MasterFitness October Newsletter


MasterFitness October Newsletter.

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MasterFitness October Newsletter


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OCTOBER NEWSLETTER

Hi everyone,

Wow, what a busy month it has been trying to organise new classes, new venues, kids going back to school, but also very exciting at the same time.

I’ve started a few NEW classes such as Kettlebells, Yogalates and ToneZone. To introduce ToneZone and Yogalates, if you invite a friend to join the course, you go half price!!

TONEZONE

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ToneZone is based on a low impact workout, easy on the joints and no jumping up and down. I can’t guarantee this is won’t be an easy class, but like anything, you have to work hard to achieve the change the shape your body requires. The class is designed around your whole body from chest, back, arms, Tums, bums, thighs using your own body weight and resistance bands. So nice and gentle but also hard at the same time.

KETTLEBELLS

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This class has really taken off. It’s a great FAT burner and burning off calaoires because you are doing cardio and strength at the same time. This is also a fantasic workout for your bums, thighs and core area…….oh and also your shoulders/arms. It is a hard class, great music and it really sets your day off if you attend the morning classes, but again, its upto you how much effort you put into the class. I have a mixture of weights from 4kg (only for those who have any lower back pain) 6kg, 8kg (which is the main weight used for women) and then 12kg which hopefully you can then move upto or use a mixture of 6, 8 and 12kg.

YOGALATES          

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This is a low impact exercises and stretches based on Pilates and Yoga. Both my favourite classes so why not combine them both together. It’s a very relaxing class with soft music, closed curtains depending on venue. I’m very excited about this class as we all need a bit of calm in our lives, flexibility and also to strengthen the body, especially the core and back area.

Again all my classes are limited to 12 spaces.

If you book more than 2 x courses with me, then each course is only £36 each, 3 x courses its £30, otherwise its £42 for a course.

Remember that my day time classes are only running in school term time. Being a mum myself, I can understand the struggles with childcare and also its great to spend some quality time with our children over the holidays.

PILATES:

Again, my 3 classes are week are fully booked with a waiting list on each course. I am trying to get you all on but please be patient. Remember, those already booked on the course have the opportunity to continue on.

I’m seeing an increase in injuries at my class such as Neck, shoulder, hips and mainly back issues. So this class is great to strengthen these areas which maybe week. Again, my class is very relaxing. Both venue we close the curtains and relax.

PERSONAL TRAINING:

Day time slots are available, so please contact me for further details. I’m having great results with my clients which is very rewarding. The session is deisgned around what you require so you ahieve the goal that you desire.

BLOGS:

Don’t’ forget to keep updated on my blog. My recent blog was on Beetroot as a performance enhancer. I place these on my Facebook page or you can log onto my blog page.

We are now moving towards Christmas……….yes, someone has to mention it first. Remember, you have plenty of time to get into your party dresses or just feel good coming up Christmas which is my favourite time of the year.  I’ll be doing lots of special offers ready for January to kick start your year off.

Beetroot. Performance Enhancer?


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Beetroot Juice. Performance Enhancer?

I have recently over the past few months have been hearing about the benefits of beetroot, whether it was performance related or for health benefits. I personally love beetroot which I mainly use in salads, but maybe I might start thinking on using it as a drink before exercise.

Beetroot is a rich source of potent antioxidants and nutrients, including magnesium, sodium, potassium and vitamin C, and betaine, which is important for cardiovascular health. It functions by acting with other nutrients to reduce the concentration of homocysteine, a homologue of the naturally occurring amino acid cysteine, which can be harmful to blood vessels and thus contribute to the development of heart disease, stroke, and peripheral vascular disease. Beetroot’s other benefits are that it contains no fat, very few calories and is a great source of fibre

Beetroot juice is also a natural source of nitrate, which is thought to be an important ingredient in athletic performance. The nitrate has two physiological effects. Firstly, it widens blood vessels, reducing blood pressure and allowing more blood flow. Secondly, it affects muscle tissue, reducing the amount of oxygen needed by muscles during activity. The combined effects have a significant impact on performing physical tasks, whether it involves low-intensity or high-intensity effort.

Past studies have also shown that chronic drinking of beetroot juice, lowers blood pressure and the oxygen cost of submaximal exercise. In a new study, researchers at the University of Exeter, England, compared the effects of acute use of beetroot juice (one serving taken 2.5 hours before exercise) and chronic beetroot juice consumption (5 and 15 days) on blood pressure, the oxygen cost of submaximal exercise, and performance in an incremental exercise test. They found that a single dose of beetroot juice was as effective in lowering blood pressure, reducing the oxygen cost of submaximal exercise, and boosting peak power in an incremental exercise test as 15 days of beetroot juice consumption.

All the researching that I have found, not only is promising to those who are interested in increasing their performance in sports but also for those who may be either suffering from or at risk of developing high blood pressure, cardiovascular disease, hypertension or stroke. In this case it may be of interest to older people to include beetroot in their diet or beetroot in capsule form.

So why not give it ago, I know I will be to see if it makes a difference to me.

Sarah Pennicott
Personal Trainer & Pilates Teacher
http://www.master-fitness.co.uk