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Complementary Fitness 20 March newsletter

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Did you know that …

 

  • Music has the power to lift our mood, get us moving, get us through a workout and takes our mind off any stress that we’re feeling. I love using different music mixes and tracks in classes whether they’re instrumental or not and a lot of you have told me that you know when a class is coming to the end by the last track which is usually a bit slower.  I think that’s a good thing (?)!

 

  • as we get older, we lose 3% of our muscle mass every year and if we don’t counteract that with weight training and increasing our protein intake, we’re deteriorating each year so getting enough protein is essential as we get older. Remember too that you can bring and use your hand weights, kettle bell and resistance band in our Wednesday general fitness and strength class (although these are optional).

  • I read an article last week called ‘how does the skeletal muscle communicate with the brain in health and disease’ (from sciencedirect.com) and the highlights from the article said that physical exercise may boost muscle-brain communication, cognition and mood (‘may’? I think it’s true, it does) and that muscle-derived molecules play key roles in cognition and mood.  Let me know how you feel after you exercise or after a class – does it help boost your mood?  (scroll down to see a class comment below).

 

  • We can increase our intake of natural foods for athletic performance and recovery. We don’t have to be top athletes either – anyone who works out (that’s us) can improve their fitness performance.  Increase nitric oxide to improve vasodilation/opening of our blood vessels to improve blood flow to muscles.  You’ll probably have seen studies showing athletes drinking beetroot juice 20-30 minutes before a workout and this has been shown to improve performance.  Some other foods that contain nictric oxide are: leafy greens, Swiss chard and rocket.

 

  • I’ve heard that 30 different plant foods a week is what it takes to have the most diverse healthy microbiome and 30 can include nuts, seeds, spices, garlic, onions, veggies and fruits etc. We can get around 10 of them when we make a stir fry with a variety of vegetables, spices, nuts and seeds.  Add lots of veg, ginger, peppers and other veg to soups and stews.  I love adding defrosted berries to a smoothie or over yoghurt (coconut/soya/dairy free) and sprinkle with shelled hemp seeds.

  • Magnesium is just one of the important healthy minerals but it’s an incredibly, important mineral to get in our diets. Magnesium is essential in the human body and it’s found it a large number of foods and helps us have great energy levels and improve overall heath.  Having enough foods that are high in magnesium in our diet can help prevent high blood pressure and osteoporosis and magnesium can help improve our digestive system.  I’ve read that most people get a sufficient amount of magnesium although some people with celiac disease, Crohn’s disease or those with alcohol issues can lead to a deficiency.  Foods high in magnesium are: almonds, avocados, bananas, black beans, cashews, chia seeds, dark chocolate, pumpkin seeds, quinoa, spinach and tofu.  Remember we talked about 30 different plant foods above?  Well a mixture of all of these in a week will not only help gut diversity but they’re all really tasty and healthy too.  Ps nothing in that list that I don’t like – what about you?

 

  • In case you’re wondering: the clocks go forward and we’ll be switching to British Summer Time on Sunday 26 March so maybe a shorter lie in on Sunday morning.

 

Thanks for reading this week’s shortish newsletter this week  and again, please let me know if you have anything interesting you want to share or a class comment (good or bad).

On that note – one amazing comment we got after last Friday’s class: “Friday was certainly challenging but as usual, you bring a smile to my face throughout the class with your endless enthusiasm’Aw thanks soooo much.

 

Let’s continue to grow, move forward and challenge ourselves in many different ways.

Let’s keep ourselves fit and stay active, flexible and strong and get your 150 recommended minutes of exercise by joining a couple of our classes a week and going for a walk, jog etc.

I look forward to seeing you this week for more fitness, flexibility, strength, social connection and togetherness as well as fun.

 

Reminder that you can pay for classes:

  • With cash ie £6 per class
  • Directly into my bank account
  • Using my SumUp card machine.

 

Remember to let me know if you have any comments, news and keep me updated with anything that’s happening with you ie health-related stuff, goals, achievements etc.

 

Connecting with Susan:

www.youtube.com/@complementaryfitness  or

click here for Complementary Fitness Youtube channel

Email me: info@complementaryfitness.co.uk

www.complementaryfitness.co.uk