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Complementary Fitness 14 November newsletter

Complementary Fitness Logo

Welcome to this week’s newsletter & updates:

I thought you might also like to read this interesting tweet:

‘Don’t underestimate the ability of a group of people or even one person to support you.  Find people who want to get healthy or who have achieved what you want to achieve’.


Guess what? … we’re a group of people with all of our best interests at heart and who want to get/stay healthy, achieve and stay connected to each other.

Hopefully you also feel that we’re making a positive impact on our physical, mental and social wellbeing.

After last Thursday’s fitness yoga/Pilates class, MW came over and said she loved the class, always does and “it’s the best hour of the week” and later, she emailed saying that she “always feels great after every class.  Lifts the spirits”.  Wow, thanks so much for such a lovely comment.  Please let me know YOUR thoughts too (& if ok with you, if I can share with everyone in our newsletters, thanks).

I like to go to a local meditation class on a Sunday when I can and thought I’d share the benefits of meditation with you:

  • Helps us find more peace of mind – meditation can help build inner strength and helps us cope with life’s highs and lows from a calm place.


  • It’s good for heart and cardiovascular health – impacts blood pressure and heart muscle strength.


  • Reduces harmful inflammation – in recent studies, people who regularly meditate have been found to show lower inflammatory responses compared to those who don’t meditate.


  • Strengthens the immune system – boosts the genes that are directly involved in regulating the immune response.


  • Eases anxiety and depression – meditation is shown to increase prefrontal cortex activity, activating GABA and melatonin which promotes feelings of calm and wellbeing.


Thanks again to KF (Wed/Fri classes) who gave me a Times Body+Soul pull out which was about ‘what the top health experts do each day’ (and it suggests that we should too)’.


Some of the things that these nutritionists, scientists, fitness coaches and doctors do include:

  • Standing on one leg while brushing teeth (I’ve mentioned this before) and evidence suggests that even a small amount of weight bearing activity for a short amount of time helps to maintain bone mineral density and reduce the risk of osteoporosis in the lower extremities later in life. Great to do this especially when we’re brushing our teeth at least twice a day.  Its great for improving our balance too.


  • Do 2 minutes of single-leg squats – they’re a great functional movement to strengthen glutes and around the knees and hips. They challenge balance and proprioception (which is the body’s ability to sense movement and position).  We love squats in all of our classes – ‘homework’ anyone?


  • Our joints, muscles and tendons need to move to stay healthy and exercise is the best way to preserve them so again, do some squats and lunges and walk or run up the stairs in your house or office or even if at the supermarket, instead of taking the escalator up, walk.


  • Take a vitamin D3 supplement, especially at this time of the year when there’s less natural sunlight. Vit D is unusual in that its main source is through the action of sunlight on the skin and it’s actually a hormone.  The recommendation is to take 10mcg daily.  It’s important for bone, muscle and immune system health and studies show that those with consistently low levels are more likely to sustain injury and get ill.


  • Support our immune systems with nourishing foods including healthy protein sources, anti-inflammatory omega-3s, foods rich in vitamin C ie vegetables and citrus bioflavonoids found in oranges and lemons which support optimal uptake of immune-enhancing vitamin C. Add some pumpkin seeds, leavy greens, onions, which are rich in quercetin that helps the absorption of zinc.  Help fight off infections by adding thyme and rosemary because they’re nutritional antimicrobials.


  • Ensure we get enough protein to maintain lean muscle mass – so important because we lose muscle mass each year through aging. Maintain muscle mass through diet and exercise.  One of the experts recommends that we need 2g of good quality protein for every kilogram of body weight.  So we can work out the amount that we need and divide that between 3 meals a day ensuring that we get enough or adequate protein at each meal.

I’ve added a new article here on my website called ‘Plant-based essentials: where to start with a plant-based diet’ which is a class handout by Dr Linia Patel PhD.  To read it, scroll right down to the bottom of my website to Articles Archive and see it there – and others.

You’ll maybe know that last week’s newsletter went out as usual on the Monday morning but ‘something went wrong’ and the font size was tiny and it was very difficult or just about impossible to read.

I later found out that my email platform didn’t like all of the links that I added and that probably caused the issue so I took a lot of them out and re-did and re-sent the newsletter last Wednesday.

Anyway, if you didn’t see the link to Bryce’s video about his Enchanted Forest, Pitlochry trip, you can find it and watch it if you go on to Youtube and copy and paste or type in the following numbers and letters to the video link:


Reminder that you can pay for classes:

With cash ie £6 per class

Directly into my bank account

Using my SumUp card machine.


Remember to let me know if you have any comments, news and keep me updated with anything that’s happening with you ie health-related stuff, goals, achievements etc.


I look forward to seeing you and working out with you this week.


Connecting with Susan:  or

click here for Complementary Fitness Youtube channel

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