Emma Wheeler Personal Fitness September 2020 Newsletter

Welcome to my very first newsletter!

And what an exciting month it is too. Debbie and I join forces as joint coaches at Healthily Toned and have a wide variety of classes to offer you. Choose from HIIT, Circuits, Bootcamp, Abtastic, Kettles, Stretch and Tone and Buggy Workout.

There’s a mixture of online and outdoor classes with some classes moving to indoor as the nights draw in.

Head over to my website for the class timetable and don’t forget you can purchase a membership and get the most out of your money. To purchase a membership or to book a class visit https://www.healthilytoned.com/book-online.

My brand new studio is nearly finished so in addition to personal training sessions at your home, you can have your session in my purpose built fitness studio. Private one to one hour sessions start at £35 including a bespoke fitness programme and nutritional advice.

Recipe of the Month

(taken from cleanleanbakes.com)
Ingredients:

• 110g oats
• 50g chopped dried prunes
• 50g pumpkin seeds
• 85g tahini
• 100g honey
• 2 tbps ground flaxseed
• 2 tbps chia seeds
• 1 tsp vanilla essence
• ½ tsp cinnamon
• 30g dark chocolate chips
• 1tsp coconut oil
• ¼ tsp salt

Line a bread pan with parchment paper. Add oats, prunes pumpkin seeds, tahini, honey, ground flaxseeds, chia seeds, vanilla essence, cinnamon and salt in a large bowl.

Once the mixture is holding together, transfer into the loaf pan. Fold the parchment over the top and press the mixture firmly and evenly into the pan.

Add chocolate chips and coconut oil to a microwave safe bowl and heat in 30 seconds intervals until melted.

Pour the melted chocolate over the bars and spread using the back of a spoon. Place the bars in the fridge to harden (about 30 minutes).

Remove from the pan and cut into bars. Can be stored in the fridge for up to a week.

UPCOMING EVENTS | Beginners Running Club | Monday 21st September at 9am | Meet at Pewsey Leisure Centre | For further information and to register, please visit my website

‘If exercise could be packaged in a pill, it would be the single most widely prescribed and beneficial medicine in the nation.’

Robert Butler
National Institute on Aging

Spell your name

Now workout

Take a picture and send it to me!

A – 10 burpees
B – 1 minute plank
C – 20 high knees
D – 10 Mountain climbers
E – 15 lunges
F – 20 crunches
G – 30 second raised leg plank (each leg)
H – 20 mountain climbers
I – 15 squats
J – 10 trips dips
K – 20 push ups
L – 1 minute wall sit
M – 15 squats
N – 20 skaters
O – 15 push ups
P – 10 jump squats
Q – 30 second side plank (each side)
R – 45 second wall sit
S – 15 sumo squats
T – 1 min plank hold
U – 20 jumping jacks
V – 30 high knees
W – bicep curls
X – 2 min wall sit
Y – 15 crunches
Z – 20 burpees

The benefits of walking

Walking is so underrated and for a low impact sport it has so many benefits:

1. Improves circulation.
2. Reduce loss of bone mass
3. Life longevity
4. Improves your mood
5. Helps to lose weight
6. Strengthens muscles
7. Improves sleep
8. Supports your joints
9. Improves your breathing
10. Slows down menta decline
11. Lowers alzheimers risk

Take a look at my calorie burn comparison for a high impact aerobic workout lasting 43 minutes and a walk lasting 4 minutes. The difference is marginal.
What would you like to see?
What would you like to see in the next newsletter. Need some fitness advice or ideas. Get in touch and I’ll do my best to help.
Emmawheelerpt@outlook.com
07736 720870

BOOK OF THE MONTH

This is an amazing book about an 80 year old world champion Triathlete known as the Iron Nun.

Sister Madonna Buder has competed in more than 340 triathlons and shares her inspiring and funny stories,