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!
MINESTRONE WITH CHICKPEAS AND RICE
INGREDIENTS (serves 4):
200g carnaroli rice
150g boiled chickpeas
1 white onion
1 sprig of fresh parsley
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.
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!
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.
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.