Welcome to this week’s fitness newsletter which I hope that you’ll read and enjoy.
A list of our current Autumn classes in Craiglockhart and Colinton, Edinburgh is on the Classes page so have a look and join us this week – you’re very welcome.
this week’s thoughts:
If you’re like me, you’re wondering where this year has gone so far. So just to let you know that including this week, there are 9 weeks of classes before we finish up on Fri 14 Dec. I’m not wishing the time away that we have left to get/continue to keep ourselves fit this autumn and for the party season and as that will come soon enough, I hope that you’ll join us in as many classes as you can between now and then.
All new music mixes this week and please bring hand held weights and/or a kettlebell (I have 1 or 2 spare) on Wednesday thanks.
In between now and then there are a few dates for your diary if interested:
15-21 Oct is Edinburgh Cocktail Week (maybe not if you’re doing Sober for October!) but you can find out more about events, masterclasses etc at
Foodies Festival on in the EICC 23-25 Nov and details at foodiesfestival.com if you’d like to find out more and go along.
I was reading an article about how to keep our bones healthy, osteoporosis etc in my FitPro mag and read a great quote which said: “it’s much better to try and avoid osteoporosis in the first place, rather than reacting to its consequences” which is true. The article mentioned ensuring that we have optimal nutrition as an important strategy for reducing the risk of osteoporosis and that foods associated with an improvement in bone health include products rich in calcium, protein and vitamin D as well as potassium, phosphorus, magnesium and zinc.
The article summary said that because the number of women over 50 years of age in the UK is projected to increase, most women will spend a large proportion of their lifetime beyond the menopausal transition and apart from the symptoms that can be associated around this time, osteoporosis can be debilitating for some.
It also said that strategies to improve and maintain bone health for postmenopausal women include exercise that is sufficiently intense (but of a very short duration with rests inserted) to evoke bone growth at the same time as eating a diet rich in essential nutrients, gained from dairy, green leafy vegetables, oily fish and prunes.
I was surprised about prunes but it says that they are rich in polyphenolic compounds which decrease bone resorption (break down). Prunes also contain boron which stabilises and extends the half-life of vitamin D, improves oestrogen availability and reduces calcium loss. The vitamin K in prunes also influences bone health by helping to improve calcium balance. For peri-menopausal and menopausal women, it mentions supplementing the diet with 6-8 prunes a day while undertaking dynamic, high impact exercise would seem to be an effective lifestyle strategy for increasing or maintaining bone health.
I can see we’ll all be out shopping for more prunes and incorporating them into our diet now which can’t be bad.
Just to let you know that I’ve added a class handout about Osteoporosis (by Staffordshire University) on the Article page of my website so you can find out more.
A couple of weeks ago, I mentioned that we went a long walk into town along Union Canal but we went another walk in the other direction recently. We walked westwards and it took us about 50/60 minutes to Edinburgh Park Station (stopping to take a couple of photos of the reflection of the trees in the water).
When we got there, we got on the tram (we love the tram, it’s so pleasant, fast and usually less busy than the bus) right to the end stop at York Place. The walk was lovely and the tram journey quick. It’s nice then to head for a coffee and/or some lunch and see what’s going on in town.
I was also reading and reminding myself of the importance of getting the right balance or ratio in our diet of omega-6 (O-6) to omega-3 (O-3) fatty acids. We tend to eat a lot more O-6 foods ie nuts, avocados, seeds, cooking oils (that’s me) and a lot less O-3 foods (walnuts, flaxseeds, chia seeds) (well… I do eat these as well but probably not enough) but a higher ratio of O-6 to O-3 raises the risk of inflammation and various health problems in the body.
There’s quite a good article on this at: gbhealthwatch.com/Science-Omega3-Omega6.php
Please let me know how you’re getting on in our classes and what improvements you feel you’ve made in your fitness, diet and general lifestyle, thanks – I look forward to hearing from you and seeing you soon.
I look forward to seeing you and working out with you this week in Dreghorn Loan Hall and Craiglockhart Church Hall so that we can continue to improve on our fitness levels, strength, posture balance and flexibility together.
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