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Complementary Fitness 23 January newsletter

Complementary Fitness Logo

Welcome to this week’s newsletter & updates:

Firstly, apologies that I had to cancel last Tuesday’s and Wednesday’s classes because I wasn’t well.

I hate cancelling classes and hate letting you down.

Everyone hates being unwell and it makes you realise that we take our health for granted sometimes.

I spent 2 days in bed, slept a lot and felt much better by Thursday and emailed everyone to say that the class was ON, yay.

So apologies if you’d intended coming to last Tue & Wed classes and weren’t able to but thanks for coming to our Thurs & Fri classes and getting ‘back to normal’ again.


I’m often asked about my yoga/Pilates shoes that I wear in class and I wanted to let you know that Vivobarefoot have got a sale on at the moment.  OK they’re more expensive than other flexible thin-soled shoes/trainers but they last for years.  For me, the main thing is that they’re soooo comfortable, really flexible and I’d recommend them.


Here’s the link to the women’s shoes & boots but obviously if you’re a guy and looking for shoes, just search their website for men’s (ps they also have children’s shoes too).

I love their Geo Racer Knit and Primus Lite III shoes and atm, there’s over £30 off each pair.  Just put your size in to see what’s available.

(the photo below is me in a pair of really old yellow & purple vivobarefoot shoes that lasted years)

From their website, they say about their footwear:

  • Foot shaped (not shoe shaped), to let your feet do their natural thing
  • WIDE to allow for natural stability
  • THIN to enable you to feel more
  • FLEXIBLE to enable natural movement.
  • Made using vegan and recycled materials to tread lightly on the planet.
  • Knit upper made from recycled polyester provides freedom of movement, unparalled breathability and maximum performance.


Apart from regular exercise and moving more helping us to become healthier in many ways, it can help us to de-stress, feel part or the community and help us sleep too.


I’m trying to tie in fitness yoga/Pilates, bare feet or those thin-soled flexible shoes mentioned above with the fact that exercise and movement can help us to relax and sleep more so bear with me for this ‘seemless’ link:


Make sleep a priority –

We’ve all heard that going to bed and waking up at around the same time every day (even at weekends) and getting 8 hours of sleep is important for us in so many ways including reducing stress.

When we get regular quality sleep, it regulates the cycle of melatonin and cortisol which is important for health.


I came across a sleep-promoting evening shake that might help you sleep.

In a blender: whizz up 1 banana, 1 cup (250ml) unsweetened almond, oat or other milk), 2T gluten-free whole oats, 1tsp raw honey & ½ tsp ground cinnamon.

Bananas are a great pre-bedtime snack or great to add into a smoothie with it’s natural levels of melatonin and serotonin, they can help calm the nervous system.

Almond milk and oats can help relax muscles and prevent restlessness so that we can fall into a deep sleep.  Raw honey has been used for years as a natural sleep aid and is said to help in the release of melatonin.

Enjoy this smoothie shake 1-2 hours before bed to feel the benefits & let me know what you think and if you enjoy it.

PS I got the recipe on the FoodMatters nutrition course that I’m (still) doing!


Empowering phrases to tell ourselves, over and over – and believe them:

In Dr Chatterjee’s Friday Five email last week (I’m sure he won’t mind me sharing here?), he said that our inner language matters more than we think and that we should be intentional with the words we use on a daily basis.

He said he frequently hears people who struggle with maintaining healthier habits say things like:

I cant / I should or I shouldn’t / I’m useless /I’m too busy / or I’ll never …..


Negative self-talk can build up over time and lead to feelings of powerlessness, restriction, blame and guilt.  He says that instead, he’d encourage us to swap the limiting beliefs above and substitute them for more empowering phrases eg:


I choose to or I choose not to / I want to / I can learn how to … / or I’m not going to make this a priority right now.

Once we get used to saying these more powerful and empowering phrases, we’ll feel a greater sense of control and agency over our day-to-day lives.

I say: Yes we can!

I look forward to seeing you this week for more fitness, flexibility, strength, togetherness and 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.


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