Triumph Fitness & Reformer Pilates

INTRODUCTORY SESSION ONLY £10
INTRODUCTORY 3 SESSIONS PACKAGE £48
CLASSES on Monday,Wednesday,Friday,Saturday at 9 am and Monday and Thursday at 6 pm
BOOK AT : https://bookwhen.com/triumphfitness
Reformer Pilates helps improve and maintain overall physical fitness by increasing strength, flexibility, and balance, which in turn enhance posture, movement quality and mental well-being.

INTRODUCTORY SESSION ONLY £10
BOOK AT : https://bookwhen.com/triumphfitness
The Allure of Reformer Pilates
What keeps enthusiasts coming back to Reformer Pilates? Beyond its physical benefits, such as improved strength, flexibility, and posture, many clients appreciate the mental and emotional rewards of the practice. The mindful nature of Pilates encourages a deeper connection with one's body and self-awareness. Additionally, the supportive community found in Pilates studios cultivates a sense of camaraderie and motivation, making each class an enriching experience.

Complementary Benefits
It’s also worth mentioning that Reformer Pilates isn't just a standalone exercise; it complements a wide range of physical activities and sports. Its focus on core strength, stability, and body awareness translates seamlessly to activities like running, cycling, and weightlifting, enhancing performance and reducing the risk of injury. Moreover, Reformer Pilates serves as an effective rehabilitation tool, aiding in the recovery process from injuries and chronic conditions.

Conclusion
Reformer Pilates stands as a testament to Joseph Pilates' visionary approach to fitness and well-being. From its humble beginnings in a New York studio to its global popularity today, this practice continues to evolve and inspire individuals seeking holistic health and vitality.
Whether you're a seasoned athlete or a novice explorer, Reformer Pilates offers a pathway to strength, balance, and transformation. So get started, embrace the challenge, and discover the transformative power of Reformer Pilates.
INTRODUCTORY SESSION ONLY £10
BOOK AT : https://bookwhen.com/triumphfitness

INTRODUCTORY SESSION ONLY £10
BOOK AT : https://bookwhen.com/triumphfitness
Reformer Pilates helps improve and maintain overall physical fitness by increasing strength, flexibility, and balance, which in turn enhance posture, movement quality and mental well-being.

10 Cool Ways to Beat the Winter Blues

Oh, the weather outside is frightful…and you may not be feeling so delightful. Luckily, there’s a lot you can do both to prevent the winter blues and improve your mood.

More than half the people living in places where there are four seasons report having the “winter blues” – a mild depression characterized by a lack of motivation and low energy. In 2-3% of the population, these difficulties are very severe. They recur as an annual depression called seasonal affective disorder (SAD), and women are often more affected than men.
Here are some tips for making peace with winter and cheering up:
1. Let the sunshine in:
Research shows that exposure to bright light upon awakening is very effective in treating winter depression. The Mayo Clinic advises that light therapy can help relieve symptoms when used either on its own or with other treatments such as medication or aerobic exercise. Light therapy mimics natural outdoor light and has a positive effect on brain chemicals linked to mood. Buy a light unit that has been clinically tested, open blinds and curtains, trim back tree branches, and sit closer to windows for an extra dose of sunshine. Lighten up…literally!
2. Activity – Take it outside
Regular aerobic exercise works like an antidepressant charm. A morning exercise routine is best, especially one that includes outdoor activity. So pick up a new activity like reformer pilates , walking, cycling , tennis etc. . There’s a saying that there is no such thing as bad weather, only bad clothing. Why not invest in clothing that keeps you warm, cozy, and dry?
Those Scandinavians are on to something. A recent study in the Scandinavian Journal of Medicine & Science in Sports reports that a 30-minute lunchtime walk three times a week boosts mood while increasing alertness and enthusiasm at work. Outside is best. If that’s not possible, exercise under bright lights to boost your mood.
3. Turn on the tunes
You know how vacuuming goes better with music, as does anything you really don’t like to do? Crank up your favourite music – something that makes you want to dance or takes you to another (perhaps warmer) place. A 2013 study at the University of Missouri reported that listening to upbeat or cheery music significantly improves mood in both the short and long term.
4. Cook up some good food
Good nutrition makes a difference for our mental health. For those times when you just want to curl up under a warm blanket, meal planning can help you avoid the lure of takeout and comfort food. Get your daily fruits and vegetables with roasted veggies, stewed winter fruits, and healthy soups. Make up big batches of soup and freeze them in portions. Spend a few cozy hours making a stew and your kitchen will smell like comfort.
5. Drink lots…of water
It’s important to stay hydrated. Water helps keep your skin glowing and healthy in the harsher weather and helps remove toxins and waste from your body (all those comfort foods!). It can prevent headaches and reduce joint and muscle pain. Try adding a slice of lemon, lime, or cucumber for increased flavour and a flash of colour. Limit your alcohol consumption. Alcohol is actually a depressant and can leave you feeling more blue.
6. Find an activity you enjoy and do it…a lot!
Find something that you like and then commit to doing it. Think back to what you enjoyed as a child or always wanted to do. Maybe you’ve always wanted to learn how to play an instrument. Or study a new language. Or make something. It doesn’t have to cost anything. Ask someone to share their talent or offer your own skills in exchange for theirs.
7. Treat yourself – plan ahead
Why not make a list of all the things you are looking forward to this winter? Look at it whenever you start to feel down about the season. Even better, plan things to look forward to and put them in your calendar. Research shows that simply anticipating something you like makes you happier, and this is a practical way to put that into action. This can be a weekend getaway, massage, time at a spa, special dinner, party with friends, or concert…start dreaming now.
8. Take Vitamin D
Vitamin D supplements are an effective way to maintain healthy levels throughout the winter months. With less sunlight exposure, taking a daily supplement ensures you get enough of this vital nutrient to support physical and mental well-being. For most adults, health professionals recommend a daily intake of 10 micrograms (mcg) of vitamin D a day
9 . Laugh and get social
Author Victor Hugo once said, “Laughter is the sun that drives winter away from the human face.” Laughter can help to decrease stress hormones and lighten your mood. Watch funny movies, play board games, or try laughter yoga. Keep a mental list of people you can turn to when you’re down and need a pick-me-up: family, friends, mentors, coworkers, and neighbours. Often a simple phone call, chat over coffee, or nice email can lift your mood.

Also don’t forget that Movement is number one when it comes to boosting both energy levels as well as the happy mood hormones, so make sure to have a good training routine and of course knowing you can always count on Triumph Pilates Centre in Chipping Norton for a good sweat or just for a more relaxing session too!

Reformer Pilates helps improve and maintain overall physical fitness by increasing strength, flexibility, and balance, which in turn enhance posture, movement quality and mental well-being.
BOOK AT : https://bookwhen.com/triumphfitness

Benefits of Reformer Pilates are:

1
Full body workout .Using a Reformer to perform specific, individualised movements will give you a balanced, full body workout. The subtly of the springs on a Reformer, globally strengthens the whole body to not just target the large muscle movers, but also activate the smaller stabilisers. Where there is uneven weakness, you are also able to work unilaterally to focus in and correct imbalances.
2
Builds strength and tones muscles. Reformer pilates allows you to move through full range while working on strengthening muscles. This dynamic form of exercise, cleverly uses the machine’s springs and levers to create resistance and allow for equal focus on the concentric and eccentric contractions to create long, lean, toned muscles. It not only targets major muscle groups, but also the small stabilising muscles are called to action when working on a reformer machine.
3
Low impact (but high intensity) . Reformer Pilates is ideal, under professional guidance, for anyone suffering and recovering from an injury. The springs and ropes are specifically designed to enable you to work in the horizontal plane rather than weight bearing, reducing the load through your body. The low impact allows for repetitive movements to occur which in turn tones and strengthens the injured areas to speed recovery.
4
Improves core and posture. Many of the exercises performed on a Reformer machine target the core whilst working the peripheral postural muscles at the same time. A stronger core is essential for ideal posture.
5
Improves mental health . Since its creation, a lot of information focuses on the benefits of Reformer Pilates on increasing muscle strength, toning, improving flexibility and posture.

Research continues to emerge on the positive impacts that Reformer Pilates has on Mental Health. From using the steadiness of your breath to find mindfulness in movement to stress management and relaxation. As a from of exercise, Reformer Pilates can reduce stress hormones like cortisol and increase endorphins, your body’s feel-good chemicals, giving you a natural mood boost. A Reformer program can be designed specially with these benefits in mind.

Reformer Pilates is a great way to get fit and stay strong. We have state of the art new reformers for classes and individual sessions. Reformer Pilates can help improve and maintain overall physical fitness – leading to greater strength, flexibility and balance - enhancing posture, movement and mental health.
Please book at :
https://bookwhen.com/triumphfitness

New pilates balls, elastic bands and weights at Triumph Pilates Studio in Chipping Norton

Personal trainer in Chipping Norton, Dan Buda talks about what foods to eat before and after a workout.

Power Up
The right foods before and after exercise can boost your results. Like a car uses gas, your body burns carbohydrates for fuel. They give you the energy to power through that jog or fitness class. When you’re done, refueling with a combination of protein and carbs can help you rebuild muscle.
Ready to make the most of your workout?

Have the foods at the Right time
Aim to have a snack or meal 1 to 3 hours before your workout. You can have tummy troubles if you eat right before. That’s because more blood goes to your muscles during exercise, leaving less for digestion. After exercise, your body is ready to refuel and rebuild muscle tissue. Eat within an hour of finishing your workout.

Before : Penut Butter sandwich
The bread serve up the carbs. It gives you the energy your muscles need during exercise. The peanut butter adds a dose of protein, which helps you feel full, and that can help fend off post-workout cravings and binges. In fact, research shows that eating small amounts of peanuts can help you maintain a healthy weight. Headed on an easy walk or to yoga class? Half a sandwich may be all you need.

Before: Oatmeal With Low-Fat Milk and Fruit
Do you work out in the morning? Start your day with a bowl of high-fiber oatmeal and fruit. Your body digests the carbs in this combo more slowly, so your blood sugar stays steadier. You’ll feel energized for longer. For an extra dose of protein and bone-building calcium, stir in some low-fat milk.

Before: Fruit-and-Yogurt Smoothie
Smoothies are easy to digest, so you won’t feel sluggish during your workout. But many store-bought versions are high in added sugar. Whip up your own version with protein-rich yogurt and fruit, which packs in energy-boosting carbs. Blend it with water or ice to help you stay hydrated. Research shows that not getting enough fluids can zap your strength and endurance.

Before: Trail Mix
It’s known as a hiking staple, but trail mix is a good snack for any workout. Raisins give you a quick hit of energy that’s easy on the stomach. Mix a small handful of them with a few almonds, which are high in protein and heart-healthy unsaturated fat. They also have an antioxidant that may help your body use oxygen better — and give you better exercise results.

Before: Low-Fat Latte and an Apple
If you’re a coffee drinker, sip a latte before that morning or lunchtime fitness class. You’ll get protein from the milk, and the caffeine may ease muscle soreness and rev up calorie burn during exercise. Pair it with an apple for high-quality carbs. One warning: Caffeine can mess with your sleep, so avoid it in the afternoon. You could swap the latte for a glass of low-fat milk or piece of string cheese.

Before: Banana
Only have 5 or 10 minutes before your workout? Snack on a banana. Their easy-to-digest carbs power you up without weighing you down. They’re also a good source of antioxidants and potassium, a mineral that may help prevent muscle cramps. Toss one into your gym bag for a last-minute snack.

AFTER : Egg and Whole-Wheat Toast
The toast’s carbs put back the energy you burned during exercise, while its fiber keeps your blood sugar levels even. Serve it with an egg to boost your results. They’re a complete protein, which means they have all nine of the essential amino acids your body uses to build muscle. No time for a post-workout scramble? Pack a hard-boiled egg with a whole-grain roll or rice crackers.

AFTER : Chocolate Milk
This childhood favorite has the ideal ratio of carbs to protein — about 4 to 1 — to refuel and rebuild your muscles. One study found that athletes who had a glass after a workout recovered faster than those who had a carb-only sports beverage. Plus, chocolate milk is 90% water, so it replaces some of the fluids you lose during exercise.

AFTER : Whole-Grain Turkey Wrap
After you wrap up your workout, whip up this easy snack or lunch. The whole grains give you high-fiber carbs, while the turkey has 12 grams of protein per 3-ounce serving. Swap the mayo for creamy avocado — it’s high in potassium and magnesium, two minerals that can fend off muscle cramps. Bonus: Avocado is also packed with heart-healthy unsaturated fats and plenty of vitamins.

AFTER : Greek Yogurt and Fruit
A cup of this creamy treat serves up more than 20 grams of protein. Topping your bowl with fruit adds energy-boosting carbs. If you use antioxidant-rich blueberries, you’ll get even more of a benefit. Research shows that eating them after a workout can help with the muscle inflammation brought on by exercise.

AFTER : Salmon With Sweet Potato
This fish is high in protein and omega-3s — heart-healthy fats that can ease the post-workout muscle inflammation that causes soreness. Pair salmon with a sweet potato for 25 grams of protein , 26 grams of carbs and 4 grams of fiber to keep you full. You’ll also get all the immune-boosting vitamin A you need in a day. Serve your sweet potato roasted or mashed, but skip the high-calorie butter and cream. Use a drizzle of olive oil instead.

AFTER : Chicken, Brown Rice, and Veggies
There’s a reason skinless chicken breast is thought of as a slim-down food: Half of one packs in 27 grams of protein in only 142 calories. It also has a lot of vitamin B-6, a nutrient important for your immune system. Serve it with brown rice and veggies for the right combination of carbs and nutrients.

Before, During, and After: Water
Make sure you have plenty of water. How much? Use the following guidelines:
Before exercise: About 2 to 3 cups
During exercise: About 1/2 to 1 cup every 15 to 20 minutes
After exercise: About 2 to 3 cups for every pound you lose during exercise (you can weigh yourself before and after your workout).

After: Sports Drink?
If you exercise for an hour or less, water is all you need to stay hydrated. But if you go for longer, you need to replace electrolytes. These are minerals, such as sodium, potassium, and magnesium, that help you stay hydrated. You lose them when you sweat. Look for a drink that has electrolytes, like a sports beverage or coconut water.

Foods to Avoid
Steer clear of rich, greasy foods. Fat takes your body longer to digest, which can lead to an upset stomach. For some people, lots of fiber or protein doesn’t work before exercise.

Finally, every body is different, so pay attention to what works for you.