Complementary Fitness 17 Feb news

There is some research, as well as anecdotal evidence, to suggest that exercise can help anxiety.  We know that exercise helps to produce chemicals called endorphins which have a positive effect on mood and stress levels which, in turn, can help calm anxiety.

The effect of exercise on anxiety will vary from person to person however and will depend on how severe anxiety is in the first place.

Exercise is still recommended though to gain benefits which will hopefully be felt while exercising in a community class.  It’s also important to get outdoors and try activities like walking, cycling or jogging that will take you out in the fresh air and is calming too.

On Saturday morning, we gave our boxing class a miss but decided to put our waterproof jackets and boots on and walked along Union Canal to Fountainbridge which took about an hour. 

From there, we walked down to Hanover Street then back up to Fountainbridge and enjoyed brunch in Hula.  I had smashed avocado on sourdough toast with scrambled tofu on top and salad on the side. 

Norman had delicious soup and cheese toast and we both had a nutty profession smoothie (peanut butter and banana with almond milk).  We got the bus back and just got in the house when the rain got heavier, phew.  We clocked up over 14000 steps though.

Did you know that peanut butter is great to fuel up on because it’s low GI, high carbohydrate and has a high protein content.   I love adding some organic smooth PB into a smoothie and also spread it on toast and top with mashed banana, mmmmm yum.

I sometimes let you know if I come across recipe websites and thought I’d mention vegetariantimes.com.  They have an article re 8 sources of protein for veggies which are:

  • Tofu
  • Beans
  • Greek yoghurt
  • Eggs
  • Lentils
  • Nuts and nut butters
  • Tempeh
  • Protein powders

(Most) schools are back this week and I hope that, if you were away, you enjoyed your week last week and hope to see you in class this week again.

We’ve talked about relaxing, breathing, mindfulness and meditation before in our newsletters but I don’t know if you know about, and are interested in Monday Meditation sessions at Arthur Conan Doyle Centre, 25 Palmerston Place.  Sessions are on from 2-3pm and costs £3.  If you, or someone you know is suffering from “miserable Monday syndrome”, you can go along to the “Meditation Monday” sessions where you can chill-out, relax and boost your mind/body/spirit.  They’re open to everyone and you’ll learn about the amazing benefits of meditation, from relaxation, healing, improving mental clarity and focus, to list but a few!  To sign up to their weekly meditation sessions, phone on 625 0700.

Quotes/remember …

  • eat to fuel your body, not feed your emotions.
  • when you can’t control what’s happening, challenge yourself to control the way you respond to what’s happening.  That’s where your power is.
  • that if you want to be happy, don’t dwell on the past, don’t worry about the future, focus on living fully in the present.
  • it’s still February and there’s still time that if you want to make this your year – don’t sit on the couch and wait for it.  Go out.  Make a change.  Smile more.  Be excited.  Do new things.  Throw away clutter.  Unfollow negative people on social media.  Go to bed early.  Wake up early.  Don’t gossip.  Show more gratitude.  Do things that challenge you.  Be brave.

People often say to me that if they miss a couple or weeks (or more) of classes and return, they ‘feel it’ in their legs and abs a day or 2 after the class and I know myself that if we have a break of 2 or 3 weeks (in the Christmas holidays – seems sooo long ago now) then I ‘feel it’ too.  It doesn’t take long to lose fitness, muscle strength and flexibility but equally, it doesn’t take long to regain it either so keep doing what you’re doing.  Keep training, keep coming to classes and doing your best.  By the way, sometimes in class, we might not feel 100% for whatever reason (maybe we’ve had a recent virus and are ‘on the mend’, we’re tired, it’s cold outside, we’ve not slept well or have been rushing around doing a million things) but I came across this and thought you’d like it too…

                 ‘if I quit now, I’ll be back to where I started.  And when I started, I was desperately wishing that I was where I am now’

take care and I look forward to seeing you and catching up with you this week

SUSAN

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