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Complementary Fitness 2 May Newsletter

Complementary Fitness Logo

 

Welcome to this week’s newsletter & updates:

I hope that you had a great weekend & are looking forward to a brand new week of Spring, sunshine, fitness, exercise, classes and fun.

Reminder that the class on Thursday 5 May is not in Dreghorn Loan Hall as it’s being used for voting & Dell Room is unavailable too.  I was thinking about an outdoor class at  Paties Road Recreation Grounds which would be weather-dependent BUT have just decided to take the whole day and evening off instead.  So that means, no class this Thursday.  If you can come to any other class this week instead though, that’d be great.  It’d be great to see you and work out with you.  Our usual Thursday class is back on again next week ie 12 May in DLH.

We got more amazing class feedback, this one’s from KH who attended her first class on Thursday 21 April and she’s given permission to share it with you here:

“I absolutely loved it.  It was the perfect blend – keeping heart up and pushing the body to stretch and balance.  I have been to classes in the past when I have felt confused by the positions to hold and felt that I am not getting enough out of the class as I don’t feel I am doing it correctly.  Whereas, your workout was powerfully clear – I understood what I needed to do so could focus on doing it as well as I could.

I also have to comment that I loved the music you were playing – it’s exactly the type of music I play at home when I am relaxing so really resonated with me”.

She also said ….”I feel I’ve definitely been put through my paces and look forward to joining you again on Thursday”.

Wow, thank you soooo much for such an amazing comment.

and …..

 

Strength & resistance training

I’ve said before but just to remind you that resistance training builds strength, helps to maintain or improve muscle mass and burns calories.  This type of training makes our muscles work harder and increases muscle strength, mass, power and endurance.

 

When we lift weights or do some weight training with hand weights, kettlebells or barbells with weights on the end, it puts our muscles under stress which helps them to adapt.

In our Wednesday morning class, or ‘as part of’ our class, we opt to use hand weights or a kettlebell.  We’re not in the gym and don’t have access to weights bars with those weights discs on the ends (ha – 🏋️too awkward and heavy to bring to class!) so bringing our own set/sets is achievable.

 

Using resistance bands is also another great way to do some strength and resistance training and we can choose which resistance weight to use as bands come in different colours corresponding to the weight/tension of the band.

In all of our classes, we use our own body weight as part of our strength training regime even when it comes to fitness Pilates/fitness yoga and we work all of the major muscle groups ie legs (oh …. those squats and lunges!), hips, back, abdomen, chest, shoulders and arms.  Eh…. yep, tick ✔️, we do all of that.

 

I mentioned last Tuesday that if you’d like to, feel free to bring a set of hand weights or a kettlebell for some of the exercises at the end of our warm up in that class.

 

Strength training is great to do for men and women and especially as we age to help support better bone density, helping to build strength and to prevent falls.

 

Remember that like any new class, sport etc, if it’s your first time using weights or resistance bands, expect some muscle soreness the following day/couple of days after.

As we were saying, muscles are adapting and strengthening so don’t let any delayed muscle onset soreness put you off returning to a class or doing some strength training.

Muscle ache usually eases from day 3 onwards but it may help to have a warm bath with some Epsom salts in after your session to help you and your muscles relax.

 

I’m sure that we all know that exercise can have a positive benefit on the health of our joints.  Research has shown that being active helps reduce joint pain and strengthens muscles around joints.

It’s important to build up fitness levels and endurance over time ie gradually.  You’d never attempt a 10k or ½ marathon never having been out for a run before!

 

I’m always reminding everyone to go at their own pace and level, not to try to keep up with anyone else – it’s not a competition.  It’s your own workout in a class environment.

Know your own limits and stick to them until you feel that over time, your fitness levels, strength, endurance & flexibility have improved and take it from there but always do what’s best and right for you.

 

Just to let you know that Water of Leith Conservation Trust are having a plant sale on Sat 7 May 11am – 2pm in the yard at the Water of Leith Visitor Centre, 24 Lanark Road.  It’s free entry, go along & pick up plants, trees (you might need the car!) and shrubs.

Info waterofleith.org.uk

 

If you’re keen to stick around, from 2-4pm, you can book up and go on a guided walk with Helen though the Dells looking at the abundance of spring wildflowers and learning about some of their medicinal uses.  Price £7 (you can buy tickets through the link above) or free to members with a code.

 

I love Biona organic products and often buy their sprouted seed bread and other rye breads.  FYI: there are lots of recipes on their website for breakfast, main, dessert, drinks etc if you’re looking for ideas

Biona Organic Breakfast Recipes & Ideas

 

I love matcha tea and drink it every morning and if you’d like to find out more about it and the history of it, check out/click on this link omgteas.co.uk/blogs/news/the-history-of-matcha

More reminders:

  • No class this Thursday 5 May coz of voting but the class is back as usual 12 May.  All other classes ON this week.

 

  • if you have any news, anything you’d like to share ie whether it’s local news, ideas, comments, recipes etc, let me know and I’ll let everyone know. I’m always on the hunt for things to add into our weekly newsletter.  Please regularly send me class comments & feedback (eg if the class has benefitted you, that a fitness yoga evening class helps you sleep, that you have more energy after a particular class etc etc), then please email me directly or through my website and I’ll continually update the ‘what class participants say’ section of my website, thank you.

 

  • you can email me for a space in any class and/or just turn up, there’ll be space for you. We’re never 100% full with no spaces left.  You can book a place through my Facebook page too if you want to.

 

 

  • If you feel unwell, have any cold or other virus symptoms, don’t come to a class but stay home, take care, get well and come back when you’re full recovered and feel better.

 

  • please follow me on Instagram and Facebook @complementaryfitness where you’ll see the latest updates, photos, mini videos etc. On Pinterest, I’m @SusanCockburn

 

As always, I look forward to seeing you this week and working out together.

 

Connecting with Susan:

www.youtube.com/communityfitness  or

click here for Complementary Fitness Youtube channel

Email me: info@complementaryfitness.co.uk

www.complementaryfitness.co.uk