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Complementary Fitness 27 May newsletter

Complementary Fitness Logo

Welcome to this week’s newsletter & updates:

When making my breakfast, its often a bowl of organic soya kefir or coconut yoghurt.  Then I add in lots of tasty ingredients that add fibre, protein, vitamins, minerals, phytonutrients, colour, texture – things that’ll keep me full until lunchtime.

So I’ll add in a couple of heaped dessertspoons of ground chia/flaxseed mix (mill yourself or for convenience, you can buy eg Linwoods organic cold milled flaxseed, sunflower, pumpkin, chia & goji berries mix and below, I’ve given the nutritional values per 20g which is 2 dessertspoonfuls).

Anyway, after I add in the seed mix, I might also add in a heaped tablespoon of protein powder, ½ – 1 tsp ground cinnamon (helps control blood sugar levels), 1 cup of defrosted berries (in last week’s newsletter, I told you about my order from Pack’d organic frozen fruit) and might add in a heaped tsp of no sugar peanut butter or ‘the night before’, I soak some walnuts and 2 or 3 Brazil nuts then in the morning, rinse and add pre-soaked nuts through or on top of the yoghurt seed & berry ‘porridge’ bowl.  Tasty and filling.

So the nutritional value of 20g/2 dessertspoonfuls of the seed & goji berry mix I mentioned:

105kcal, 7.9g fat, 2.1g carbs, 3.7g fibre & 4.4g protein – not bad.

Oh and the other ingredients incl berries, nuts, protein powder add in more protein, fibre & healthy fats.

The mix also contains vitamin E, phosphorus, magnesium, iron, zinc & copper as well as omega-3 (in the form of alpha-linoleic acid).


Talking of food (when am I not?), after a class or at lunchtime, there’s nothing better than a bowl of soup (I could eat it any time of the day, even for breakfast – I may have mentioned that before!).

Or I’ll toast 1 or 2 slices of sourdough, rye or buckwheat bread & top it with hummus, slices of avocado, some sliced baby tomatoes, maybe rocket leaves, some chilli flakes and drizzle over either EVOO (extra virgin olive oil) or tahini.

I’ve heard this combo called ‘hummacado toast’ and I don’t know if I like that name or not, hmm?  probably not but the taste is certainly delish.


What are your favourites, go-to’s for breakfast and lunch?  Let me know.

Have you got any great recipes to share with us?


Did you know that there are scientifically proven benefits of practicing gratitude?

  • It can improve our mental and emotional wellbeing (eg reducing frustration, resentment and depression and increasing happiness, relaxation and self awareness)
  • It can have physical health benefits (eg we might be more likely to exercise regularly, to look after ourselves
  • It can enhance social connections (eg encourages & strengthens connections)
  • Can improve sleep quality if writing in a gratitude journal before bed


So you could practice gratitude by writing in a lovely journal every day – even if you think about 3 things you’ve been grateful for each day.

You could write a letter – I know.  No one writes letters any more but there’s no reason not to or you could send a Thank You card to someone who you appreciate or has done something nice for you.

Or actually just speak to someone and say a big thank you and what their friendship means to you.


So today, I’m thankful for:

  1. Having a lovely caring family
  2. My fitness classes and for YOU consistently or even occasionally being there
  3. My health


What 3 (or more) things are you grateful for today?


So just a short-ish newsletter this week but to let you know that I look forward to seeing you in all of our classes this week.


Reminder to send me any info, articles, local or other news etc that you come across that we can share with each other, thanks.


How you can pay for classes:

With cash ie £6 per class

Paying directly on my iphone or

By bank transfer into my account.

Connecting with Susan:

Email me: