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Debbie Saunders Workouts - spring newsletter 
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Welcome to our Spring newsletter. Spring is taking a while to settle down, but we are still rocking out some great workouts.

It would be very hard to pick a class of the month but client of the month, is the ever patient Zoe who has held our hands all through the most inspirational Dance routine we have done. Watching how this is coming together is a highlight of my week "This is Me" 

NEWSPAPERS - the Bee sanctuary in Cheddar has asked for newspapers. Bring them in and I will get them collected  

Food Banks. - I have been chatting about these in class, and while I cant change the system, we can do a bit to help. I am sure we can all afford to buy one item to put in the food bank collection at the supermarkets. Its not hard !


Not sure what we do at classes? 
Have a browse through our facebook videos to see the team working out.

https://www.facebook.com/pg/dsworkouts/videos/?ref=page_internal

We have videos of Tuesday Dancefit, Thursday Step and Sculpt and Friday morning. Soon to come, Wednesday Women of Steel and  Monday morning wake up class.
I will keep trying to get a decent video of the Pilates, but the low lighting makes it really tough!

Also check out our saved stories, Monday Fitness on instagram 


 
Friday evening Pilates is back

Stressful week ? 
Relax and tone up in a perfect setting  

 
GREAT WEIGHTS

We now have an even bigger selection of hand weights and weighted bars to use for our classes. 

Try going up a weight and seeing the difference it makes to how fast you tone up. 

 
Move of the Month

All fours clam 

Perfect for strengthening your back, and increasing hip mobility which can be one of the first movements to go as we get older. A great tone up for your backside!


How To
On all fours on the floor, with knees directly below hips and your hands directly below your shoulders.

  1. Engage your core muscles so that your spine is in a neutral position, neither arched or hunched excessively.
     
  2. Keeping the right leg bent 90 degrees at the knee, rotate at the hip in order to lift your outer right thigh up in an arcing motion out to the right side of your body. You want to aim to get your thigh parallel with the ground (out at 90 degrees to your supporting left leg), however, this can require some flexibility.
  3. Most people have a limited range of motion in their hip joints, so this is not only a great hip-opener and mobility exercise, it also works the butt and core stabilizing muscles.
  4. Squeeze the glutes to hold your leg in the cocked position for 1 second or more, and then lower back down.
  5. Repeat with the other leg

  

Common Mistakes

A common error with this exercise is to lean over to one side or twist the torso to try and lift the leg higher. This is particularly common in those who might be less flexible.

You want to keep balanced pressure in your right and left hands, and try to keep your torso and hips as steady as possible. Try to isolate the movement to only your leg.

Another common compensation is for people to bend at the elbow (twisting the torso to counteract poor hip flexibility). Keep the elbows locked out and your arms straight.

If you find that you have less flexibility and can’t get your leg up as high, then just bring it to as high as possible while keeping good form. You will improve with practice.

 


The following classes are cancelled due to commitments 

May 7th Bank holiday Monday
May 11th, Friday- Heathrow International 
May 22nd - May 28th. - I am at the World Championships as team manager 
June 22nd, Friday  - British championships 
June 25th  - 29th. - Holiday :) 
 

 

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Thats all for this month, dont forget to follow us

Facebook book - debbie saunders workouts 
twitter -debsgymcoach
Instagram - debsaundersworkouts

website  - www.debbiesaundersworkouts.co.uk


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Weston Aerobic Gymnastics LTD · Weston Aerobic Gymnastics, The Potteries, · Langford rd · Weston super Mare, Somerset BS23 3PQ · United Kingdom

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