Complementary Fitness Logo

Complementary Fitness 25 Sept newsletter

Complementary Fitness Logo

Welcome to this week’s newsletter & updates:

You may remember that in a recent newsletter I said that our daughter Nicola and son Steven had entered to run the Scottish Half Marathon and that Nicola was raising money for Muscular Dystrophy charity.  Well, Nic and Steven completed the 13.1 miles and Nic has raised almost £1300 so far for the charity.  They both ran in loving memory of their uncle Gordon who passed away 12 months ago.

We’re so very proud of them both for completing it and raising money and awareness for muscular dystrophy.

Well done to all who ran yesterday and raising so much money for various charities.  You’re all amazing.

Nicola’s Just Giving page is Nicola Cannon is fundraising for Muscular Dystrophy UK (

Below is a link to an article about strength training and perimenopause & menopause.

What does this have to do with exercise?

Perimenopause brings a number of physical changes, which have significant implications for a woman’s health and functional fitness.

The good news is that most of these changes are positively influenced through exercise.

In this article, the focus is particularly on the role of strength training for older women.

Heavy strength training is very counter-cultural for this population, the very one that arguably needs it the most.

They say that strength training should be at the top of the exercise list for women heading into middle age and above for managing weight, maintaining muscle mass, building bone and keeping the nervous system happy.


The article also goes on to say:

Muscle tissue is very metabolically active and losing muscle will both decrease functional strength and slow metabolism, making it harder to manage weight in the longer term.

Losing bone mass is definitely something older women want to avoid.

Slow and steady wins the race every time.

With the above in mind, we want to place our focus on exercise that preserves and stimulates muscle mass while burning calories, thereby maintaining a good metabolism.

A good-quality strength training programme, along with higher-intensity interval training, should be our go-to, bearing in mind a person’s current level of fitness and health status.


Read more by clicking on the link

Menopause-strength-Marcelle-Malan.pdf (

And another article/handout about Mindful Eating

What is mindful eating?

Mindful eating is an approach to food that focuses on being fully present while you’re eating.

It also increases awareness of your thoughts, senses and feelings during and after you eat.  It helps us appreciate food and helps develop a healthier relationship with food.


The benefits of mindful eating:

Helps us become more in tune with our body

Promotes a healthy relationship with food

Enhances the eating experience

May support a healthy weight

Can help support emotional eating and binge eating.


Client Handout (


I know that we’re not getting as much sunshine as we (occasionally!) had over the summer (was that in April and beginning of Sept? hmm) but we still need to top up our vitamin D levels.  Vitamin D levels are important for brain health and to prevent cognitive decline.  For neuroprotection, Dr D Bredesen recommends a vit D level between 50-80 ng/ml and it’s important and also to take vitamin K2 (100mcg) with vit D3 to help ensure the calcium is absorbed by our bones where it’s needed.

I take a combined D3/K2 liquid which is easy to take.

Oh I like this wisdom quote and thought I’d share it with you:

Life is like a book.  Some chapters are sad, some are exciting.  But if you never turn the page, you’ll never know what the next chapters hold.


Just to let you know that our Tuesday & Thursday evening classes have been quiet for quite some time now (sometimes 5, 6 or 7 people, with there being 5 on Thurs evening last week) and I’m hoping that if you used to come to these classes, that you’ll come back and become a regular again.

An advantage has been that there’s been lots of space but to make the classes viable, we really need more people on a consistent, regular basis for our evening classes to continue.

I hope you’ll all come back and encourage friends, neighbours etc to join us.

Thank you.

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: