Debbie Saunders Workouts - News and info
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Debbie Saunders Workouts - October 2017

Welcome to October, time to wrap up warm coming to and from class and enjoy some great workouts.

Over the last few days we have been working on Ftibits and apple watches and making sure we maximise your workouts if you are using technology. 
If you have an apple watch or a Fitbit, be sure to let me know, So we can keep an eye on your pulse rate.

Client of the month - this one came down to two of you, In reserve place is Rosemary for winning prizes for dancing to some of our Tuesday Dancift routines at a school disco, In first place is Zoe for sorting out the Tuesday Dancefit Spotify playlist. If you use Spotify be sure to ask me for the playlist name, 

Christmas party money is now due  
Party 15th December 
Balance now due £29.50 cheque for grand pier ltd  and please let us know dietary requirements asap 

TIME OFF -.I am taking some of our gymnasts to the Hungarian Open, so there will be no adults classes from Thur 26th Oct to Mon 30th Oct, Tuesday will be back to normal

Why am I sore after class and what can I do to help?
This soreness is called D.O.M.S.  delayed onset muscle soreness and can hit from 6-8 hours after a session and peakes 48 hours later,
Is this scenario familiar?
  • Gets out of bed: “Ow, my legs. Yeah, good squat session yesterday!”
  • Puts on jeans: “Ahh, yep, okay, those deadlifts really did the trick!”
  • Sits on toilet: “Maybe I can I just hold off. Stupid Romanian deadlifts!”
  • Drops keys "bloody lunges"

DOMS occurs mostly after unfamiliar exercise (such as running or conducting weight training for the first time), eccentric (lengthening) exercise or long bouts of exercise, which causes microtrauma to the muscle fibres. This is due to an increase in exercise-induced muscle damage, although, contrary to popular belief, the level of soreness experienced is not directly linked to the amount of muscle damage resulting from exercise. After such exercise, the muscle adapts rapidly to prevent muscle damage, and thereby soreness, if the exercise is repeated. 

How to avoid DOMS
  • Warm up well before exercising
  • Cool down well at the end of a session
  • Stretch out at the end of a session
  • Foam rolling can help

Sadly Corina's wonderful towel was just pipped at the post by Ann C. 

But we did have some wonderful towels bought in.

Thank you all, for making sure we kept the mats sweat free during our summer workouts.

We are delighted to have been chosen by tesco for the “bags of help” we are hoping to raise enough funds to purchase an air tumble track for all the gymnasts to work on. All the local tesco stores have token boxes, please make sure you pop your token in for the club. help your child have access to more equipment in their classes.
You have all of September and October to collect the tokens
As they say “ every little helps! “


1. STRESS RELIEF: Yoga reduces the physical effects of stress on the body. By encouraging relaxation, yoga helps to lower the levels of the stress hormone cortisol. Related benefits include lowering blood pressure and heart rate, improving digestion and boosting the immune system as well as easing symptoms of conditions such as anxiety, depression, fatigue, asthma and insomnia.

2. PAIN RELIEF: Yoga can ease pain. Studies have demonstrated that practicing yoga asanas (postures), meditation or a combination of the two, reduced pain for people with conditions such as cancer, multiple sclerosis, auto-immune diseases and hypertension as well as arthritis, back and neck pain, and other chronic conditions. Some practitioners report that even emotional pain can be eased through the practice of yoga.

3. BETTER BREATHING: Yoga teaches people to take slower, deeper breaths. This helps to improve lung function, trigger the body’s relaxation response and increase the amount of oxygen available to the body.

4. FLEXIBILITY: Yoga helps to improve flexibility and mobility, increasing range of movement and reducing aches and pains. Many people can’t touch their toes during their first yoga class. Gradually they begin to use the correct muscles. Over time, the ligaments, tendons and muscles lengthen, increasing elasticity, making more poses possible. Yoga also helps to improve body alignment resulting in better posture and helping to relieve back, neck, joint and muscle problems.

5. INCREASED STRENGTH: Yoga asanas (postures) use every muscle in the body, helping to increase strength literally from head to toe. And, while these postures strengthen the body, they also provide an additional benefit of helping to relieve muscular tension.

6. WEIGHT MANAGEMENT: Yoga (even less vigorous styles) can aid weight control efforts by reducing the cortisol levels as well as by burning excess calories and reducing stress. Yoga also encourages healthy eating habits and provides a heightened sense of well-being and self-esteem.

7. IMPROVED CIRCULATION: Yoga helps to improve circulation and, as a result of various poses, more efficiently moves oxygenated blood to the body’s cells.

8. CARDIOVASCULAR CONDITIONING: Even gentle yoga practice can provide cardiovascular benefits by lowering resting heart rate, increasing endurance and improving oxygen uptake during exercise.

9. FOCUS ON THE PRESENT: Yoga helps us to focus on the present, to become more aware and to help create mind body health. It opens the way to improved concentration, coordination, reaction time and memory.

10. INNER PEACE: The meditative aspects of yoga help many to reach a deeper, more spiritual and more satisfying place in their lives. Many who begin to practice for other reasons have reported this to be a key reason that yoga has become an essential part of their daily lives. 

thats all for this month, dont forget to follow the facebook page

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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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