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Complementary Fitness 13 May Newsletter

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Welcome to this week’s newsletter & updates:

We had a fabulous and wonderful time in Club La Santa, enjoyed all of the classes, lovely food, restaurants, walks, hikes, bike hire, sunshine etc etc (some photos below)

I love working out together with you, catching up with each other and socializing and am sure you do too so ‘back to it’ again: building up fitness, strength and flexibility as well as bone/skeletal strength and muscle mass.

Yay and woo hoo – all of our classes are ON again from this week: from Tue 14 May onwards and I can’t wait to see you and work out with you this week/soon.

 

 

I’ve mentioned before that I follow Dr Robert Love who is a neuroscientist specializing in helping people prevent Alzheimer’s Disease (AD) with science.

If you’re not ‘on’ social media and don’t follow him, here’s some info from one of his recent posts that you might find interesting:

There are scientifically proven things you can do to improve your memory and reduce your risk of Alzheimer’s disease

Here are 3 great ones to get you started.

3 Scientifically Proven Things to Help Prevent Alzheimer’s:

  1. Engage in regular physical exercise: 

Exercise helps to increase blood flow to the brain, promotes the growth of new brain cells, and reduces inflammation, all of which are associated with a lower risk of Alzheimer’s disease.

  1. Get adequate sleep: 

Sleep is essential for brain health, and chronic sleep deprivation has been linked to an increased risk of Alzheimer’s disease.  Getting 7-8 hours of sleep per night can help reduce this risk.

  1. Eat lots of mushrooms!

Research out of Singapore shows that eating mushrooms may significantly reduce the risk of Alzheimer’s disease.

In this study of 663 people, those who ate 2 servings of mushrooms a week had approximately a 60% reduction in their risk of Alzheimer’s disease.

 

BONUS: Eat Lion’s Mane mushrooms (or take them as a supplement).  Lions Mane mushrooms help protect the brain from inflammation AND even help grow new brain cells.

Lion’s Mane also supports the immune system, reduces depression and anxiety, and promotes healthy sleep.

The easiest way to get lots of Lion’s Mane is to take it as a supplement.

 

According to more research, Dr Love also says that there’s another food that can help improve our memory in just 2 hours.  What’s the food he’s referring to?

Dah, dah, dah …..

It’s chocolate but no ordinary chocolate/not white chocolate.

And it has to be dark chocolate, at least 70% chocolate.

 

Here’s the link to read for yourself:

Beneficial Effects of Dark Chocolate for Episodic Memory in Healthy Young Adults: A Parallel-Groups Acute Intervention with a White Chocolate Control – PubMed (nih.gov)

 

In the Abstract, it starts off by saying “There is good evidence that cocoa flavonoids can acutely improve cognitive function in humans, possibly via mechanisms such as increased cerebral blood flow”.

Well, you know I love dark chocolate, the darker, higher % the better so that got my attention and because it’s ‘officially’ good for me, I’ll continue to enjoy a couple of squares now and then / aka frequently for the health benefits of course.

 

And talking of exercise (it was number 1 in the list of 3 things to help prevent AD above)

Strength training is the smartest thing you can do for better health.

It’s a game-changer in so many ways because it:

  • Balances hormones
  • Reduces stress
  • Combats anxiety and depression
  • Staves off the muscular waste caused by aging
  • Protects joints from injury
  • Strengthens bones and prevents osteoporosis
  • Maintains balance and flexibility
  • Prevents cognitive decline
  • Improves your heart and lung capacity
  • Burns calories and fats
  • Increases stamina
  • and so, so much more!

 

I’ve read that during the week, we should include at least 3-4 strength training workouts.

Not sure what to do?  Don’t worry: read below for a list of some of the best exercises to do to build muscular strength *.

Look through the list below to find the ones that suit your current fitness level and long-term fitness goals best, do them with us at Complementary Fitness and add them into your weekly workouts at home too.  Within just a few months, you will see significant improvements in your health.

 

*List of 4 of the best exercises to build muscular strength:

  • Push Ups (from full plank on hands and toes or modify and bend knees where hips are forward of knees), bend your elbows & lower your body weight to the floor and PUSH back up again, repeat.

  • Pull Ups – not one we’ll be doing in our classes in church halls but you can do these if you’ve got a pull up bar in your house/garage or if you go to the gym. To do pull-ups: grab the pull-up bar with your hands spread roughly shoulder width apart, your palms facing away from your body.  Pull from your elbows to raise your body toward the bar.  Pull until your chin passes the bar, then slowly lower yourself back down until your arms are at full extension.
  • Triceps Dips engage the triceps muscles along the backs of your arms, the muscles that both generate a significant amount of pushing power and make up more than 60% of your arm size.  If you want big muscles and a lot of strength in your arms, it’s a good idea to focus on building your triceps more than your biceps. So to do this exercise: Sit on a bench or chair, with your feet extended out in front of you and legs straight.  Place your hands on the bench/chair and lift yourself off the seat.  Slide forward until your low back is in front of the chair.  Bend at your elbows to dip your body down.  Lower until your elbows reach a 90-degree angle.  Make sure to keep them tucked in behind you; don’t let them flare out.  Push back up to full extension and repeat.
  • One Arm Overhead Shoulder Press. Stand tall with feet hip distance apart, holding a hand weight or kettlebell in your hand at shoulder height then extend the arm, reaching the weight up towards the ceiling then bend at elbow & return hand with weight to shoulder again and repeat a few times.  Then change & repeat on the other side.  This is one that we do with hand weights/kettlebell in our Wednesday 9.30am fitness resistance class.

 

Reminder to send me any info, articles, local or other news etc that you come across that we can share with each other, thanks.

How you can pay for classes:

With cash ie £6 per class

Paying directly on my iphone or

By bank transfer into my account.

 

Connecting with Susan:

Email me: info@complementaryfitness.co.uk

www.complementaryfitness.co.uk