Complementary Fitness 8 Oct News

I look forward to welcoming you and working out with you this week in our Fitness Pilates, Fitness Yoga & core resistance classes in Dreghorn Loan Hall, Colinton + Craiglockhart church hall, Edinburgh to help you improve your fitness, strength, stamina, core, posture and flexibility
All our Autumn class details and times are on the Classes page of my website.

Did you know that?
We had a few ‘brand new people’ who joined us last week or in the last few weeks and I wanted to say a big
THANK YOU VERY MUCH and I hope that you’ll continue to exercise and stretch with us at Complementary Fitness.
Thanks also for our regulars who continue to support us and who continue to build strength and improve flexibility, general fitness levels etc. Thank you for your feedback too.

Last week, we went along to a Mindfulness session which was on from 7pm-8.30pm and I really found it beneficial. The session was free and just to let you know that Gary Young from The Mindful Enterprise is running another free session tonight (Mon 8 Oct) at the same time at 158-160 Balgreen Road. If you’d like to go along, find out more here and use the link to register at https://www.eventbrite.co.uk/e/free-introduction-to-mindfulness-taster-session-tickets-50208678509?utm-medium=discovery&utm-campaign=social&utm-content=attendeeshare&aff=escb&utm-source=cp&utm-term=listing

Interesting (from superhv)
5 Things To Quit:
1. Trying to please everyone
2. Fearing change
3. Living in the past
4. Putting yourself down
5. overthinking

and I read this on a FB post the other day: ‘footsteps are like calories – there to be enjoyed, not counted’. Definitely

Backcare Awareness Week starts 8 Oct. A lot of you have told me that exercising and stretching in our classes keeps your back strong and helps prevent or stave off sore backs. Strengthening our core abdominal and back muscles is central to/at the core of (ha, see what I did there?) what we’re doing when we exercise.

Chocolate Week 8-14 Oct – will you be celebrating (in moderation) like me?

Well done if you’re taking part in go sober for October and if you haven’t signed up yet (you don’t have to, just go for it anyway), there’s still time. Well done and if you’d like to find out more, go to www.gosober.org.uk

Another website that I just found out about that you might be interested in whether you’re veggie, vegan or not: veggiedesserts.co.uk

We’re continuing on our 16:8 eating plan that I talked about last week (fasting for 16 hours and eating within an 8 hour window of time) and that means that I used to eat breakfast at around 6.30am on a Wed & Fri morning before classes but now exercise fasted and enjoy our brunch at around 11am ish. We try to ensure that we eat protein for building and repairing muscle eg tofu or beans ie maybe hummus on seeded bread so we get some complex carbs which top up our glycogen stores. Although I say I’m vegan, I’m 95% vegan I suppose as I occasionally eat a (well cooked) omelette so I have the option to eat eggs for protein too. Although honey isn’t vegan either, I do love a good (Manuka) honey too and I’ll take a teaspoonful of it if I have a sore throat which helps.
Sometimes after a class, I’ll opt for making and having a smoothie to fill me up and I love using almond milk and add a banana, 1T peanut or almond butter and hemp seeds (both good protein sources) and some ground cinnamon (helps to stabilise blood sugar)
What and when do you eat before a class or after? What works for you?

On other mornings, I’ll have soaked some gf porridge oats (1/2 a cup) the night before in almond milk (slightly more than 1 cup) and add 1T of chia seeds, cinnamon, usually some frozen/fresh berries and anything else that I can think of to add to ‘change things up’ a bit.

I read that a Uni of Alabama study found that there was no difference in weight loss between people who ate breakfast and those who skipped it. Other research suggested that missing breakfast could actually encourage more fat-burning. It’s an individual thing but I guess that as long as we’re getting enough protein, complex carbs, plenty of veg and some fruit etc in the meals that we do eat (whether in an 8 hour window or not), then we’re going for good choices.

Please let me know how you’re getting on in our classes and what improvements you feel you’ve made in your fitness, diet and general lifestyle, thanks – I look forward to hearing from you and seeing you soon.

I look forward to seeing you and working out with you this week in Dreghorn Loan Hall and Craiglockhart Church Hall so that we can continue to improve on our fitness levels, strength, posture balance and flexibility together.

Take care
SUSAN
Contact me by email: info@complementaryfitness.co.uk
www.complementaryfitness.co.uk

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