The 9.30 am class is already full and the second class is filling up quickly.  If you want to come along then you will need to book.  Please email liz.dolman@lovepilates.co.uk or ring 07768 155278.

Best wishes

Liz

• Chatteris – King Edward Centre – Wednesday mornings at 9.30 am – starts 25th April 2012
• Sutton – Sutton Pavillion (besides school) – Thursday mornings at 9.30 am – starts 19th April 2012
• Witchford – Witchford Village Hall - Wednesday evenings – 6.15 pm.  From June, the time of this class will be 6.30pm

If you want to come to any of the above tasters sessions, then you need to book your space as places are limited.  The cost is £5, you will also need a mat as I have only a few spare ones.

Best wishes

Liz

• Wentworth Church Hall, Wentworth – Friday 2nd March at 7.30pm. This class will normally be run on a Wednesday night at 7.30pm.
• Landbeach Village Hall, Landbeach – Monday 5th March at 9.30am.
• Fordham Victoria Hall – Tuesday 6th March at 7pm and 8pm (two classes)
• Wentworth Church Hall - Thursday 8th March at 9.30am. This class will normally run on a Friday morning at 9.30am
• Prickwillow Village Hall – Thursday 8th March at 7.30pm

If you want to come to any of the above tasters sessions, then you need to book your space as places are limited.  The cost is £5, you will also need a mat as I have only a few spare ones.

I am also trying to set up a couple more morning classes so watch this space.

Best wishes

Liz

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

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.

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

Hope you have enjoyed reading the current newsletter and if you would like to post your comments below, then I would love to hear what you thought about it.    Thanks very much.  If you have not received a copy, then click on this link Love Pilates Newsletter November 2011

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