Complementary Fitness Logo

Complementary Fitness 13 Jan newsletter

Complementary Fitness Logo

You’ll see on the Classes page of my website that on Tuesday 14 Jan, our 7.30pm Fitness Pilates class is in Waterside Social Club, 26 Inglis Green Road.

Waterside Social Club is on the left side where the entrance to Sainsbury’s car park is. 

If driving, park in Sainsbury’s car park for the hour.  

It was the only venue at the time that was available and I’m sure it’ll be fine.

If you’re not sure exactly where it is though, there’s a website which shows the outside of the building and a map too.

How did you get on last week in our class/es?  And, how did you feel a day or two after?  Did you have any muscle soreness?  If so, it’s ‘normal’ – unless you were lunging, squatting etc regularly over the holidays (doesn’t make you a bad person if you did – ha ha).

I thought I’d be ok, but I must admit that my legs were a bit achy by Thursday but since then, muscle ache eased and I’m ‘back to normal’ and you will be too. 

Wow all those leg, glute and abdominal muscles that haven’t been worked for a couple of weeks (or 3).  Please don’t let any soreness put you off returning to our classes and exercising with us – your muscles will get stronger.  You’ll get stronger.  You’ll adapt and be able to do more.

Resistance and weight training boosts metabolism by up to 30% and when our workout is over, we continue to burn extra calories.  In part of our Wednesday 9.30am general fitness class, we often use resistance bands and hand held weights/kettlebells so come and give the class a try.  You’re encouraged to bring your weights and ok, you can still do the same exercise without any weights (perhaps if you’ve got a shoulder issue – or even if you don’t feel like using weights that day) but bring weights that will make you feel the difference; that you feel that you’re challenging your body but not so heavy that you’d be struggling.  As a beginner, maybe bring a pair of 1k weights and use them in the resistance part of the class.  You could also bring a pair of 2k weights for some exercises (or just use one of the 2k weights) then after a while, go back to the lighter ones.  Still seems light?  then maybe bring a 4, 5 or 6k (or more) kettlebell/weight and see how you get on.  Mix and match your weights.  It’ll be a warm up/workout in itself just bringing them to class and home again!

I kind of made this saying up about exercise but it’s true… ‘you can do exercise because you do it – you won’t be able to do it if you don’t’.  Hmm, does that make sense?  The moral is: start exercising, continue, repeat, improve, do more – of course with rest periods in between as no-one should exercise 247.  It’s all about balance in life and lifestyle.  It’s good to factor in some rest and relaxation so that we can recharge, renew and feel refreshed.

Working out together:

When we exercise together, there’s an increase in endorphins ie endocannabinoids, dopamine, and oxytocin which are neurochemical hormones that make it easier to bond with other people.  When we’re exercising/moving together at the same time, we don’t feel separate from each other or feel alone but we feel part of something, included, which can give us a sense that we’re literally connected to each other which makes us happy too.   It can take courage to come to your first class and resolve/willpower to continue but over time, you’ll learn that you have strength – not only physical but mental strength as well, resilience and overall energy.

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

Or are you doing sober-ish January?  ie cutting back/cutting down – ha!

If you are, how are you doing?  If not, have you made any improved lifestyle changes or smart choices?  We don’t need to make any big unrealistic changes but small steps, small improvements can make a difference.

I love this quote:

optimist: Someone who figures that taking a step backwards after taking a step forward is not a disaster – it’s a cha-cha.  Keep dancing!

Sometimes we should remind ourselves that we don’t have to do what everyone else is doing. 

Be you, do your own thing.  Be unique.  Sail your own boat and steer yourself in the right direction.  (I added this last bit myself from Be you …).

Are you going bananas?

According to a survey undertaken by MIND among people suffering from depression, many people felt much better after eating a banana.  

Why?  Because bananas contain tryptophan: a type of protein that the body converts into serotonin which is known to make us relax, improve mood and generally make us feel happier.  Bananas contain vitamin B6 which helps to regulate blood glucose levels which can also affect our mood.  They also contain iron which can stimulate the production of haemoglobin in the blood helping in cases of anaemia.  They’re high in potassium but low in salt making bananas perfect to beat blood pressure ie reducing the risk of blood pressure and stroke. 

For me, it has to be peanut butter (organic, smooth + no sugar) and mashed banana on (sourdough) toast or I love to add a banana in a smoothie.  If I have too many (or even a couple) of over-ripe bananas, I’ll slice them and put in a bag in the freezer and if I fancy instant ice cream, I’ll put the chopped up frozen banana slices in a blender and add some coconut milk to smooth it out and make it even more delicious.

Take care and see you this week


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