Complementary Fitness Logo

Complementary Fitness 1 January 2024 Newsletter

Complementary Fitness Logo

Welcome to January and to the first of our 2024 newsletter & updates:

First of all, I wish you all a very happy new year and hope that this year will be filled with happiness, the best health and fitness.


Did you do any ‘exercise homework’ over the holidays?

Go out for a few walks?  Do any exercise videos?  A few lunges and squats?  I hope so but if not, don’t worry (as if you were!), we’ll get back on it again from Friday 5th Jan onwards.


Our 2024 class start-back dates are:

Tuesday fitness Pilates class starts next Tue 9

Wed 9.30am general fitness & core resistance from 10 Jan &

Thurs 7pm fitness yoga/Pilates on 11 Jan.

Friday 9.30am fitness yoga this Friday from 5 Jan as above.


I’m so grateful for the lovely comments that you said or wrote in cards for me Thank YOU all.


We sometimes start off a new year with great intentions, make BIG plans which can sometimes be unachievable, but even if you didn’t make any New Year Resolutions this year, take it day by day and aim to include healthy habits.

They could include focussing on healthy nutritious meals, drinking more water, getting out for a walk more often, focussing on our exercise and movement schedule, breathing techniques, being positive and staying motivated.


Now that it’s January again, will you be including a lot more plant-based meals for Veganuary?

If so, remember to include a good sources of protein with each meal eg pulses, soya products, nuts, seeds, grains etc.

You don’t have to cut out meat, fish, dairy for the whole month but maybe include a few veggie/vegan meals several times in the week/month.

Choose quality, grass-fed, organic if you can and cut down or eliminate processed meals if you can and batch cook larger quantities of soups, stews etc and freeze some to cut down on waste, time etc.

On the subject of Veganuary/vegan products, SB (Thurs class) sent me a link to an article that was in The Telegraph recently which said that lots of companies are reducing their ranges of processed vegan products eg burgers, sausages etc as demand just ‘wasn’t there’.  It also said that ‘the last year has seen a 9% drop in fake meat sales in Britain’ but there’s been an increased understanding of ultra-processed foods (UPFs) which people are turning away from.

Personally, I think it’s a great idea to reduce or avoid as much UPFs as much as we can whether we’re vegan, veggie, pescatarian, omnivore etc.

Whether it’s the start of a new year/Veganuary or not, we can centre a lot of our meals around lots of vegetables, pulses, nuts etc as we mentioned above.

Just be mindful of what we’re eating, where our food comes from, how we cook it, quality etc.


Remember that

  • when we believe that we have the power to succeed, amazing things can happen &
  • Consistency is key to progress and success.


In 2013, the American Heart Association Science Advisory reported that there is now substantial body of prospective data associating sedentary behaviour with the risk of developing diabetes mellitis and cardiovascular disease as well as overall mortality so exercise and movement is critical for prevention.


A couple of weeks ago, ES (Wed/Fri classes) sent me a link to an article where Dr Michael Mosley was asked to give the best exercise for the most benefits – dah, dah, dah …..

It’s the SQUAT, yessssss, woo hoo.


He said that if we do just a couple of minutes of squats and press-ups every day, it helps us maintain muscle mass and stay strong into older age.

He said that once we reach the age of 30, we start to lose around 5% of muscle mass for every decade that passes.  It’s important to maintain muscle mass as much as possible as it helps protect our bones as you get older.

I love that Dr M also explains that:

“That’s the one (exercise ie squats) where you can go up and down, and that when you’re doing the squat, you are working the biggest muscles in your body, those in your bottom.

On top of that, the up and down movement means that you’re getting more oxygen to your brain.  That, in turn, leads to the release of a substance called BDNF (brain derived neurotrophic factor, we mentioned that before in previous newsletters) and that is like fertiliser to the brain, so the squat will make your butt (adapted from another 4 letter word that he used) look good and also your brain feel good.”

Q: will we be doing squats in all of our classes?

A: Yep, you know we will for those and other benefits.  Squats are such a great exercise.  I can’t wait.

But (butt, ha!) in the meantime, further in the article, Dr Mosley also talked about back pain and how to prevent it and said that:

“If you suffer from chronic lower back pain then Pilates really does seem to help.  A randomized controlled trial published in 2021 found that those who did an 8 week supervised Pilates programme, enjoyed reduced back pain and an improved quality of life, which was significantly more than those who got medication.”

So squats, Pilates etc … you’re welcome.


This is our 1st newsletter of 2024 and I hope that you enjoyed reading it.


I look forward to seeing you for the from Fri 5 Jan onwards and I can’t wait to see you, catch up, find out what you’ve been up to and of course, get back into exercise and fitness with you again.

Reminder that you can pay for classes:

With cash ie £6 per class

Paying directly on my iphone or

By bank transfer into my account.


Remember to let me know if you have any comments, news and keep me updated with anything that’s happening with you ie health-related stuff, new goals, achievements etc.

Connecting with Susan:  or

click here for Complementary Fitness Youtube channel

Email me: