Complementary Fitness Logo

Complementary Fitness 21 February

Complementary Fitness Logo

Hi and welcome to this week’s news:

Is there such a thing as perfection?

We can aim to live the perfect life but well …. Life gets in the way.

Unplanned things will happen, they might go wrong – those things that seem to creep in to disrupt our day and schedule.

We can aim to get X amount of things done in a day but maybe realistically, as long as we get the essentials done ie taking care of ourselves & family, getting some fresh air, some exercise, eating as well as we can, drinking enough water, ensuring we get enough sleep, prioritizing our workload, then we’ll be doing ok.

Apart from that being a big long sentence, the main thing is to aim for progress, not perfection.

Be consistent.

Don’t stress the small stuff is what they say.

Talking about sleep, I read @jdvhealthcare that for deep sleep, it’s suggested that we:

  1. Switch off screens at least an hour before bed
  2. Have a warm bath or shower
  3. Use lavender oil on your pillow
  4. Massage your feet with magnesium oil
  5. Try to be asleep by 10.30pm.

Great advice.  Sleep is great for repair and recovery.


I’ve said before that beetroot juice is good for enhanced athletic performance.  Drinking it within 90 minutes of starting a run/athletic performance, prevents muscles from exhausting.  It’s not clear whether it’s because muscle damage lessens or because repair is enhanced.

Either way, if you love beetroot juice, you could add some into a smoothie or drink a beetroot juice shot before a workout to enhance performance, see what you think & let me know.


I mentioned that it’s Fairtrade Fortnight and it’s on until 6 March.

I buy Fairtrade bananas and other products when I can.

Have you bought more Fairtrade in this fortnight/recently?  What have you bought?


Here’s a recipe from @foodrevolution network for healthy acai berry dark chocolate truffles:

The recipe mentions acai powder which you can buy online (eg and in other health food shops but, just ‘putting it out there’, you could use beetroot powder instead (also online/health shops).

Ingredients are:

  • 6oz of 85% (or 75/75%) dark chocolate – Fairtrade choc would be great
  • 1tsp vanilla extract
  • A pinch of salt – optional
  • ½ cup very ripe avocado
  • 2T acai powder (or beetroot or raspberry/other fruit powder)
  • 1T coconut sugar – optional


Melt the chocolate in a bowl over a pan of simmering water, add in vanilla extract & salt.

While the choc is melting, mash the avocado with a fork then stir it into the melted choc mixture until smooth & thickened.

Place the mixture in the fridge to set for 15-20 mins or until slightly firm.

Meanwhile, mix the acai powder and coconut sugar if using in a bowl & set aside.

Once the choc is firm enough to mould, with clean hands, scoop out about a heaped teaspoon of the choc into a ball then roll in the acai mixture.

Put the truffles on a plate or in a container in the fridge/freezer for later.  Enjoy

I follow @foodrevolutionnetwork and if you’re ‘on’ Instagram, I’d recommend following them.  They’re all about healthy, ethical, sustainable food for all.


They also had a post about matcha tea and I’ve mentioned matcha before and that I have at least 2 cups of it every morning.

I buy it from and they’ve just brought out a limited edition Green Gold organic matcha super supreme one which I look forward to trying.

(However, omgteas have other grades of organic matcha ie their AAA 30g tin is almost half the price of the new Green Gold one.  They also do a subscribe & save service if you drink it regularly like I do).

Matcha is rich in amino acids (which are the building blocks of protein) compared to other teas.  It’s high in L-theanine, an amino acid which can help support a calm and meditative state which is great for focus.

The effect of drinking matcha has been described as relaxed alertness because caffeine helps the mind focus and stay alert while L-theanine helps it relax.


“Just believe in yourself.  Even if you don’t, pretend that you do and at some point, you will” – Venus Williams


I thought this might make you laugh/smile:

‘If you want to impress me with your car, it better be a food truck’.


Just to let you know that Pancake Day is 1 March.  Will you be making pancakes?

What’s your favourite recipe?  and what do you put on top of them?.

An easy 2 ingredient ‘recipe’ of 1 banana + 2 egg ‘recipe’ (ie blend the 2 ingredients together) and cook them in a hot pan then top them with ….. you guessed it: peanut butter (PB & banana is a winning combo) or some coconut yoghurt and berries.

Just to let you know that you don’t have to pre-book your place in a class however, if you’d still like to email me, that’d be great.  It’ll give me a rough indication of how many are coming to each class, thanks.


Please still wear a face covering when entering & leaving the church halls and please think about doing lateral flow tests before classes, thanks.

I hope that you enjoyed reading this week’s newsletter & I look forward to seeing you in class this week.

Please Share, Like, Follow and Subscribe as appropriate to my social media channels, thank you 

Instagram or Facebook – @complementaryfitness

If you sign up to Instagram, please follow me.  You’ll see all of posts there.

Connecting with Susan:  or

click here for Complementary Fitness Youtube channel

Email me: