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Complementary Fitness 13 December News

Complementary Fitness Logo

Welcome to this week’s news & updates:

Wow, how did that happen?  It’s the last of our 2021 classes already!

Ups and downs, changes, adaptations again this year but as you know, we finish up this on Friday 17 Dec but I hope that you’ll make it to as many classes as you can this week so that we can work out together.

You’ve got usual Wednesday & Friday at 9.30am classes in DLH, as well as our Candlelight classes in Craiglockhart Church hall (Tue 7.30pm) & Dreghorn Loan Hall (DLH Thurs at 7pm).

Last Tue & Thurs, it was so lovely and relaxing to light our candles and stretch, breathe and relax for the last 20 minutes or so of our evening classes – more this week and a reminder to bring battery-operated tea lights/candles to create a relaxing atmosphere.

In fact, we got a couple of lovely comments by email about last week’s candlelight classes which I can share with you here:

“Just wanted to say thank you for the lovely class night.  The candle light section was so relaxing and very much appreciated after a busy week (and it was only Tuesday! 😂)” CN &

“thanks for the lovely relaxing candle class last night” AH

But important: bring & have to hand a warm top or jacket to put on and keep yourself relaxed and cozy especially on Thursday in DLH where there are more doors open.

Last Thursday, I released 26 short daily Core Challenge videos (from my Unlisted playlist now to a Public playlist so anyone has access and can watch them on the 26 Core Challenge Playlist).  I initially recorded them in July last summer (or was it the year before?  Hmm, time goes so fast).

Anyway, as I say, they’re now public and if you’d like, you can do 2 or 3 of them together any time you like, maybe over the holidays!  Mix and match.

Some of you had done these short daily videos with me at the time when I sent these out.  Enjoy.

I wanted to share with you some strategies to support our body’s natural defences because I think that a lot of us are stressed, flit from one thing to the next, self soothe or medicate with things like junk food, the latest Netflix film/series or fashion or alcohol where we distract ourselves because all of these, and other social platforms, are vying for our attention and it’s easy to get sucked into these because they become a habit.

Well, that was not only a big long sentence but something I’ve realised and am trying to address.

So firstly, ensure you’re getting enough exercise.

Remaining physically active is very beneficial for our immune systems.

Regular fitness classes where we work on maintaining and improving fitness, strength and flexibility are all beneficial.

You may also love playing tennis or golf or other sports too – all good.

Walking is enough when done regularly too and over the Christmas period and holidays, it’s great to get outdoors, into nature which helps us to relax more too.

Many people are sedentary and are stiff, have lost mobility and are suffering with joint pain so keep moving, keep yourself fit and active.

Vitamin D is also an important component in the health of our immune system.  Normally, we’d get vit D from the sun as our skin naturally produces it and when we do get enough sun, exercising outside is incredibly beneficial for immunity.

Because the days are shorter and it’s darker and the sun is not as strong at this time of year, we’re recommended to take a vit D supplement and vitamin D3 is suggested.

Mindfulness and breathing: It’s important to remember to stop and focus on our breathing every once in a while.  Breathing is something we do automatically, without thinking and when stressed, we don’t even realise that our breathing is shallow and our ribs are hardly moving!

Controlled breathing can benefit the body by reducing cortisol levels and blood pressure, while improving blood flow and supporting our body’s natural response to stress.

In our candlelight classes last week (and this week), we’ve spent some time stretching and relaxing while focussing on our breath.  I hope you’ll join us this week for more mindfulness and relaxed breathing.

There are many meditation apps which encourage us to be more mindful.

In the past, I’ve subscribed to and used Headspace and Calm, both of which I’d recommend and are excellent but came across Round Glass, a free app and so far, it’s really great.

But even simply finding a relaxed place, somewhere where you won’t be disturbed, closing our eyes, breathing and being still for as little as 10 mins helps.

When we’re by stress, our immune system suffers so regularly practicing relaxed breathing helps boost our immune system.

Of course, getting enough rest and sleep is critically important too for our health and wellbeing.  That and nourishing our bodies with ‘real food’ and staying hydrated are also so important.

As I was saying above, being aware of our breath, conscious breathing, taking time for ourselves which might include daily meditation, even if only for 5 or 10 mins but daily, regularly, should help.

Building a healthy habit can take a while.

It’s not about a quick fix and we don’t get results overnight.

Healthy habits take practice, time, attention, intention and dedication.

Wow, I’m ‘on a roll’ but true.  Hopefully you agree, let me know if you do/don’t and what you do to build healthy habits into your life and lifestyle.

Well on Friday last week, I had a 12.33pm appointment for my Covid booster at Ingliston and arrived in plenty of time to be told that there was a 90 minute wait to be seen.  Norman had dropped me off and gone to the Gyle so I waited, and waited, and waited and ……

Yep about 1 hr 40 or 45 mins later, I’d had the booster and was supposed to wait 15 mins but I felt ok enough to leave and get picked up again after sitting for 5 mins or so.

I heard at the front door that there was an approx. 2 hour wait time for those heading in.

If I’d been able to go elsewhere, I would have.  I did try but no appointments were available anywhere else online.  Oh well, done now and topped up.

A Quote that I’ve come across & love and you might like it too:

“real change, enduring change, happens one step at a time” Ruth Bader Ginsburg

I’m not sure if I’ll email out a newsletter next week (w/c 20 Dec or 27 Dec) but … I might?

Who knows?  Keep an eye on your inbox just in case but don’t hold your breath (ha, not a good idea when we’re talking about relaxed breathing!)

I WILL email a newsletter on Mon 3 January to remind you to book up and come back and join us for the first of our 2022 classes that week and may still post on IG over the holidays.

We’re still ‘not quite there yet’ – for all classes this week, please pre-book your place in our DLH or Craiglockhart Church classes, by emailing me ( and I’ll reserve your space.

If for some reason I don’t see you in class this week, I wish you and your family a very merry Christmas.

Enjoy seeing family and friends.  Have a break, have a rest but come back rejuvenated, refreshed and renewed for our classes from 4 Jan onwards.

So as I say, 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.

And I hope that you enjoyed reading this week’s lifestyle inspired newsletter.

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See you soon

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