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Complementary Fitness 27 February newsletter

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Welcome to this week’s newsletter & updates:

I’m so looking forward to February being over and going forward into March and the promise of Spring just round the corner, better weather, more sunlight and longer days, especially when the clocks go forward at the end of March.

A lot of us (me included) have had various viruses and health challenges.  Some of our cough/cold/sore throat/sickness viruses have lasted weeks and we might start to feel better then … worse again!  So, I think we’re all looking forward to feeling better and having improved health etc.

Apologies for having to cancel last Thursday’s because I was unwell.

 

If you’ve ever suffered from back pain (who hasn’t?), you’ll know that it can be really debilitating, painful, it can cause many people to take days off work and prevent you from performing at your best or sleeping well.

 

There are plenty of exercises that we can do to support ours back and help prevent back pain and movement is key to supporting the back and keeping it in great working order.  We may be busy taking care of others but we must take good care of ourselves too ie looking at improving our lifestyles, our diet and nutrition, sleep etc and taking good care of our back to try to help prevent any potential back issues or pain from arising.

 

With that in mind, here are 3 exercises to help strengthen (and therefore prevent) back pain and they are:

  • Child’s pose stretch – on a yoga mat, start sinking your weight back onto your heels and stretch and reach your arms in front and forehead towards/on the floor. We can also slowly reach both arms, shoulder-distance apart to the left and hold for 20 seconds or so then slowly reach to the other side and hold again.  Return your arms to reach forward again then bring your hands towards your knees and slowly bring yourself to sit on your heels.

  • Shoulder/glute bridges – as you know from our classes, we’d lie down on a yoga mat, with knees bend, starting in a neutral spine position (with natural curve in neck and low back) then tilt the pelvis and start to lift each lower vertebrae, one at a time, from the floor, squeezing the glutes as you do so until your upper back and shoulders are on the mat. From there, in shoulder bridge, start to then lower each upper then mid and eventually lower vertebrae down to the floor or mat then ensure you return to a neutral spine again.  Continue and do a few reps.

  • Plank – You can start on forearms, lift up your body and hold this position whilst sucking in those tummy muscles.  Initially, hold for a few seconds and build up and increase the time gradually (not indefinitely, ha!) as soon as you start to shake, stop.

Fairtrade Fortnight starts today on 27 February.

 

Along those lines, I found out about CrowdFarming and ordered a 2.5k box of organic avocados.  We go through a lot of avocados and organic ones in the supermarkets are much more expensive.  I do love to buy organic when I can even though I know that ‘ordinary’ avocados are on the Clean Fifteen EWG’s (Environmental Working Group) list.

CrowdFarming is buying direct from the farmer and buying what’s in season.  You can see what’s in the Farmers Market Buy a Box section and see when delivery will be as well as the size of box and price.  Great idea.

CrowdFarming | Farm fresh food directly from the farmer

 

If you click on the link (or copy & paste) then scroll down, you can also hear various recorded podcast conversations/episodes called What The Field about all sorts of topics eg ‘the power of the Mediterranean diet’, ‘saving food avoiding waste’ and there are 2 episodes about chocolate which I’ll be listening to and all very interesting.

I’m always drawn to food and to good chocolate!

 

I read a great article about healthy foods to boost brain health (link below) and some of the easy actionable tips include:

 

  • eating ‘brain foods’ like oily fish, dark leafy greens, berries, ‘good fats’ like extra virgin olive oil, avocados, flaxseeds, hemp and chia seeds, as well as beans, lentils, chickpeas, and other legumes which are a brilliant source of fibre. Fibre feeds the gut bacteria to support diversity and good communication with the brain.
  • Hydration is equally important too – did you know that losing even 1% of hydration can impact mood and concentration?
  • Consuming adequate omega 3 fatty acids for brain health is important too as over 60% of the brain is made up of fat incl omega 3 in brain cell membranes.
  • Exercise and movement: many published studies and research show that regular exercise and movement reduces the risk of dementia

There are many other ways to improve brain health and you can read them here:

10 ways to boost your brain health in 2023 (and beyond) (harpersbazaar.com)

 

Thanks for reading this long newsletter this week which has lots of (hopefully) useful info in it.  Let me know if you have anything interesting you want to share or a class comment (good or bad).

 

Let’s continue to grow, move forward and challenge ourselves in many different ways.

Let’s keep ourselves fit and stay active, flexible and strong.

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.

Connecting with Susan:

www.youtube.com/@complementaryfitness  or

click here for Complementary Fitness Youtube channel

Email me: info@complementaryfitness.co.uk

www.complementaryfitness.co.uk