July News

from Catherine Chambers Physiotherapy and Pilates
July is a busy month when it comes to sport! We have listed a couple of big sporting events below which we can still look forward to, as well as some recent event highlights. Also, look at the exercise tips & tricks described, to ensure your body is not taking unnecessary strain.

With Pilates becoming increasingly popular, and the benefits of this form of exercise showing in our clients participating in the classes, we encourage everyone to get moving! Have a look online at our class timetable *, or read further down for our Tweens Pilates class information. We decided to include a short story from one of our Pilates clients, acknowledging the benefits of Pilates and the role that it has played in keeping her feeling comfortable in her body. 

We hope you are staying warm this winter. If not, pop into our office to purchase one of our happy-hugger microwave-heated bean bags! Still struggling to warm up? Find a lovely little winter-warmer recipe, to keep your tummies full and happy, at the bottom of the page.
We would like to welcome Lauren to our Physio team! Lauren is also a massage therapist. She will be working week days, and every alternate Saturday morning. 
Exercise tips & tricks

With July being the peak of winter sporting events we thought it important to highlight some essential tips, when training, to help prevent injuries. If the winter months are not the peak of your training it is important to continue to play your sport of choice and to maintain a basic level of fitness, by training 2-3 days a week. Possibly include another activity type? We also recommend that you maintain a good work-rest balance, and that during rest periods you allow yourself to rest fully. Get good regular sleep. During this time it could also be highly beneficial to have a sports massage, to aid in the recovery of stiff and sore muscles and prepare your muscles for the peak season training. Once in the peak training period again, it is also important to minimize the week to week changes within your training schedule by having a steady routine to increase the loads, when training for an event. Pushing yourself too far can have severe negative impacts on your body by predisposing you to overuse injuries. 

The info-graphic link we have included below is about the prevention of tennis injuries, however these 6 tips & tricks can be applied to all sporting activities.

Sporting events in July

Some exciting events to watch this month: 
6th - 28th: Cycling - Tour de France, France
18th - 21st: Golf - The Open, Royal Portrush, Ireland
20th: Mountain Biking - Around the Pot race, Swellendam, Western Cape
20th - 21st:  Athletics - Anniversary Games, Diamond League, London
21st - 28th: Swimming - World swimming championships, South Korea
23rd - 28th: Cycling - BMX World Championships, Belgium

Wimbledon and the Cricket World Cup made for some great viewing. 
Roger Federer is set to play against Rafael Nadal on February 7th 2020, at Cape Town Stadium, as part of Federer's 'Match for Africa' series to raise money for his charities in South Africa. Least we have have this to look forward to locally!
Tweens class
Come join us for our Tweens Pilates class, every Friday, at 6:20 - 7:00 am. It is a great way to start the day and to get the body moving! Call us on 021 461 2159 to find out more and/or to sign up your Tween for the class! Classes run for the term.
Pilates benefits, from a client
Mary-Anne is a Pilates client of ours. She was born hyper-mobile and became the National Acrobatic dance champion in her teens. She worked and travelled as a dancer, whilst studying various movement techniques and injury prevention / management, including Contrology (Pilates). From the age of 27 to 45 she rocked and rolled as a bass player, until her bands’ van crashed resulting in some spinal fractures. 12 weeks of rehab and she was back on stage!
She then states, “a year later I was pretty much functional thanks to appropriate exercise - specifically Pilates - and a determination not to accept post-injury pain or medication as part of life.” Towards the end of her music career she worked as a Pilates instructor, focusing on injury-prevention. She retired at the age of 67 and as she puts it “has become most privileged to have the time to attend regular Pilates classes and to enjoy the sheer benefit of the Pilates Method in good hands.”
Read Mary-Anne's full story here:
Winter Warmer: Sweet Potato & Bean Chili
  • 2 cloves garlic, diced
  • 1 small onion, diced
  • 2 tablespoons olive oil
  • 2 small sweet potatoes, peeled & chopped
  • 2 medium carrots, sliced
  • Optional: 1/2 red bell pepper, chopped
  • 1 can black beans / pinto beans
  • 1 can diced tomatoes / tomato sauce
  • 1/2 cup water / vegetable broth
Add as suggested, or to your taste:
  • 1 tablespoon chili powder 
  • 1 teaspoon cumin
  • 1/2 teaspoon salt
  • 1/4 teaspoon black pepper
  • 1/2 teaspoon cayenne 
  • 1/2 teaspoon garlic powder

In a pot, sauté the onions and garlic in olive oil for a minute or two. Add the sweet potatoes, carrots, and bell pepper (optional). Cook until the onions are soft. Reduce the heat to medium-low, add in all of the remaining ingredients and stir to combine well. Allow your chili to simmer, partially covered. Stir occasionally for about 20 to 25 minutes, or until everything is soft. Serve with a topping of your choice. Frozen chili will be of good quality for up to six months, and can be defrosted for six hours/ overnight in the refrigerator before reheating.
"Sometimes when things are falling apart, they may actually be falling into place."  - J Lynn
Copyright © 2019 Catherine Chambers Physiotherapy & Pilates, All rights reserved. 
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Catherine Chambers Physiotherapy & Pilates
29 Derry street, Vredehoek
Cape Town, WC 8001
South Africa
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Catherine Chambers Physiotherapy & Pilates · 29 Derry street · Vredehoek · Cape Town, Wc 8001 · South Africa

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