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Complementary Fitness 1 Nov newsletter

Complementary Fitness Logo

Welcome to this week’s newsletter.

It was soooo good being back in Dreghorn Loan Hall last week for our Wednesday & Friday 9.30am classes.  Different & strange but good.  Thanks for joining us & I look forward to welcoming you back, seeing you & working out with you again this week.

I always appreciate and thank you so much for the fantastic class comments/feedback.

Here’s one about our Thursday fitness yoga/Pilates class from MW: “Loved the class last night.  It was really hard ..the hour just flew by.  Thanks for mixing it up every week and pushing me to work harder”.

Thanks again for taking the time to email or to give me verbal feedback everyone.

Oh and remember that classes can be ‘really hard’ or more challenging if you follow all of the progressive suggestions and options but … equally, you can ease back, take and follow or stick with ‘easier options’ to make it your own workout.  There’s no competition, just each one of us working to the best of our ability.  We will progress and continue to improve class by class, week by week though if you’re ‘up for the challenge’ aka your own challenge, committing your time, energy and effort to improving and maintaining your own fitness and lifestyle.

Sharing (aka pinched) this @drchatterjee ‘5 Things a healthy brain needs’ post:

  • Movement
  • Sleep
  • Nutrition
  • Stress management
  • Social connection

Talking about numbers, here are 10 daily habits that will change your life (according to @nutritiontipsss)

  • 1 hour of exercise
  • Litres of water
  • 3 cups of tea
  • Colours on your plate
  • Minutes of meditation
  • Songs that motive you
  • Minutes of laughter
  • Hours of sleep
  • Pages of a book and
  • Reasons to be thankful.

Wondering if you also love smoothies and if you do, here are 4 different ones that you might like to try (grabbed from nutritiontipsss again, thank you).  For the liquid part, you could choose or go with oat, almond or other non-dairy milk, coconut water or plain water.

Probably my fave would be Chocolate Cherry and to a non dairy milk, I’d add a small fresh or frozen sliced banana, ½ cup pitted cherries (fresh/frozen) 1T cacao powder, ½ cup spinach and I’d add in some protein powder or hemp seeds.

Then there’s Green Machine: ½-1 cup spinach, ½ cup cucumber, ½ green apple, ½ cup pineapple (fresh/frozen), 2T desiccated coconut.

Tropical Smoothie: ½ an orange, ½ avocado & half cups each of kale & pineapple.

Mixed Berry: 1/3 cup each of strawberries, blueberries, raspberries (fresh/frozen) & 1 cup baby spinach.

Which one are you going to try first?  Let me know if you try them & which one (or more) that you like/love, thanks.  Also thinking that instead of the spinach in the 2 recipes above, you could add lettuce instead – why not?

As you’ll know, the UN Climate Change Conference (COP26) is underway in Glasgow at the moment.  You can read the goals of the conference here: COP26 Goals – UN Climate Change Conference (COP26) at the SEC – Glasgow 2021 (

But did you know today, 1 November you can help celebrate World Vegan Day and take the Veg Pledge for yourself or for Cancer Research.

World Vegan Day is an annual event celebrated globally. It’s a national day which aims to celebrate the benefits to a vegan lifestyle and plant-based diet.  Obviously, you don’t have to be vegan to take part in celebrations, but any contribution helps towards the overall goal of raising awareness.

There are lots of vegan recipes ‘everywhere’ online, in books, magazines, supermarkets (eg 50+ Vegan Recipe Ideas | Waitrose & Partners) Pinterest etc but also check out these here: Delicious Vegan Recipes | Vegan Recipe Club

I’ve just found out there’s a new plant shop at 137 Buccleuch St, near the Meadows and I’m going to have a look soon and thought you might be interested.

Green.Meadows (  The website says it’s a sustainable plant shop powered by renewable energy.

In the past, I’ve donated clothes in the M&S shwop box and now found out that if you’re a Sparks customer, you can place any pre-loved clothing into the Shwop box instore, you scan the QR code on the top of the box and you get a free treat in your Sparks hub.  I haven’t tried it yet and don’t know what the treat might be but I’ll find out or you can and let me/us know.

Also, in 2008, Oxfam & M&S teamed up and if you donate at least one M&S item of clothing, to Oxfam (including shoes, handbags, belts, hats, scarves & bras but doesn’t include donations of swimwear, underwear, socks), they give you a £5 voucher which is valid for a month and can be redeemed against purchases of at least £35 in the clothing, beauty and homeware departments of M&S.

If you want to find out more: M and S team up with Oxfam in clothes recycling initiative « Recycling Guide (

Some more quotes that I love & wanted to share with you:

‘Each person must live their life as a model for others’ Rosa Parks

You’ve got to have a laugh:

Only one more sleep until I get sacked from my night shift security officer job!

Sad new this morning: the inventor of the cliff hanger has ……….

Still got a pumpkin left & looking for a recipe so that you can use it?

Well, I came across a post in @womenforwomenuk for pumpkin, sage & chestnut soup and thought I’d try it out.  The recipe says ‘5 onion squash’ but …. I’m going to substitute those for pumpkin.

Oh and you may know that I just love soup.  In fact, I said at the end of a recent class ‘if there was only one thing that I had to choose to eat for ever, it’d be soup (not the same one all the time tho).

Anyway, back to the ingredients & recipe:

4 red onions & 5 sticks celery, both finely diced, a good handful of sage sprigs tied with string (or some sage leaves), 5T dried chilli flakes, 5 cloves garlic 5 onion squash/pumpkin, 2 handfuls of cherry tomatoes, 500g cooked chestnuts, 2 large spoonfuls of passata tomato sauce, olive oil, salt & pepper.

How to: Add and warm the oil to a large pan & add the onions, garlic, celery and sage.  Cook over a low heat, stirring for about 25 mins until soft.  Meanwhile slice the onion squash/pumpkin into 4cm pieces and add in.  Add cherry tomatoes, passata, dried chilli and crumble over the chestnuts, stirring well to combine.  Cover with water and add 2 large pinches of salt & some pepper.  Put the lid on the pan and cook for 40 mins, stirring now and then until the squash/pumpkin is tender.  To serve, you can add parmesan and lemon juice and ladle the soup into warm bowls.  Mmmmmm

Please continue to pre-book your place in our indoor DLH or Craiglockhart Church classes, by emailing me and I’ll reserve your space.

Please always remember to wear a face covering when entering and leaving church halls and also when/if moving around the hall ie moving from hall to toilets and back.  Face covering not required while exercising.

Please pay for classes by contactless or insert your card using my card machine in class and you can also bank transfer the money to my account too – I can give you my sort code & bank details.  Or £5 cash but card/bank transfer preferred.

Please also ensure that you return your completed Booking Checklist to me electronically if you’re attending indoor classes.

Downloads / Forms – Complementary Fitness

If you have any difficulties emailing your completed Booking Form or printing it off, please let me know.  I’ll bring a few blank Booking Forms with me anyway

I hope that you enjoyed this week’s exercise/food/lifestyle/recycling inspired newsletter with lots of links to click on and find out more.

I look forward to hearing from you and also seeing you in Craiglockhart Church and Dreghorn Loan Hall this week.

Please click on the Classes tab for class times & details for this week.

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See you soon

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