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Complementary Fitness 11 December newsletter

Complementary Fitness Logo

Welcome to this week’s newsletter & updates:

I hope that you can make it to ALL of our classes this final week of Complementary Fitness 2023.  Classes are ON until (incl) Fri 15 December.

Reminder that if you’re coming to our Tuesday & Thursday evening classes, to bring a battery operated candle or tea light/candle and holder and a lighter for our candlelight classes and we’ll stretch and relax more in the last 20 minutes.

How about wearing a Santa hat to our candlelight classes on Tue & Thurs – to keep us cozy and be in the festive spirit?  I hope that you will.


Oh just to let you know that our 2024 classes start back from Friday 5 January.

I thought 2, 3 or 4 Jan might be too early, you might still be celebrating, seeing family and friends etc so if you usually come to our Tue or Thurs evening or Wed am class, and you’re ‘off’ the first week of January, come along to our Friday fitness yoga class on 5/1 – put the date in your new diary.

You’ll know that I love Vivobarefoot shoes and wear them in my fitness Pilates & yoga classes because they’re so comfortable and flexible and I’ve been wearing them for years – well, I was recently listening to a podcast by Dr Rangan Chatterjee and Vivobarefoot are sponsors of his show.

Dr Chatterjee mentioned that until 3/1/24, Vivobarefoot are offering 20% off as a one-time code to his podcast listeners.

Usually, the code is for 15% off but this is a new offer but if you want to take advantage of 20% off, you’ll need to be quick ie order before 3 January.

To get the discount, go to

Once you click on the link, you can see & listen to a video by Dr C about Vivos, choose which shoes might suit you best and you’ll see that the discount code on his page to order is: LVVB08

You get free standard shipping on orders over £120.

Personally, I like their Primus Lite 111 Women’s shoes and also their Primus Lite Knit women’s shoes.  As I’ve said before, they’re expensive but soooo worth it and last for ages.

Get a pair for yourself or ask Santa for a pair!!


Dr Chatterjee also has 24 videos on the BBC Maestro site – I hadn’t heard about it (either) until recently but you can sign up to get all of his health and lifestyle videos by using the code RANGAN30 through to take advantage of 30% off an opening offer which was £79 but is now £55.30

He has over 20 years as a practicing a medical doctor (you might remember him from Doctor In The House which was on BBC where he lived with a family for a few weeks at a time to help them out with diet, health and lifestyle improvements.

In the course, you’ll learn to build new habits into your daily routine and make healthy living part of who you are.  He’s written 5 bestselling books and interviewed hundreds of experts on his podcasts which I love.


BBC Maestro also have a Christmas sale on atm and there are lots of courses by different people eg Brian Cox (the Scottish actor) talking about acting.  There are courses on writing, food and drink, wellness, time management, decorating with flowers, Sir Billy Connolly’s talking about comedy in his 19 lessons etc etc.  All of Dr Chatterjee’s videos are on here too so you might want to opt to take advantage of 40% off an annual access subscription.

Some of the current lessons are here: Courses | BBC Maestro

Pricing | BBC Maestro  I think the Christmas sale of 40% off the annual access is ending soon though and it’s £84 instead of £120.  I’ve signed up for this one and if you do too, let me know which lessons you enjoyed the most.


Most of us love a coffee now and then but did you know that coffee is actually a plant extract that’s created by fermenting and roasting coffee beans.  We’re all encouraged to increase the number of plants and ferments that we consume.  However, it depends how you take your coffee.  For me, it’s got to be a black decaf and only one a day & in the morning.  At this time of the year especially, in certain coffee places, we might be tempted by extra large grande pumpkin spice with extra cream and syrups which sound very nice but are full of added sugars and calories.  As well as caffeine, a cup of coffee contains small amounts of fibre, polyphenols and proteins and might actually be fairly good for our guts as well.

I found out that there are lots of bioactive molecules in coffee including vitamin B2, magnesium, those polyphenols and a small amount of soluble fibre that act as food for our beneficial ‘good’ gut bacteria.  For most people, it’s safe to drink 3-5 cups of coffee a day with a max intake of 400mg of caffeine.

If you’re not a coffee drinker though, you don’t have to start to get the benefits because black and green tea also contain high levels of polyphenols.

Continue to eat from as many different colours as you can for gut diversity.  From deep ruby red cherries and pomegranate to red/yellow grapefruit, dark green kale, spinach, parsley etc to green limes, peppers (also in red, yellow & green) and creamy whites eg cauliflower, aubergine flesh – diversity is great for our health.  The different coloured plants we see are due to phytonutrients produced by the plants themselves – interesting.

Phytonutrients are chemicals that plants make to protect themselves from any stressors or threats.  These chemicals protect plants from attack and can do the same for us by preventing disease and helping our body thrive.

Read this online the other day: ‘Who ever put the S in FAST food was a marketing genius”!

Looking forward to seeing you and working out with you in the last of our 2023 classes this week.

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 contactless directly to my iphone in class

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.

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