Complementary Fitness 20 July News

Hi and welcome to this week’s fitness newsletter.

If you signed up for the daily Core Challenge, how’s it going for you? 

They’re only tiny short videos but you can always repeat them ie do them for a second time or add other videos on to them to make the workouts longer and more challenging.

Q: Who loves a squat (or 10 or more)? A: me and hopefully you too.
I can’t wait to get back to squats in class with you.

I know I’ve mentioned for a few weeks now and asked you to connect with me on Instagram (IG) as I recently signed up to IG and if you have subscribed, please bear with me as I’ll be posting a lot more in the near future.  If you haven’t subscribed yet, please create an account (it’s easy to create a personal account), search complementaryfitness and subscribe then please like and comment on my updated and brand new posts. 

As I’ve probably mentioned, I’ve been doing an online Instagram for Business course and a lot of my Feed photos, quotes etc have kind of been ‘in limbo’ in a new app (don’t ask!!) for the last few weeks and I haven’t posted very much but it’s slowly all coming together, phew.

Please search & follow me on IG

I’ve had to learn so many new skills, about new Apps, technology, photography and so many things which have really massively taken me out of my comfort zone.  I’m still a bit of a technophobe and it’s still early days but am ‘getting there’ slowly. 

Oh there is soooooo much to learn.

Technology: even when it comes to my own website, I can ‘do what I can do’ but there’ll be a million other things that I could be doing to make it look better, fresher, updated if I had the inclination, time and training. 

I’m the kind of person it if something’s supposed to take the average person an hour to learn, it’ll take me 4 times as long. 

I know that ‘things’ have changed so much recently that technology and mobile phones, laptops, TVs and gadgets can be out of date almost as soon as they’re available to buy new in the shops or online. 

How about you?  Do you love learning new things, finding out about the latest Apps, intrigued and love technology? 

We’re all different but I’m sure that in the next couple of years, when my granddaughter will be 5 and going to school, she’ll pick up and learn the latest skills with so much ease and think that I was born in the dark ages and am ancient (which I am). 

It was so sad to hear that after 58 years in trading, the Henderson family took the decision earlier this month to close the doors of Henderson’s vegetarian & vegan cafes and restaurants.  I/we’ve been to Henderson’s and enjoyed meals there since the mid 70’s and will miss popping in for a bowl of soup or going there for dinner.

Thanks to Kay (Wed/Fri) for giving me an article which was in The Times last month about aging and staying young.

In the article, it gives 6 tips for staying young and briefly, and although I’ve added my own interpretation or thoughts to some of them, they are:

  1. Limit your calories because studies show that eating a low calorie diet can help you age more slowly and live longer.  A study found that people who reduced their calorie intake has significantly lower blood pressure, cholesterol, less inflammation and less risk of age-related diseases ie diabetes, heart disease and stroke.  When we’ve got a short window of time to eat 2 or 3 meals, we’re advised to consider what we are eating and to eat a well-balanced diet.  Consuming high fat, high sugar processed food has a detrimental effect on our body and ageing too.
  • Time-restricted eating which, as we’ve talked about before, is about eating your meals during the day within a window of time which could be 8 hours where you’d have your breakfast at say 9am and finish your dinner by 5pm.  Then, eat nothing between 5pm and 9am the following day.  You can still drink water or tea in the ‘fasting time’ but if you added milk to your tea or coffee, that’s extra calories so not classed as fasting.
  • Sleep – chronic poor sleep is associated with chronic inflammation, memory loss and dementia.  We know that eating and having a full stomach really late in the evening ie within a short space of time before going to bed or having caffeine or alcohol in the evening can disrupt our sleep too.  We’re advised to have a good sleep routine every night, getting about 7 ½ or 8 hours of quality sleep to help us restore and repair our body and minds.
  • Exercise, being active and moving every day.  A recent study found that walking more than 4,000 steps a day could improve attention performance, information-processing and cognitive function for us adults aged 60+
  • Meditation and relaxation.  Daily meditation can slow the brain’s ageing process, helps us to relax and become more focussed.  Getting into the habit of some ‘me time’ is a great practice to get into and keep.
  • Get rid of negative thoughts.  I’m the world’s worst for self negative talk but it’s so harmful.  We’d never say the things we say to ourselves to other people so be kind to yourself.  We’re all human, all have good days and not-so-good but our lives would be better in lots of ways if we praised ourselves more often.  It doesn’t have to be praise for big things – even the little things we do everyday deserve recognition.  So, be positive.  You’re worth every kind and loving thought, just believe it.  Maybe find a positive affirmation and say it to yourself several times every day.

An example of a positive affirmation might be:

“I attract positivity into my life every day.  I surround myself with positivity and breath it in and release it out to the world with every breath”.

(Oh that was ‘off the top of my head’ – I like it and think I’ll start using it. 

Might even put it on as an IG post as well).  Now there’s a thought.

I hope that you have a great day/week and hope that it won’t be too long until we can exercise again together.  Things are easing but I still feel I/we need ‘the all-clear’.

Connecting with Susan:

www.youtube.com/communityfitness

or click here for Complementary Fitness Youtube channel

www.instagram.com/complementaryfitness

www.facebook.com/ComplementaryFitness

So please Share, Like, Follow and Subscribe as appropriate to my social media channels.

Susan x

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