders.
As you exhale flex the upper spine up off the floor keeping the lower ribs on the mat. Only go up as high as neutral can be held in the spine and pelvis and that the abdominal muscles don’t bulge up.
Inhale and hold then exhale and lower back down to the starting position.

The ‘Ab Prep‘ is the foundation for many of the exercises in the Pilates Matwork repertoire. It promotes good head and cervical alignment and ensures the correct use of the abdominal muscles.

Helpful Tips

Stretching
Stretching keeps muscles flexible, strong, and healthy, and we need that flexibility to maintain a range of motion in the joints. Without it, the muscles shorten and become tight. Then, when you call on the muscles for activity, they are weak and unable to extend all the way. That puts you at risk for joint pain, strains, and muscle damage.
Regular stretching keeps muscles long, lean, and flexible, and this means any exertion won’t put too much force on the muscle itself. Healthy muscles also help a person with balance problems to help avoid falls.

Stretching is a vital aspect for any workout as well as everyday activities. Here’s why we should stretch:

  • Before a workout:
  1. Loosens and warms-up the muscles
  2. Prepares muscles for the impact they are about to undergo
  3. Reduces the chance of an injury
  • After a workout:
  1. Allows the body to cool down slowly and helps the heart rate to return back to normal gradually
  2. Blood circulation is resumed at a regulated pace
  3. It breaks down lactic acid so the muscles can recover and repair
  4. Reduces the effect of stiffness and soreness afterwards by lengthening the muscles

Added tips:

  • Use your breath to facilitate the stretch; breath in deeply and as you exhale allow yourself to deepen into the stretch.
  • Ease in slowly, only go as far as your body will allow. You want to feel the stretch but without it being painful.
  • Always come out of a stretch slowly. Any sudden movement could cause an injury.
  • DON’T BOUNCE in a stretch, a stretch should be slowly eased into and held, never with any sudden movements.
  • The more often you stretch the more flexible and mobile your joints will become.

Quote & Affirmation of the month

Quote
“Your positive action combined with positive thinking results in success.”
Shiv Khera

Affirmation
‘I am Successful’
I accomplish everything I set my mind to