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Complementary Fitness 26 April News

Complementary Fitness Logo

I’m sure I’ve mentioned this before but I’ve just checked again and according to GovScot website it says:

‘Being physically active is one of the very best things we can do for our physical and mental health.  It helps to prevent heart disease, strokes, diabetes, and a number of cancers as well as playing an important part in helping us maintain a healthy weight and reduces the risk of developing depression.

Physical activity and sport have a transformative effect on communities.  They provide opportunities for people to connect with their neighbourhoods and come together in shared activities which inspire and motivate.  Sport and physical activity are a powerful means of addressing isolation, building community cohesion and developing confidence’.

Although gyms can open from today, I’m still waiting to find out if non-contact outdoor group exercise sessions can increase from 15 max and if you hear anything, please let me know.

I’m also thinking that we can soon resume our 6.15pm Tue Fitness Pilates & Thurs Fitness yoga/Pilates classes at Paties Road Recreation Grounds.

I was waiting on the weather to settle a bit & know that if we’d been outdoors last Tuesday, it wouldn’t have been great.

We can always think about starting these early evening classes on those evenings and if on any particular day, we find out it’s to rain that evening, we can still do our recorded classes.

In fact, I know some of you prefer & can’t wait to come back to Paties Rd Rec Grounds but some of you may prefer not to and want to continue with the recorded classes and to do them any time from 4pm onwards on those evenings.

If that’s the case, we can do both ie I’d continue to record Tue & Thurs classes (depending on how many want them) AND outdoor 6.15pm classes near the trees at Paties Rd Rec Grounds.

What are your thoughts?  Should we/can we start from next week ie 4 & 6 April onwards?

I’d start up a list of who wants what & gauge it from there.

Class comment:

“Great class (Tue Fitness Pilates), really enjoyed it.  Lots of different / old moves.

Thanks for setting me up for the day”  thanks MW

Last week I ordered new Vivobarefoot shoes.  I thought it was about time as I’ve had those black ones with the blue laces for absolutely years and I’ve also got a yellow pair with the purple laces too which you’ll have seen me wear.  I’ve had the yellow ones for years too but not as long as the black ones.  They’re so comfy and great for yoga & Pilates and also for wearing in the house.

Anyway, just to let you know that they make men’s, women’s & kids shoes, boots & sandals for outdoor & indoor wear and they’re all about foot function & comfort.

You too can get 20% off your first order of full price footwear by using the following link:

On their website, they say, ‘our footwear is rooted in evolutionary science and lets your feet do their natural thing.  Wide for stability, think for feeling, flexibility for strength.  Once you feel it, you can’t unfeel it.  Feeling is everything and it starts with your feet’.

If you order a pair, let me know which ones and how you like them, thanks.

I love for recipe ideas & because we eat quinoa which is a great protein source & it’s so versatile.

There are many many recipes on their website and they also have a formula for making smoothies and you can’t go wrong if you stick with this for making your own:

Start with 1 cup of the liquid part which can be nut milk, coconut water or water.

Then decide on the fruit part again up to 1 cup eg banana, mango, berries, apple, pear.

Next 1 cup of veggies: courgette, peas, squash etc

Add 1-2T good fats eg avocado, nut butter, coconut (any type), nuts/seeds

Add in up to 1 cup of greens: spinach, kale etc

Then pick 1 serving of protein eg hemp seeds, protein powder, nut butter, chia seeds

Once you’ve made your decision on which milk, fruit, veg, healthy fat, greens & protein you’re going to use, blend it all together & enjoy.

Smoothies are a delicious & satisfying way to add extra greens, fruits, fibre & healthy fats into your diet.  They’re great to jumpstart your day and so easy to make & keep you full.

I’ve still been soaking & sprouting fenugreek, broccoli seed sprouts & mung beans.

I think I’ve mentioned before that they’re soooo easy to do.

Say you started with mung beans (which you can buy easily at a health food store ie Real Foods) – you’d start maybe in the evening by putting them ie maybe 2 or 3T in a jar and pouring cold over them and leaving them until the morning.

Then in the morning, drain & rinse them and put either a round or square of muslin on the top of the jar secured by a rubber band or you might have a screw top jar with holes in it specifically for rinsing & draining.  Anyway, you’d repeat the rinse & drain process twice a day.  Your beans will start to sprout and they’ll be ready to eat in a few days.

I’ve read that 1 cup serving of mung bean sprouts only contain 30 calories but have 3g of prote4in, 67g total carbs, 2g fibre & contain vitamins K, C, folate, manganese & phosphorus.  Seeds are amazingly concentrated sources of important nutrients.

According to How to Grow Sprouts by the Food Revolution Network (FRN), ‘although every sprout has a different micronutrient balance, many are a rich source of vitamins, minerals, antioxidants & other phytochemicals’.

FRN also says ‘sprouts are an especially good source of vitamins C & K, both of which protect the immune system.  In fact, vitamin K plays a role in reducing immune-mediated inflammation.  And vitamin C is a known antioxidant, able to protect the body against environmental oxidative stresses free radicals’.  They also ‘contain some vitamin A which is an essential vitamin for enhancing immunity’.

So give sprouting a go.  Get yourself some jars – various sizes from jam jar to larger jars ie washed out coconut oil jars, buy some beans, seeds, some muslin squares & rubber bands.

Let me know how you get on.

I hope that you enjoyed reading this week’s newsletter.  Let me know what you thought.

I look forward to seeing you this week for more fun & fitness either in one of the recorded online classes or outdoors at the Padel Court  in the following classes:



pre-recorded Zoom class at a time that to suit you


1) Thistle Padel Court, Katesmill Road, EH14 1JF   10am

2) &/or a recorded Zoom class at 10am/later


pre-recorded Zoom class at a time that to suit you


Thistle Padel Court, Katesmill Road


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