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Complementary Fitness 23 Oct newsletter

Complementary Fitness Logo

Welcome to this week’s newsletter & updates:

Our Halloween Wednesday workout is this Wednesday 25 October and instead of using hand weights, please bring a medium sized pumpkin and we’ll use that as our weight (optional as always).

Remember too that you can wear anything orange to ‘get in the spirit’ of things!  (see photo below)

 

I mentioned recently that I’m soon going to be starting my Zoe journey (next month) using a CGM (continuous glucose monitor).

The Zoe app and podcasts are great and one of their Insta posts, talked about bone health and menopause so it got my attention.

It talked about oestrogen and how it’s osteoprotective and plays a key role in maintaining bone health.  We know that oestrogen declines as we get older and that during menopause, it can be a leading cause of osteoporosis.

 

Osteoporosis and low bone mass affects millions of women but good news …  we can mitigate the risk by doing resistance training.

These exercises could help offset the effects of declining oestrogen and somewhat reverse bone loss.  That’s great news and the fact that we don’t have to lift extremely heavy weights or train every day to see the benefits.

Also, studies show that it’s never too late to start and that even people over 75 can dramatically increase their strength in just 8 – 12 weeks with a regular resistance training routine.

How can we do this?   dah, dah, dah ….

Use your own body weight when walking, running, doing squats, lunges, planks, press ups etc and/or use hand weights (or a pumpkin!) or resistance band exercises in our classes or on your own.

It’s also a great idea to ensure that we’re getting enough magnesium in our diet (because the bones are a big reserve for magnesium) as well as sufficient Vitamin D, K2 and calcium.

 

For more info, check out the Royal Osteoporosis Society

Royal Osteoporosis Society – Osteoporosis Charity UK (theros.org.uk)

 

On their website, they mention Exercise For Bones: bone health and weight-bearing exercise with impact:

“You are weight bearing when you are standing, with the weight of your whole body pulling down on your skeleton.

Weight bearing exercise with impact involves being on your feet and adding an additional force or jolt through your skeleton.  This could be anything from walking to star jumps.

You can get weight bearing exercise with impact by taking part in some physical activity, sports or by doing specific exercises.  The level of impact varies depending on the activity”.

If you monitor your progress when regularly exercising and being active, maybe you’ve found that some of the benefits include:

  • moving your body with greater ease
  • feeling stronger
  • fewer aches and pains
  • better sleep
  • more energy
  • weight loss/maintenance
  • more comfortable digestion
  • better/comfortable fitting clothes

 

Which of these have your found relate to you? ……………………………………………

What else? ………………………………………………………………………………………………

Let me know, thanks.

I came across this ‘natural flu shot’ recipe and thought I’d share it with you (the recipe, not the flu!):

Blend all of these ingredients together: 6 lemons juiced, 1 clove garlic, 1″ fresh ginger, 2T honey, 3 cups pineapple juice, 1/4 tsp cayenne pepper.

Drink 1 cup, 4 X a day.  Refrigerate and store in a glass jar.  Feel better soon.

 

I love Evolve natural and organic products eg shampoos, lip balms etc and usually buy in John Lewis but they’re slightly cheaper on the Bodykind website and they also have a recipes page if you like looking through healthy recipes and trying any of them out:

Recipes – The Hub (bodykind.com)

Bodykind sell lifestyle & ethical products, supplements, beauty products etc.

 

Easiest and best way that you can pay for classes:

  • With cash ie £6 per class (always best and I have change)
  • Directly into my bank account (if you don’t have my details, email me and I can give you my sort code & business account number).
  • Alternatively, using my SumUp card machine (although sometimes, it seems to ‘play up’!!)

 

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:

Email me: info@complementaryfitness.co.uk

www.complementaryfitness.co.uk