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Complementary Fitness 12 April News

Complementary Fitness Logo

We’re back to 10am start outdoor classes at the Padel Court again from this week ie Wednesday 14 & Friday 16 April and I look forward to seeing you then as well as our recorded classes on

  • Tuesday Fitness Pilates
  • Wednesday Core Resistance & Fitness &
  • Thursday Fitness Pilates/Yoga combo class.

Its so easy to join our recorded classes.  You just let me know that you want to join as and I send you the links which are easy to follow and we can work out and stretch out together.

According to a blog post on, there are so many exercise health benefits.

One of its biggest benefits is helping our immune system health and in fact, science shows even a single workout can increase our ability to fight off germs.

Researchers at the Uni of California found that as little as 20 minutes of exercise can have anti-inflammatory effects that help the immune system.

So, with this in mind, let’s continue to work out together in our core & overall muscle strengthening, fitness & flexibility classes.

Q: Why?

A: for all of these (& more) benefits.

  1. Activates our immune system including helping to ward off viral & other pathogenic illnesses.
  2. Increases our daily energy for other activities & to be productive throughout the day.
  3. Helps reduce disease risks ie obesity, heart disease, high blood pressure, type 2 diabetes and even certain types of cancer.
  4. Strengthens the heart, keeps arteries clear & improves blood flow.
  5. Boosts happiness levels. Exercise has a positive impact on mood & can reduce anxiety & depression and promote relaxation.
  6. Improved sleep. Exercise helps strengthen the circadian rhythm and promote better quality sleep.
  7. Maintains and improves mobility as we age.
  8. Helps keep those excess pounds off.
  9. Boosts confidence by setting & committing to certain exercise milestones & working to achieve our goals.
  10. Increases stamina & strength.

I know I seem to be saying this every week but again… thank you so much for your lovely comments about our online & outdoor classes, I really appreciate it, thank you.

I mentioned recently that I’ve been sprouting again – ha, usually broccoli sprouts, mung bean & puy lentil sprouts & sprouting them in jars.  Well I’m still doing that but we got the mini greenhouse out & up again at the weekend and we were at the garden centre (it was busy with the nice weather on Fri).  We bought strawberry plants, tomato plants, some mint & sage, potatoes, & compost although, we need to go & buy more!

I bought 9 packets (I’m keen) of lettuce, kale, tomato, beetroot, parsnip etc seeds so that’ll keep me busy.

I also ordered peas, coriander & beetroot for sprouting & fenugreek and that’s being sprouted in a jar (smells lovely).

We just need plenty of good sunny weather which will help my motivation to keep going throughout the growing season.

An Insta friend gave me a great recipe for an oat mocha breakfast smoothie which I’ve made & enjoyed a few times now.  It’s packed with protein, fibre, healthy fats & has a caffeine hit from the cocoa/cacao although you could add carob powder instead.

This recipe is enough for 2 people and there’s a bit of overnight prep involved:

I soaked 50g/ ½ cup of porridge oats in 250ml / 1 cup almond milk in a blender cup & added 1-2 pitted dates & put in the fridge overnight.

Also, ‘the night before’, I:

  • soaked 50g / ½ cup cashew nuts in some water &
  • made 150ml / 2/3 cup black coffee & left to cool overnight.

Then in the morning, I drained & rinsed the cashew nuts & added them to the oat/milk mix.  I also added a large banana, added in the black coffee, 1T cacao powder & some ground cinnamon & blitzed the smoothie.  I feel that it’s sweet enough with the banana & date/s but if not sweet enough for you, add in some maple syrup to taste.

If you make it, let me know how you get on.  I’m sure that you’ll enjoy it as much as I do though.

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