What’s happening at CorpoStudio.in?

The festive season is fast approaching and Debora our morning instructor is taking her STOTT Pilates Matwork exam any day now, we’re sure you’d join us in wishing her luck but we know that she’ll do great!
Don’t forget the holidays are a time to rest, recuperate and recharge for the following year so use your time wisely, spend it with friends and family and give your body the rest it deserves!

Delicious Recipe

rustic minestrone soup with rice and kale 2


INGREDIENTS (serves 4):
200g carnaroli rice
150g boiled chickpeas
2 carrots
1 white onion
1 sprig of fresh parsley
1 tomato
2 potatoes
1 celery
coarse salt and pepper

Wash and clean all the vegetables, cutting them then in pieces.
Put everything in the pot and fill with water to cover everything.
Season with coarse salt and cook for about 15 minutes.
Lower the heat, add drained chickpeas and rice, and continue cooking for another 15 minutes.

Top Exercise

pilates fitness external obliques


The oblique muscles are essential to creating rotational movements and lateral flexion of the torso helping to mobilise the spine but also for stabilising the spine and ribcage. There are 2 sets of obliques; the internal obliques and the external obliques, which are attached to the bottom of the ribcage and the crest of the pelvis. They work together either contra-laterally (opposite internal oblique to external) when we rotate, ipsilaterally (same side internal and external) in lateral flexion, or altogether to stabilise the torso. So it’s essential we strengthen these muscle.The Obliques Pilates Matwork exercise incorporates both the rotational movement of the torso along with the stabilisation aspect of the pelvis.
We start supine with the pelvis in imprint, legs tabletop (90°), upper body flexed off the mat with the hands behind the head and scapulae stabilised (that means the shoulders are away from the ears!)
Inhale to prepare for the movement.
On the exhale extend one leg as low as imprint can be maintained, simultaneously rotate the upper body towards the flexed knee.
Inhale and maintain spinal flexion as spine returns to center and legs begin to switch.
Exhale extend the other leg and rotate the torso to the opposite side.
Continue like so for about 8-10 repetitions.

A tough exercise but it’s definitely one not to be missed in your Pilates Matwork repertoire!

Helpful Tips


How to beat off the winter blues

As the days get shorter and the nights get longer it can become increasingly harder to keep your energy levels up. The lack of light in the winter months influences the production of Melatonin, the sleep hormone and tiredness is automatically felt sooner. During this period, particularly Christmas time, we eat more, move less and spend little time outdoors. All this adds up to getting cozy and snuggling up on the sofa.

Here are a few tips to help you fight off these winter blues:

  • Use a light alarm clock – this simulates sunrise and promotes the production of neurotransmitters such as cortisol in the brain, which replace melatonin and gradually wake you up. This way, in the morning you don’t feel like you’re suddenly interrupting your sleep and you can start the day with more energy and less tiredness.
  • Boost your intake of vitamins and minerals – particularly vitamin C and D, for hints and tips check out our last autumnal newsletter
  • Eat a balanced diet – not only will it help boost your vitamin and mineral intake but also makes sure you have everything the body needs in order to function optimally
  • Drink plenty of liquids – Even though the temperatures are low, we constantly lose fluids without realising it. Precisely for this reason, even in the cold season you should drink 1.5/2 litres of water a day.
  • Do physical activity in the morning – helps to wake up the body and mind
  • Get outside – Fresh air wakes you up and encourages the release of “happy hormones” like dopamine even when it’s cold.
Winter is a beautiful season so don’t feel blue, spread the joy and create your own sunshine!

Quote & Affirmation

“To appreciate the beauty of a snowflake it is necessary to stand out in the cold.”

‘I am Authentic’
I live my truth and my genuine nature is valued.