Complementary Fitness Newsletter 2 Oct

Hi and welcome to this week’s news for our Fitness Pilates, Fitness Yoga & resistance/weights classes in Craiglockhart & Colinton, Edinburgh

I hope that you’ll join us and encourage our friends/colleagues to get results in our all level effective classes for men and women (except pregnancy) to help you improve your fitness, strength, stamina, core, posture and flexibility
All class details and times are on the Classes page of my website.

HEALTH and LIFESTYLE

Interesting/Did you know that
I thought I’d share this article about magnesium and symptoms of the menopause and thought you might find it interesting. The article explains why magnesium is so important to the body, what symptoms are if we don’t have enough of it (muscle cramps, muscle and joint aches and pains, fatigue, headaches, low mood etc) and you don’t have to be going through the menopause to read the article – it’s interesting for the guys as well, honest.
The link to the article below says that “Rich sources of magnesium include: nuts and seeds, dried fruits, avocados, dark green leafy veg such as spinach and kale, as well as mung beans, brown rice and lentils. Foods such as whole grains, brown bread, wholemeal bread, and brown spaghetti can be another excellent way of upping your intake. Cocoa beans are also a good source of magnesium, but this doesn’t mean that you can overindulge on lots of your favourite chocolate bars! A little piece of dark chocolate, maybe over 70 to 75% cocoa, can actually be really good for you, as long as you take it in moderation, maybe one or two pieces a day” Find out more if you go to the site: yourhealthfoodstore.co.uk and search ‘why you need magnesium during menopause

Here’s a short Fitness Pilates including some stretches, lunges etc to get you warmed up.

We received a lot of great and very positive comments about our classes last week so thanks very much, I really appreciate it, great to know how you’re getting on. Please give me all your feedback (great, good or not so good) re classes. Some people commented that they ‘always work really hard in our classes but “felt it in their legs” last week – more so than previous weeks but being the case “nevertheless it was great to feel that I’d been working and making a difference”.
So just a gentle reminder to ‘do what’s right or best for you’. You don’t have to ‘go all out’ in some classes and certainly don’t have to ‘keep up with anyone else’. As I’ve said before, sometimes we’re feeling really great or positive and do give it our all and feel fantastic during and after then other times, we’re just ‘not 100%’ or in the right frame of mind or are feeling a bit tired and on those occasions, hopefully you’ll still come to class, be part of our team but ease back if you need to.
Also, occasionally some will come to the class saying that they were tired before the class or that their back was a little niggly but that they felt much, much better after, less stressed and that it was great to still exercise and release any tension that they had. Woo hoo, great to know.

When we lunge, our aim is to strengthen and tone the legs and buttock muscles while maintaining core control. When we’re about to lunge forward for example, we’ll stand with our feet hip-width apart and step or lunge our right leg forward. When taking a deep lunge forward or backwards, we’ll bend both knees no lower than 90 degrees (forward knee and back knee) and we’ll try to keep our spine vertical. As you know, we also like to lunge side to side and diagonally forward or back too and change the pace too by taking a half lunge (forward, back or side-side) and then another wider lunge. We can also vary this by lunging forward in 3 stages and then one big lunge ‘back into place’. You can see that there are lots of options and variations to exercise.

2 October starts National Backcare Awareness week so keep stretching to improve flexibility.

Turmeric is rich in antioxidants that’ll give your immune system a boost and help ease inflammation. When I add turmeric into smoothies, stews, porridge (yes really, I do) etc, I add in a twist or 2 of black pepper because black pepper makes it easier for the body to absorb turmeric.

You know how I buy a lot of ingredients (eg goji berries, gluten free porridge oats, chia seeds, honey etc) from www.realfoodsource.com? Well they also have some recipes on their website too and if you have a search, you’ll find a recipe for baobab goji boosting tea. It’s packed full of immune boosting ingredients (just what we need at this time of year) and anti-inflammatories too. As well as antioxidants, baobab is a great source of vitamin C, potassium, calcium, iron, magnesium and dietary fibre. It is also claimed to boost energy levels (yesssss!), help hydration and support the immune and nervous system. The recipe also includes turmeric (see above).

Get fit, get active, keep moving, work out, do Fitness Pilates / Fitness yoga, stretch, reach, squat, work with weights and/or resistance bands, dance, sweat, have fun and join us

Quote: ‘focus on health not weight’

Contact me by email: info@complementaryfitness.co.uk (type: ‘Pilates/Yoga or Fitness’ in the heading thanks).

I look forward to working out and exercising with you this week. See you soon
Susan
www.complementaryfitness.co.uk

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