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Complementary Fitness 10 Jan Newsletter

Complementary Fitness Logo

It was so good to be back in classes last week and seeing you and welcoming you back.

After being off over the holidays, did you have any muscle ache after your first class last week?  On Thursday, I did have a wee bit of muscle ache in my quads and triceps (legs and backs of the arms).  I hope you were ok but if you did have some muscle ache too, I’m sure you’ll be fine this week – scroll down for more info on muscle ache/DOMS.

Did you sign up for, or are you participating in Veganuary or Dry January?

If you did, how are you getting on?

There’s sooooo much information ‘out there’ about food/nutrition/lifestyle/longevity etc.  We can read about it, understand it, take it all in, but it’s not what we KNOW rather, what we DO about it that counts.

As we were saying last week, small steps make a difference rather than the overwhelm of a big overnight overhaul.

Small progress is still progress.

Keep moving, stay on track and put the right information into practice every day, every week.  Continuously.

A lot of people join a gym, say ‘this is going to be the year to get fit and lose weight’, pay the fees upfront and go 3 or 4 times a week for the first month then come February ….we may already have lost the incentive and motivation and it’s all too much and we may end up paying for a membership that we don’t actually use!

Previously, we realised realistically that we couldn’t fit in (ha, pun intended) 4 or more classes a week on top of our already busy schedule of working from home, childcare/grandchildren care, house, garden, a mountain of paperwork to get through etc etc so it may be best to prioritize our goals and what actually is important to us then see what we CAN easily ‘fit in’ to our day on a weekly, monthly basis and start from there.

We could write down our goals, then make a list of pros and cons and how we’d set about achieving them.   Some goals may seems unattainable, too much effort, a step too far for now.

See what steps we can take to start with, the steps and actions that we can easily add into our daily routine.

Maybe it’s doing 5 or 10 minutes of stretching when we wake up or before bed.

It could be making and eating a healthy salad as a starter for lunch or before our main meal once or twice a week or at the weekend, thereby getting in more greens and upping our veg intake.

That would be two easy to manage steps in the right direction.

Another might be to ensure we get adequate and quality sleep every night.

Note down how we could achieve that ie don’t watch tv (especially action or thriller movies late at night or just before bed) or be on your laptop/screen 2 hours before bedtime.

Don’t eat a big meal close to bedtime either.

Cut down/out alcohol on weeknights (think Dry January and benefits) and limit alcohol intake to 1 or 2 nights a week and obviously don’t binge drink on the one or 2 allocated drinks we might allocate to having some alcohol.  I know we won’t, we’re all sensible, just sayin’

If you’re new to exercise, start with one class or session a week, build up fitness, strength and flexibility and take it from there.

We all know what it feels like when we’ve had a holiday or not attended a class for a while.  Although we feel fine at the time and we want to keep up with everyone else in the class.   But after doing a few (or many) squats and lunges in various directions, well … we may (aka we’ll probably) feel some muscle ache especially in our legs and glutes a day or two after our first class.

However, good news is that as we get stronger and fitter, if we continue with our fitness class/regime, then we won’t feel the same muscle ache after every class or from now on forever.  Phew, that’s good to know.

The muscle ache after a first (or returning after-a-while) class is known as DOMS – delayed onset muscle soreness and as I say, we usually feel it the day after and maybe more so on day 2.

It’s the muscle fibres breaking down, repairing and our muscles get stronger.

So why I’m mentioning DOMS again is that if you did have muscle ache last week or have it this week, please, please don’t let that put you off returning to our classes.

You WILL get stronger and fitter over time.

By the way, on the Articles tab of my website (which is under or below the Fitness heading), there’s an article on DOMS and there are other interesting articles and another couple you might find interesting are: The benefits of squatting and What happens to your body when you exercise.

Anyway, please share with me what your goals are for 2022 and I’ll be there to help you and motivate you and cheer you on.

I know that some of you are ‘on Instagram’ as I am (@complementaryfitness) and you’ll probably know that I love quotes, especially when they’re motivational and I thought I’d share a few that I came across with you here:

“Remember, most of your stress comes from the way you respond, not the way life is.  Adjust your attitude.  Change how you see things.  Look for the good in all situations.  Take the lesson and find new opportunities to grow.  Let all the extra stress, worrying and overthinking go”.

What a lesson!  Love it from @drwillcole

“A positive attitude gives you power over your circumstances instead of your circumstances having power over you” from @jonnymac83


Before you talk, listen.

Before you can teach others, educate yourself.

Before you offer criticism, gracefully accept it.

Before you can love fully, love yourself.

Before you change others’ minds, learn to change your own.

Before you can get what you want, learn what you truly need (from @chopra)

Ha ha:

My new year’s revolution is to earn how to spell!

To all those people I gave a book to for Christmas, could you please return them to the nearest library by 4pm this afternoon!

I can’t wait to see you and welcome you to week 2 of 2022 classes this week.

Please remember to:

  • Book your place for each class that you want to participate in and you can do that my emailing me (
  • Do a lateral flow test before attending each class.
  • Wear a face covering when entering, leaving and moving around the hall.
  • Keep Susan updated on any health issues and updates.
  • Email any feedback about classes or anything relevant to Susan. I’m always happy to share your feedback in newsletters/on social (by the way, if you’re happy to share your comments, please let me know that you consent, thanks).
  • Oh and if you have any info, have read any interesting articles, local news or would like to share anything with our classes, please email and get in touch. Again, I’m always on the hunt for ‘stuff’ to put in the newsletters.


See you soon.

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