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Complementary Fitness 15 April news + updates

Complementary Fitness Logo

At the end of this week, we’ve got Good Friday and Easter Sunday but just to let you know that classes are still on all this week (even on Friday) and I look forward to seeing you if you can make it to any/all classes.  We can do this.

Keeping ourselves fit, active and healthy is important at any age but it’s good to remember that as we age, if we exercise regularly, it has numerous and positive benefits.  Doing regular strength building exercises can cut the risk of falls in the over 60s according to a study.  Benefits also include a reduced risk of pain and injury and if we exercise in a group with others, there’s the social aspect to our wellbeing too.

Another report on a study by Swiss researchers found that low or moderate (not high intensity/HIIT) exercise done in the evening, 4 hours before bed can improve the quality of our sleep.  I always notice that I sleep well on a Tuesday or Thursday night after our 7.320pm Fitness Pilates or 7pm fitness yoga classes.  Good quality sleep is important for our physical recovery.  Do you sleep well after our evening classes on Tue/Thurs?

WHO (the World Health Organisation) recommends that the average person consume 0.8g of protein/kg of bodyweight and for bodybuilders etc, the recommendation is to consume more protein than that.  As we age, we can be at risk of losing muscle mass and function and research suggests that we should increase our daily protein intake. 

When I’m looking to add protein into my diet, I’ll have a protein shake/smoothie, eat beans and pulses (home made hummus or soups or stews with chickpeas etc in).  Quinoa is also high in protein and I/we love making a quinoa salad with lots of veg or have it in place of rice.

Do something today that your future self will thank you for – what will it be?

I love these quotes:

  • ‘I know it’s a slow process but quitting won’t speed it up’
  • ‘expecting things to change without putting in all the effort is like waiting for a ship at the airport’
  • ‘Your attitude determines your direction’
  • “If you talk about it, it’s a dream.  If you envision it, it’s possible.  But if you schedule it, it’s real” – Tony Robbins
  • ‘mistakes are proof that you are trying’
  • and I particularly love this one….’success is not owned, it’s rented and you have to pay rent every day’.

Here are only a few exercise benefits (there are loads btw):

  • lifts your mood
  • improves your confidence
  • reduces stress and anxiety
  • prevents muscle loss
  • improves concentration
  • strengthens your heart and your bones
  • improves oxygen supply to our cells
  • decreases the risk of osteoporosis

So what’s not to love about exercising and keeping active and fit? 

With this in mind, I look forward to seeing you this week for pre-Easter fitness, fun, exercise/stretch options & variations while we’re working towards improving our flexibility, strength, posture and balance too.  Don’t eat too many Easter eggs/chocolate though – remember balance and everything in moderation, ha.

take care and see you soon,

Susan x