Routine 1 – Stretch

1. Warm up
2. Cat Stretch
3. Crocodile Stretch – Left
4. Hip Twist
5. Crocodile Stretch – Right
6. Full body Stretch
7. Shoulder Bridge

Routine 2 – Stomach

1. Warm up
2. Cat Stretch
3. Hip Twist
4. Roll up on to the shoulders
5. Roll down/up – knees bent – add holding and arm variations
6. Side kick – left
7. Roll down/up – legs straight – use band, holding and arm variations
8. Side kick – right
9. Full body stretch
10. Shoulder Bridge

Routine 3 – Stomach/Backsides – Variation 1

1. Warm up
2. Cat Stretch
3. Hip Twist
4. Roll up on to the shoulders
5. Open/close – left – use band around the thighs
6. Roll down/up – knees bent or straight – add holding and arm variations
7. Open/close – right – use band around the thighs
8. Full body stretch
9. Shoulder Bridge

Routine 4 – Stomach/Backsides – Variation 2

1. Warm up
2. Cat Stretch
3. Crocodile Stretch position – knees up to hip line – top leg straight – up/down to hip height
4. One hip/leg circle – band around foot that you have just worked – circles under control
5. Single leg stretch – right or left leg
6. Crocodile Stretch position – knees up to hip line – top leg straight – up/down to hip height
7. One hip/leg circle – band around foot that you have just worked – circles under control
8. Single leg stretch – right or left leg
9. Hip twist
10. Full body Stretch
11. Shoulder Bridge

Routine 5 – Stomach/Backsides – Variation 3

1. Warm up
2. Cat Stretch
3. Crocodile Stretch position – knees up to hip line – top leg straight – up/down to hip height
4. One hip/leg circle – band around foot that you have just worked – circles under control
5. Lying on back – hands over your head – roll up and touch knees or ankles
6. Crocodile Stretch position – knees up to hip line – top leg straight – up/down to hip height
7. One hip/leg circle – band around foot that you have just worked – circles under control
8. Double leg stretch – with or without band
9. Hip twist
10. Full body Stretch

I am pleased to announce that there will be another Pilates class starting in Landbeach at the beginning of March.  This will be targetted as Beginners/Mixed Ability.  If you know of anyone who would like to join this class then please can you get them to email liz.dolman@lovepilates.co.uk.  This class will be run by Stephanie Mills who is also a Pilates NVQ Level 3 teacher.

Best wishes

Liz

There will be no classes from 18th January to 4th February 2012.  Check timetable.

Best wishes

Liz

It is recommended that you eat a healthly diet and do regular exercise to help lower the cholesterol in your blood.  If you don’t keep your cholesterol level in check then this can increase your risk of heart disease and stroke.

Foods containing cholesterol:  Some foods do contain dietary cholesterol e.g. foods such as eggs, kidneys, prawns are higher in dietary cholesterol than otehrs foods.  However the cholesterol found in food has much less effect on the level of cholesterol in your blood thatn the amount of saturated fat that you eat.

Saturated fat: There are two types – saturated and unsaturated.  Eating foods in saturated fat can raise cholesterol levels in the blood.  Most people in the UK eat too much saturated fat.

Foods to avoid:

• meat pies, sausages and fatty cuts of meat
• butter, ghee, lard, cream, sourced cread, cheese
• cakes, pastries and biscuits (can contain hydrongenated fats which are more commonly known as trans fats)
• fried foods
• foods containing coconut or palm oil

Foods to eat more of:

• brown rice, oats, beans, pulses, lentils, chickpeas, bran
• wholegrain bread, rye bread
• oily fish (e.g. mackeral and salmon) 2 portions per week)
• turkey, chicken (limit to 50z per day and no skin)
• nuts (e.g. almonds, walnuts and cashews)
• seeds (e.g. sunflower and pumpkin)
• vegetable oils and spreads (e.g. sunflower, olive, corn, walnut and rapeseed oils)
• fresh fruit and vegetables – apples, pears, oranges, strawberries, brocolli, avocado, peas, sprouts, asparagus etc

Different ways of cooking: Try microwaving, steaming, poaching, boiling or grilling, instead of frying or roasting.  You can still have roast potatoes, but roast them in water or purchase a silicon sheet and then you don’t need any oil at all.

Cholesterol lowering products: There is evidence that certain added ingredients such as plant sterols and stanols can reduce levels of cholesterol in the blood.  These can be found in specially developed products such as benecol, flora active (mainly spreads and yoghurts).

Check nutrition labels: Check the nutrition labels on the back of packets and they will often tell you how much fat and saturated fat is contained in 100g of the foods and sometimes the amount per serving.

Total fat what is high/low?

• High?  more than 20g of fat per 100g – may display a red traffic light
• Low? 3g of fat or less per 100g – may display a green traffic light

Saturated fat high/low?

• High?  more than 5g of fat per 100g – may display a red traffic light
• Low? 1.5g of fat or less per 100g – may display a green traffic light

Also, just because a packet my say ‘lower fat’ or ‘reduced fat’ it doesn’t mean that it is a heathly choice.  The lower fat label means that it is 30% lower than the standard equivalent – check the labels.

Finally remember the eatwell plate.  Also visit www.nhs.uk/livewell for lots of great information.

Monday 9th January – pilates/zumba normal times at the Robert Arkenstall School, Camping Close, Haddenham. Please arrive on time as the door is locked between classes.

Wednesday 11th January -  As you know we have had to move venues due to the Panto on the Arkenstall Centre.  I tried to keep the class in the village.  However next week there is going to a slight change in times.  At 8pm in the school there is a yoga class and unfortunately we can’t have our usual time slots.

Both the 6pm/7pm Pilates classes are going to be combined together and this will start at 6pm prompt.

At 7pm there will be the Zumba class and this will finish at 7.55pm.

If you are unable to make the Pilates/Zumba classes on Wednesday night then you can come to the following:

Pilates Thursday night Wicken Village hall at 7pm

Zumba Thursday night Wicken Village hall at 8pm

Or

Pilates Monday night at the School at 6.15pm or 8.15pm

Zumba Monday night at the School at 7.15pm.

If you have any problems concerning the above then either text me or send me an email.

Thanking you in advance for your support.

Remember I am not teaching from 18^th January until February 3^rd and there will no classes running.

Best wishes

Liz

Best wishes

Liz

and purhase Bloch Boost DRT 1 Mesh Dance Sneakers    BL538L on orffer at £34.95 plus p & p.  They have some great colours as well besides black – silver, blue and pink.

Best wishes

Liz

The CD which I have been using over the past weeks in called from Mind, Body and Soul and there are two CDs – this can be purchased from Amazon or downloaded as a MP3 file – the link is http://www.amazon.co.uk/Mind-Body-Soul/dp/B0029VUDXM/ref=dm_cd_album_lnk

Tracks CD one:

Heavens Awake

Floating

Adrift in Time

Inner Space

Invocation

Breathe of Life

Still Air

Tantra 4

Tears from the Moon

Ascent

Wisdom

Tracks CD two:

Enticing the Dream

The Rain Inside

Windmills

Chez Nous

The Chain’s End

Charmomile Circle

Stilling of the Waters

Snow Failling

Scared Ground

In Company of Angels

Devotion

White Flower

Island Peace

The other popular CD is Letting the World Go By and again this is the link from Amazon – http://www.amazon.co.uk/Letting-World-Go-Various-Artists/dp/B00005NBXR/ref=sr_1_1?s=music&ie=UTF8&qid=1315740391&sr=1-1

Best wishes

Liz

Take a read of the comments received back on some of the forms.  Makes interesting reading.

Question : What difference has Zumba made to you since joining?

I have always viewed exercise as a necessary evil! but Zumba has changed that.  I love it!!! It makes me smile, for days afterwards.  I have lost 18lbs in weight too! – Maree
More energy and enthusiasm – Sarah
For me, its about keeping mobile in my retirement and so far its been one of the best things I’ve done – Christine
I gone down 2 dress sizes – Anna
Helped improve my fitness and co-ordination – Claire
Loads more energy and confidence in myself -weight loss too – Amy
I feel fitter and lost inches – gone down a size in clothes!! – Tracey
Made me feel healthier and fitter – Claire
Helps me to keep fit, helped balance, core muscles, plus meeting people and socialising – Tracey
It’s made me include regular exercise into my lifestyle and helped me lose weight and change my shape – Alicia
Has made me more flexible and helping to lower my cholesterol level – Pam
It makes me more energised for the evening – Ros
Improved agility but its FUN! – Sally
So much more energy and gives you a happy feeling – Heather
Higher fitness levels, more enjoyment out of exercise – plus inch loss – Rachael
Something to look forward to on a Wednesday evening – Jana
Increased energy levels, toned up and also a great laugh and nice to meet new people – Emma

Get Outta My Way(7th Heaven Vocal Mix) -Kylie Minogue

Happiness(Wideboys Club Mix) =-Alexis Jordan

Promise This(Digital Dog Club Mix) – Cheryl Cole

Pegate – Fulanito

Hips Don’t Lie / Bamboo (2006 FIFA World Cup Mix en Español)            – Shakira

La Fiesta Loca            – Red Hardin

Zumba He Zumba Ha (feat. Soldat Jahman, Luis Guisao)

ZuBailaitoMIX

Waka Waka (Esto Es Africa) [feat. Freshlyground]           -Shakira

Let’s Get Loud – Jennifer Lopez

Para No Verte Mas – Samba Pop

Tequila – The Champs

Pegate – Grupo Treo

Uno Sabe Bien – Latin Pop / Rock

Mi Alma Se Muere (Remix) – Chosen Few, Fuego, Omega & Pitbull

Baila Pa Emociona – Calypso

Sahara Oasis – Belly Dancing

Livin’ La Vida Loca  - Ricky Martin

Could I Have This Kiss Forever? – Whitney Houston feat. Enrique Iglesias

Yo No Se Mañana (Puerto Rican Salsa) – Luis Enrique

Best wishes
Liz

If you would like to come to a Zumba Taster session, then you can now book online and pay for your taster session. Click on Zumba tab and click on book online button. You can pay by paypal or credit or debit card.

Best wishes

Liz