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Complementary Fitness 24 June news + updates

Complementary Fitness Logo

A list of our current Dreghorn Loan church hall, Colinton + Paties Road Recreation Grounds outdoor class is on the Classes where/when page – have a look and join us this week for improved strength, flexibility, core, balance, posture + lots more fitness and health benefits.

Did you know? that exercise has health benefits – helping to lower blood pressure, ease back pain, help with symptoms of the menopause, helps strengthen our body, mind and bones too.  It can help improve our flexibility, posture, balance, strength and burn calories, reduce stress levels, tension and anxiety.  It can also boost our confidence and self-image.

side plank rotation

Oh… I know that most schools finish up this Friday for the summer holidays but just to let you know that ALL CLASSES ARE ON over the summer, no breaks, no holidays. 
If we go away, it’ll be for weekends until our next big holiday in Club La Santa again at the end of the year so hopefully, you’ll be able to join us when you can over summer.

It’s the last week of our Tuesday Fitness Pilates classes’ in Paties Road Recreation Grounds at 7pm and I hope that you’ll join us for fresh air, fitness & fun. 
Next Tuesday, we’ll be back in Craiglockhart church hall at our usual time of 7.30pm.

When we shop in Waitrose (not every week but we love Waitrose it has to be said), we pick up a copy of their free Weekend newspaper for ideas.  Anyway, last week, there was a great idea that I thought I’d share with you if you like a slice of toast now and then….instead of jam on your toast, try a spoonful of natural yoghurt and a handful of blueberries and scatter with toasted coconut flakes or roasted hazelnuts. 
You could drizzle some honey over too – all sounds delicious and there are so many variations and options too: I’d use coconut non-dairy yoghurt and would add some slices of banana on top too.  The toasted coconut flakes sounds delicious too, yum.

You know that last week I mentioned that I love organic yoghurt and gave you a link to CoYo and their recipes?  Well, I decided to find out how to make my own probiotic organic coconut yoghurt and ‘made’ it myself.  I bought 2 tins of organic coconut milk and put them in the fridge overnight. 
The following morning, I removed the thick part of the chilled milk and put it in a big plastic jug.  By the way, I poured the liquid part into a separate container and will use for smoothies.  Anyway, to the thicker part of the milk, I added in 4 vegan active live probiotic capsules – adding separately and stirring each time with a plastic/wooden spatula (don’t use metal, probiotics don’t like it) then mixed through again thoroughly. 
(by the way, I ordered a box of vegan probiotics which were in blister packs and each, has 15 strains of probiotics/15 billion CFU daily – you can also buy non-vegan from that big company a lot of us buy from ‘over the bridge’).
I did think it was still toooo thick so added between 6-8 tablespoonfuls of the coconut liquid. 
I then put the yoghurt into 2 clean, sealed jars and left out for 12 hours/overnight and next morning, put it in the fridge. 
It’ll keep 7-10 days in the fridge and be great for topping over granola and adding some berries on top. 
Give it a try, it’s sooo easy.

probiotic organic coconut yoghurt

We’ve all heard that a Mediterranean diet is great for improving our health and longevity.  People who follow this type of diet eat a lot of fresh veg, seasonal fruit, olives, olive oil, nuts, lovely delicious salads, beans, wholegrains, oily fish –  all bursting with vitamins, minerals and antioxidants which all help to protect against diseases incl cancer, heart disease, high blood pressure, diabetes and Alzheimer’s disease. 
In the colder months, we can make lovely satisfying soups and stews using loads of veggies, beans, pulses etc and now that the weather’s warmer, we can experiment and use all the in-season summer produce.  I love big salads using avocados, nuts, seeds, different leaves (kale, spinach, lettuce, herbs etc), spirilized courgette, cooked quinoa and might top it off with home-made (or shop bought) hummus or beetroot and walnut hummus which is a favourite and soooo easy to make. 
We’ll sometimes even make a smaller version of a salad and have as a starter and when we do, we notice that, not only are we ‘upping’ our veg intake, but then have a smaller portion of the main course too.  Win-win.
It’s early days (since last weekend’s fermentation course) but have since bought a book to help with all my pre and probiotic fermented, cultured concoctions but am really looking forward to tasting them all.
I did make some fermented orange juice and it was fizzy (great over a G instead of the T maybe?) and delicious. 
Great for gut health and that’s the BIG thing now – helping to boost the immune system and helping with any digestive issues.

fermented orange juice

I read a short article in H&B’s Healthy mag saying that, according to a study of 55-80 year olds, that taking some moderate – intense exercise in the morning can make you more decisive. 
It also said that combining this with 3 minute walking breaks over the course of the day also appeared to boost short-term memory.  Doing exercise elevates a protein that helps the growth of brain neurons which can also improve attention and visual learning. 
The study concluded saying that different exercises could one day be used to enhance specific cognitive skills ie memory so in the meantime … keep moving, keep exercising, stay active.

kneeling side plank

Upcoming events you might be interested in:
On now till 30 June –
12 – 21 July
I like this easy mindful breathing exercise if feeling stressed or anxious. 
You don’t have to practice for long either – even one minute helps with relaxation so firstly, sit quietly with your spine straight and with your eyes closed. 
When you inhale deeply, feel the air going in through your nostrils then exhale and notice the air going out again. 
Keep breathing like this while being aware of everything that you’re experiencing as you breathe. 
If/when your thoughts drift onto something else, then just bring your focus back to your breathing. 
Concentrate on one mindful breath after another. 
I’m sure that you’ll feel peaceful, relaxed and know that you’re well, safe and secure. 
Mindfulness has positive effects on mental health and stress.
As I’ve mentioned before, I also like the idea of decluttering to reduce the amount of ‘stuff’ I have lying around, in cupboards, wardrobe, in the loft etc.  I’ve read that in order to declutter, it’s best to set aside a whole day to prepare and start in one room (eg bedroom) and take everything out of your wardrobes and drawers and decide what you do actually wear and love/would miss and put that in the ‘keep’ pile. 
Then you might honestly look at items that you haven’t worn for years and think ‘I’ve only worn it once and will never wear again – even if it costs £xxx’ – it may be best to put that in the ‘donate’ pile and immediately stick all of this in a big recycling bag and take it to the charity shop. 
Once you’ve decluttered and sorted through everything in your bedroom, then start in the next room and continue.  Decluttering can help calm and clear your mind and give you a sense of satisfaction and inner peace.

 Please let me know how you’re getting on in our classes and what improvements you feel you’ve made in your fitness, diet and general lifestyle, thanks – I look forward to hearing from you and seeing you soon.
I look forward to seeing you and working out with you this week in Dreghorn Loan Hall and Paties Road Recreation Grounds so that we can continue to improve on our fitness levels, strength, posture balance and flexibility together. 
Take care, Susan x