Complementary Fitness Logo

Complementary Fitness 14 March Newsletter

Complementary Fitness Logo

I mentioned last week that my business page has been updated and I wanted to thank those who booked their place in the class/es that they wanted by clicking on the blue ‘Book Appointment’ link or blue Book Now box.

I asked one person who said it was easy, self explanatory and no help was required when booking this way.  Once they’d booked the class they wanted, they got an automatic reply which said I’d get back to them asap and that when I’d authorised the booking, they got the confirmed message too.  Technology!

As I said, it’s just another way of booking your place in a class.

Go on, give it a try and let me know how you get on.

You know that you can always email me ( and/or turn up as classes will be on and there’ll be spaces.


Thanks again to all the ‘new people’ who’ve just joined us – you’re so welcome and I hope that you’ll continue to join us each week/when you can.

As always, thanks to YOU too – all of you who join us week in, week out or take part in our classes when you can.

I appreciate and love working out with you all.

You’ll probably know that I frequently order nut butters, almond flour (for making celebratory/birthday gf cakes etc), organic gf porridge oats, hemp seeds, chia seeds etc etc and I buy from a local company that are based in East Lothian.

On their website, they also have a recipes section and they use a lot of their products in the recipes although not all.

Anyway, have a look and let me know if you try any of the recipes and what you thought.

Recipes – Real Food Source


I’ve also just subscribed to So Vegan on youtube in case you’re looking for more healthy recipes.  They also have a website called and there are categories of recipes on there too.  I really want to try the harissa cauliflower & tofu garlic dressing recipe.


In one of my Instagram posts last week (I usually post 3 in a week ie on a Mon, Wed & Fri), Wednesday’s one entitled BREATHE.  In the caption, I’d said:

“Life is up and down at the moment.  We’re anxious about what’s happening in the world.

We all have our own challenges and ways of getting through but one that always helps to calm us down, feel relaxed, able to cope is to BREATHE.

If you can find a quiet place to relax (somewhere you won’t be disturbed & close your eyes if it helps), think about your breathing.

Focus on a relaxed breath in and about that inhalation filling your body and mind with peace


Focus on a relaxed breath out and that exhalation releasing any and all stress and tension.

Continue until you feel more relaxed.

Enjoy the feeling and come back to it any time”.

I hope that if/when you feel frazzled, anxious, feel that everything is a bit chaotic, then go ahead and try the breathing exercise.

When you’re focusing on your breath in and out, if any thoughts pop into your head, just acknowledge them and let them go, let them drift off (don’t worry, they’ll come back at a later time).  Just relax, breathe, focus and don’t feel guilty of taking a few seconds or minutes to yourself.


After all, we all breathe but usually when we’re diving about, are thinking about a million things, trying to get everything done, we don’t really think about our breathing.

We don’t think about the air entering our body, where it’s going, what’s happening.

Normally, if/when stressed, our breathing can be shallow, and we may realise that our ribcage and belly hardly moves much.


Since writing the above about breathing, I read on Dr Frank Lipman’s website/blog, about how to do abdominal breathing to help de-stress and relieve tension using breath.  To access the power of mindful breathing in this way, again, find a quiet space at home where you won’t be disturbed and when you’ve got time ie make some time for you.  From his blog, here’s how:

Basic Abdominal Breathing Technique

  • Find a quiet spot where you won’t be disturbed.
  • Get into a relaxed position whether lying down or sitting up.
  • Put your hands on your abdomen, close your mouth gently, touch your tongue to your upper palate, and breathe through your nose.  If your nose is blocked for any reason, its fine to breathe through your mouth.
  • Inhale deeply and slowly into your abdomen (rather than your chest), being aware of your diaphragm moving downward and your abdomen expanding.  Your hands on your abdomen will feel the expansion like a balloon filling.
  • At the end of the inhalation, don’t hold the breath; exhale slowly, so that your abdomen falls automatically as you exhale.
  • Try to get all the breath out of your lungs on the expiration.  The expiration should normally be about twice as long as the inhalation when you get relaxed.
  • Keep repeating this, keeping your focus on your hands rising on the abdomen as you inhale and falling as you exhale.


If you want to find out more about relaxation, nutrition, movement, healthy aging, health and wellbeing etc, click on the articles tab of Frank Lipman MD (


It’s great to support others, to give to the community, help others and to have a laugh as well.  We can do all of that on Comic Relief / Red Nose Day on 18 March.

When we donate to Comic Relief or Sport Relief, we’re supporting vulnerable people and communities in the UK and internationally.  The vision is to create a just world free from poverty and this is being done by funding amazing organisations doing amazing things.

Donations will be supporting brilliant solutions to terrible problems.

Comic Relief are working with local organisations in the UK and around the world who’ve proven that their approach to solving peoples’ problems work – and they invest in them as they grow.

I’m sure that we’ll hear a lot more about Comic Relief/Red Nose Day in the media, on TV etc but if you want to find out more, or want to register to fundraise, here’s a link:


The first day of Spring or Vernal Equinox is on 20 March.

The equinox marks the day when day and night are the same lengths all over the world (the word equinox means equal night in Latin).

The spring equinox marks the change of the seasons and as the northern hemisphere begins to tilt towards the sun, our days start to get longer and our nights shorter.  There have already been signs of Spring and of colour with daffodils and we’ve had some sunshine although I can’t wait for longer, warmer days, woo hoo, bring it on.

Oh and in case you’re wondering, the clocks go forward not this weekend, but next ie 26 / 27 March.  Mother’s Day is next Sunday 27/3 too.


With the thought of Spring, longer and warmer days, have you booked holidays this year?

Where are you off to?  Are you staying in the UK or venturing further afield?

Quite possibly any holidays that you booked abroad over the last couple of years had to be postponed and if so, I’m sure that you’ve re-scheduled and are looking forward to jetting off and to some guaranteed sunshine.  I am/we certainly are.


You’ll never guess where we’re off to?

Clue: It’s somewhere where we’ll still be keeping ourselves fit and very active.  We’ll be trying out different classes, activities and enjoying great food and lovely sunshine.

We’ve missed this place sooooo much and have actually booked to go twice this year – the second time, later in the year with all the family.

We’ve also got a couple of long weekend booked in the UK too and again, one of them with all the family.

It’s nice to have something or a few things to look forward to isn’t it?


Class spaces: you don’t have to pre-book your place in a class anymore however, if you’d still like to email me, message me through Instagram or book through my Facebook page as above, that’d be great.  It’ll give me a rough indication of how many are coming to each class, thanks.


Please still wear a face covering when entering & leaving the church halls and please think about doing lateral flow tests before classes, thanks.

I hope that you enjoyed reading this week’s newsletter & I look forward to seeing you in class this week.

Please Share, Like, Follow and Subscribe as appropriate to my social media channels, thank you 

Instagram or Facebook – @complementaryfitness

If you sign up to Instagram, please follow me.  You’ll see all of posts there.

Connecting with Susan:  or

click here for Complementary Fitness Youtube channel

Email me: