Fall can remind us to let go. Fall can help us learn to let go of things that are no longer serving us. 

Welcome to the Suz Spangler Wellness quarterly newsletter. Included are easy kitchen ideas, simple fitness hacks, and stress management tips for balanced living.  Every subscriber is entitled to a FREE health consultation; to schedule time with me, click the FREE Consult button.

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Accepting New Clients

Good news! I will continue doing FREE fitness assessments during October for students who want to join our group classes. Maybe you have a friend or family member who wants to learn Pilates? We love your referrals and look forward to meeting new people!

Once new students complete a health and fitness assessment, they are eligible for registration in our group classes. Beginning November 1, our Tuesday 12noon. class will have 1-2 open slots. To prepare for a group class, we recommend new students take 1-3 private Pilates lessons.

Click on the free consultation link above to schedule a free assessment or call (301) 412-7081.

Welcome New Clients

Open Slots For October

Want to add an in-person group class to your schedule? These classes have openings for October:

•  October 2, 8, and 9 at 10:00 a.m.*

   

These are our regular Pilates classes:

• Monday's and Wednesday's 10:00 a.m and 4 p.m.

• Tuesday's 10:00 a.m. (we will be adding a 12 noon class if there is interest)

• Friday's 12 noon Virtual Pilates Mat class (monthly see schedule below)

• Saturday's 10:00 a.m. (twice monthly)

   

*Pilates equipment classes, must have prior experience.

Help? If you need help registering, contact me

Kitchen Hacks:

Reduce Toxins In Your Home

After a recent trip up the coast with four lovely gals, I was astonished with the effects of the cleaning products, personal care products, and perfumes, etc. had on me during the trip. I returned home (not feeling well after the 5-day exposure) determined to do a deep dive into any remaining toxins in my own home. Here are some ideas you can try using ordinary vinegar for cleaning!

Monthly Pilates Mat Classes

Zoomed To You!

Well! You asked for more classes, so here you go! We launched our first virtual mat class last week; it was good to see all of you--even got to see some of my loyal Maryland/D.C./Virginia students!

You can catch a 40-minute Pilates Mat class, monthly starting October; cost is $15.00. Check out the dates below, register online (text if you need registration assistance (301) 412-7081).

• October 25th @12 noon

• November 15 @12 noon

• December 20 @12 noon

Free Meal Prep Workshop

October 26, 2024

11:30 a.m.

This FREE Meal Prep class might just be what you need to make life simple and cooking stress free! This introductory (40-minutes) workshop will cover the TOOLS, TECHNIQUES, and STRATEGIES that will help you make meal prep efficient and fun! There will be lots of show and tell and opportunity for Q&A. Register early, tell a friend. Session is limited to 10 students, delivered by Zoom. Don't worry if class fills, we are planning a second date in early November!

Graduating Gut Health Training

I'll be graduating in October from the Institute of Integrative Nutrition's Gut Health Training Program and can't wait to share the information!

If you, or someone you know is struggling with gut health or health in general, reach out to me by email, text, or by clicking the FREE CONSULT link. I will offer free Gut Health Assessments during October and plan a full workshop at the end of the year for anyone interested in healing, improving, and understanding the gut and its affect on overall health and wellbeing; cost will be nominal.

Free Paddleboard Lesson

All local students are entitled to a FREE paddleboard lesson; text, email or call to set up a session.

Fitness Corner:

Best Bone Exercises for Mid-Life

According to MIDI health*, the four top workouts for your bones are:

• Weight-bearing exercises—such as walking, dancing, and doing squats and planks—these slow bone mineral loss and put healthy stress on the skeleton that encourages bone-forming cells to get to work (see why I always program a few planks in your Pilates sessions?)

• Resistance exercises-- these are strength training workouts that use weights, bands, or other forms of resistance (like the Pilates apparatus!)As your muscles get stronger, they put added stress on bones, which in turn strengthens the bone too.

• Posture exercises- these teach proper alignment and body movement, helping to take extra stress off the bones and joints (all Pilates exercises teach proper alignment!).

• Balance exercises --these help prevent falls, which can reduce your risk of life-altering fractures. 

*an organization designed by specialists in menopause and perimenopause

Toxin Alert: Shampoo

Do you really know the harmful effects of the ingredients in your everyday products, like shampoo? Please take the time to learn more about what is in your favorite products and how those ingredients might affect your health.

You can download the EWG's (Environmental Working Group) FREE app (see green icon above for app image) and look up the approved products before purchasing.

From Our Family To Yours!

Connect With Me On Social Media

Follow me on social media (see links below on Find Me Here!) I'll post my FREE community events, fitness tips, and cooking inspirations weekly. Look for Wellness Wednesday videos and recipes. Please click the links below to connect with me.