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Complementary Fitness 1 May newsletter

Complementary Fitness Logo

Welcome to this week’s newsletter & updates:

We’ve only got one class on this week: Tue 2 May so if you usually come to that class or any other class (Wed, Thurs or Fri), then I hope that you’ll join us on Tue at 7.30pm in Craiglockhart Church Hall for our fitness Pilates class.

After Tuesday’s class, I’m having a break so no classes until Tue 16 May.

 

In last week’s newsletter, we talked about bone density and exercise but thought we’d talk about muscle mass.  From the age of around 40 (some say 35+), we lose around 8% of our lean muscle mass every decade.  But we can do something about it ie to improve and combat this loss.

When we don’t do any training to maintain, retain or build muscle mass, we’re at greater risk of sarcopenia (loss of muscle mass, strength and function), brittle bones and fractures.

What can we do?

  • Some strength training at least twice a week.
  • Eat one gram of protein per pound of ideal body weight per day. So find out what your weight is in pounds or your ideal body weight and ensure you eat good quality protein sources and eat protein at every meal which also fills you up.
  • The recommended daily amount to maintain protein intake is 0.8g per kilogram of body weight however, as we age, our bodies become less effective at processing protein so those over 40 should aim for 1.2 – 1.8g per kg of body weight and those who are physically active should aim for the higher end of that range. Although in saying that, I’ve read that a lot of doctors are saying we should consume 1g of protein per pound of ideal body weight daily.
  • Eat foods rich in leucine at every meal to stimulate muscle growth (2.5-3g per meal or 7.5-9g per day). Leucine is a branched-chain amino acid critical for repairing & building muscle and essential for preventing muscle wasting with age.  It also supports balanced blood sugar.

 

Some sources of animal protein: chicken inc eggs, fish, beef steak, cottage cheese, Greek yoghurt.

Sources of plant based protein include: beans, lentils, hemp and other seeds, peas, chickpeas, tempeh, tofu, quality organic protein powder.

Some sources of leucine inc steak, whey protein powder, chicken, eggs, firm tofu, pumpkin, sesame and hemp seeds, cheese, nuts and beans, lentils.

 

Resistance exercise and protein is key to preserve muscle mass and aid weight loss and I’ve read that resistance training makes up 75% of the equation of muscle growth while diet makes up 25%.

How can we incorporate resistance training into our daily routine and schedule?

Weight lifting/training, using resistance bands, lunges, squats, push ups, planks, rowing, yoga etc.  Where can we do this?…… Complementary Fitness classes (ok we’ll not be in a boat rowing but we can always do some upright rowing with weights/resistance bands).

In previous newsletters, I’ve mentioned the benefits of matcha green tea before but thought I’d remind again (in case you didn’t know).  I usually have a couple of mugs of matcha in the morning and love it.  Just so you know: matcha is a type of green tea that is made from the leaves of the Camellia sinensis plant.  The leaves are ground into a fine powder, then mixed with water (not boiling tea coz it destroys the nutrients, but I first of all mix boiled in a mug then add cold water to it so it’s warm) to make a nutrient-packed tea.  Did you know that the terms ‘matcha’ and ‘green tea’ are often used interchangeably, however, there’s a key difference between matcha and other types of green tea because matcha is made from the entire ground leaf, while other teas are made by steeping the leaves in water, then removing them so we get more benefits with matcha.  Since we’d be ingesting the whole tea leaf, the benefits of matcha tea include:

  • high in antioxidants
  • the catechins in matcha support brain health and cognitive function
  • has L-theanine which is an amino acid that has calming effects (without the jitters)
  • contains vitamin C, selenium, chromium, zinc and magnesium.

Looking forward to seeing you all or as many of you as possible on Tue 2 May then I’ll miss you and not see you until Tue 16 May onwards.

 

Easiest and best way that you can pay for classes:

  • With cash ie £6 per class (always best and I have change)
  • Directly into my bank account (if you don’t have my details, email me and I can give you my sort code & business account number).
  • Alternatively, using my SumUp card machine.

 

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, goals, achievements etc.

Susan