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Complementary Fitness 11 April News

Complementary Fitness Logo

Thanks so much and I really appreciate the recent comments you’ve given me about our classes.  You’ve given me permission to share a couple of them here:

 

“Susan, honestly, I am SO glad to come back.  I’ve had a really sore hip & have actually made a physio appt but this morning proved what I suspected that it’s just I’ve not been getting enough exercise.  Loved it.  Feel great.  Thank you!  Hopefully I’ll be able to come more regularly again.  I feel my muscles zing”  thanks so much

and

“I love the classes too Susan – 5½ years for me but I know others have been going way more than that.  The friendliest class around”  thanks very much

Please keep your comments coming coz it’s good to know how you feel.

Just to let you know that ALL CLASSES ARE ON during the Easter school holidays so please join us if you can, it’d be great to see you and to exercise and stretch out with you as always.

The brain is predominantly made of fat, which happens to be the type of fat that is most susceptible to oxidation.  I was listening to an interview on Dr Mark Hyman’s The Doctor’s Farmacy podcast where he interviews Max Lugavere and they dive into why the right fats are so foundational for brain health and what some of the favourite options are.

They say, if you look at most processed foods, you’ll notice 2 things: they’re missing healthy fats and protein.  That’s intentional because sugar and starch are addicting and keep us eating without ever feeling full.  So interesting.  To find out more, you can listen to Apple podcasts or Spotify

 

Are you going nuts?  Ha

If so, it’s good to know they’re super high in antioxidants, great for skin, hair, nails, are loaded with minerals, great for heart healthy and amazing for blood sugar control.

 

What about seeds?  Well, I sprinkle (well, more like add 1 or 2T at a time) hemp seeds over my porridge in the morning.  Hemp seeds are a complete protein so they’re great for vegans, veggies and … everyone.  They contain healthy fats and are high in magnesium and a great plant-based multi-mineral.

 

I learned about 3 hacks to eat less without tracking calories

  1. Slow down: People who eat slower tend to have lower BMI (body max index).  We feel more satiated and enjoy our food more as a bonus too
  2. Remove distractions: make it a rule to not eat in front of the tv, laptop or while scrolling on your phone.  Allow yourself/give yourself permission to take a 15 minute break from it all.  You’ll feel more focussed and relaxed when you go back to whatever it was that you were doing previously and you’ll be more present and mindful of the taste, texture and enjoyment of the food.
  3. Have an extra portion of vegetables and/or side salad: research shows that we are driven to eat a certain weight or portion or even plate-size of food and it’s one reason why it’s so easy to overeat if we eat calorie dense foods. By adding low calorie, but a high volume of foods like veg and salad, it’ll help us consume less total calories by eating more plus, the bonus is that vegetables have lots of health benefits too.

I re-worded and added portions (ha, see what I did there?) of my thoughts in the above too but the original IG post was from @esgfitness.

 

Here’s a recipe for a thick chocolate berry smoothie bowl, it’s so easy to make and would be great as a quick-to-make and delicious-to-eat breakfast idea and great for summer too.

Get yourself a blender and add in:

1 frozen banana (if I have lots of bananas & especially if they’re getting over-ripe/are ripe, I peel them, slice them up & put the into a container or ziplock bag & freeze slices for later use).

½ cup frozen berries (anything’ll do ie cherries, strawberries, rasps, blueberries etc)

1 scoop of chocolate protein powder

Great if you can also buy and add in a pack of frozen acai fruit, (I think I’ve bought them in one of the big supermarkets before but need to check)

¼ cup unsweetened non-dairy yoghurt ie coconut or Greek

¼ cup almond/oat or other milk.

So, blend all the smoothie bowl ingredients until thick and creamy and pour into a bowl (I’ve got one of those coconut shell bowls which are nice for smoothie bowls but use what you have).

You can top it off with granola, fresh slices of banana/other fruit, desiccated coconut, almond, hazelnut or peanut butter, a drizzle of honey – or all of the above and enjoy.

 

I’m on a recycle, reuse, repurpose mission again:

I was reading about Computers 4 Charity who take donations of unwanted laptops and desktop computers that have quad-corei3i5 or i7 processors.   If you aren’t sure what kind of processor you have, please just give them a call or email them (see below), and they’ll be happy to tell you if your machine is suitable for donation.  They also accept tablets, eBook readers and notebook computers as well and accept donated computers from individuals and from companies.   If you have equipment which is surplus to your needs, please get in touch:  email: admin@passitoncomputers.co.uk  phone: 07795 979364 Wherever possible, they ask you to deliver it to their premises (I think they’re in the process of moving but they’ll give you info/an address) in order to save resources.   However, if delivering isn’t an option, they may be able to come and collect.  If you’re in the EH postcode area.  Pass IT On uses data shredding software to wipe hard drives of all data.

 

Did you know that to give away any unwanted goods, you can find out more at:

Freegle: ilovefreegle.org/explore/EdinburghFreegle   or

Freecycle: freecycle.org/town/EdinburghUK

 

You can also donate your old mobile phones, laptops, chargers, cables, routers etc to The Edinburgh Remakery – #remakeadifference at Ocean Terminal.

 

If you download the Freegle app, you can either Give Stuff or Ask for Stuff.   If you type in your area, you’ll see what’s being Offered or what’s Wanted.  If you’re offering/giving stuff, it’s great to give away to someone who needs it rather than throwing away.

 

Oh and I got I touch with a women’s shelter thinking I’d donate bags of quality kids’ clothes but they don’t have anywhere to store them but they suggested Kids For Clothes.  I found them online and there are several people across Edinburgh who take donations for this charity.  If you want the name of someone in Bonaly or Longstone, I can give you their details and you can drop off kids’ clothes or they might come and collect from you.

 

  • if you have any news, anything you’d like to share ie whether it’s local news, ideas, comments, recipes etc, let me know and I’ll let everyone know. I’m always on the hunt for things to add into our weekly newsletter.  As above, please regularly send me class comments & feedback (eg if the class has benefitted you, that a fitness yoga evening class helps you sleep, that you have more energy…. etc), then please email me directly or through my website and I’ll continually update the ‘what class participants say’ section of my new website, thank you.

  • You don’t need to email me for a space in a class but you can if you want to. Just turn up, there’ll be space for you.  We’re never 100% full and it’ll be quiet now the Easter holidays are on anyway.  You can book a place through my Facebook page too if you want to.

 

  • If you feel unwell, have any cold or other virus symptoms, don’t come to a class but rather, get checked out (maybe do a lateral flow test), stay home and get well. When you’re feeling much better, with no symptoms, we’d love to see you in class again.

 

  • Until, next Monday 18 April, we’re still required to wear face coverings in public places, in shops & on transport so please still wear one when entering and leaving and leaving the church halls until next week. You’ll know that face coverings are not mandatory when attending weddings, funerals or church services.

 

  • please follow me on Instagram and Facebook @complementaryfitness where you’ll see the latest updates, photos, mini videos etc. On Pinterest, I’m @SusanCockburn

 

As always, I look forward to seeing you this week and working out together.

 

Connecting with Susan:

www.youtube.com/communityfitness  or

click here for Complementary Fitness Youtube channel

Email me: info@complementaryfitness.co.uk

www.complementaryfitness.co.uk