The Fitness Pilates Newsletter 6th November 2023 

The Fitness Pilates Newsletter 6th November 2023 
Good Morning

We are on the count down now to the Fitness Pilates Summit on the 18th which is sold out. You can join us on Friday night for a meet up and chat in the Hilton Canary Wharf bar from 730pm/8pm and please bring a mat, band, mini ball and refreshments for the day. 

This week I launched the Supporters over on C2GO after having taken the community off Facebook as it is has so many issues and problems and Ill be live streaming the Business Briefing daily into the Supporters membership on C2GO plus get the Free masterclasses. Details below if you want to join.

I’ll be running the Fitness Pilates Health Coach Certification on Wednesday if you are looking to add nutrition and well being to your FP offerings.

5 Minute Relaxation Script For The End Of The Week and Welcome The Weekend & Winter.

Welcome  to this special relaxation session designed to help you unwind and embrace the transition into a new season. As we reach the end of a busy week and the beginning of winter, it’s crucial to take some time for self-care and relaxation. Find a quiet and comfortable position.  Let’s begin.

[1. Guided Breathing]
Start by finding a comfortable seated or lying position. Close your eyes and take a deep, cleansing breath in through your nose, filling your lungs completely. Then, exhale slowly through your mouth, letting go of any tension or stress from the week.
Let’s continue with a few more deep breaths. Inhale deeply, feeling the air fill your lungs, and exhale, releasing any worries or tension. With each breath, allow your body to relax further.

[2. Progressive Muscle Relaxation]
Now, we will move through a progressive muscle relaxation exercise. We’ll focus on each muscle group, releasing any built-up tension.
Begin with your toes. Scrunch them up, hold for a few seconds, and then release, letting your toes go completely limp.
Move on to your calf muscles. Tighten them for a moment, then let go, feeling the relaxation flow up through your legs.
Next, your thighs. Squeeze them gently and then release, allowing your legs to become heavy and relaxed.
Now, tense your glutes for a few seconds, then release, feeling the tension melt away.
Move up to your abdominal muscles. Contract them briefly, then let go, allowing your core to soften.
Tighten your chest muscles by taking a deep breath, and then exhale, letting go of any remaining tension.
Squeeze your shoulder muscles up to your ears and hold, then release, feeling your shoulders drop down and away from your ears.
Tense your arms by making fists, and then slowly release your fists and let your arms go limp.
Tighten your neck muscles gently, then release, allowing your head to feel light and supported.
Lastly, scrunch up your facial muscles and then release, letting your face become smooth and serene.

[3. Affirmations]
Now, let’s focus on positive affirmations to set a harmonious tone for the weekend and the winter ahead. Repeat these affirmations to yourself:
“I am deserving of rest and relaxation.”
“I welcome the changing seasons with an open heart and mind.”
“I release the stresses of the week and embrace the serenity of the weekend.”
“I am in tune with the natural rhythms of life.”

[4. Closing]
As we bring this relaxation session to a close, take a moment to express gratitude for the time you’ve given yourself. Remember that self-care is a gift you can give to yourself at any time, not just at the end of a busy week. Enjoy the weekend and the beauty of the winter season.
When you’re ready, gently open your eyes, and carry this sense of calm and serenity with you as you step into your weekend and the new season ahead. Thank you for joining me for this relaxation session. 

Have a fab week and see you on this weeks trainings.

Love Rachel
Questions?
Whats app me 07976 268672

DATES 

JOIN The Rachel Holmes Fitpro Supporters founder members only £3.99 a month including weekly masterclass and todays Mind Body Conditioning  click here for details 

Fitness Pilates Health Coach Updates click here 

Fitness Pilates Summit 18th November SOLD OUT 

Level 3 Pilates this weekend 10/11/12 November CLICK here