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Complementary Fitness 28 Oct News + updates

Complementary Fitness Logo

Did you know that..

this Wednesday, we’re having our Spooky Halloween fitness class and you’re welcome to ‘dress up’ in your spookiest costume and also bring a medium or large (uncarved please) pumpkin to use as a weight this week.  I’m looking forward to it and hope that you are too.

From Fri, you can Take The Veg Pledge and ‘go veggie or vegan’ for the month of November.  You can also raise money for Cancer Research UK too if you’d like by signing up for their fundraising pack and get sponsorship.  

Find out more at:

The website says that some of the reasons to upping your veg intake, eating more of a plant based diet and taking the veg pledge for the charity are:

Reducing your risk of bowel cancer, boosting your intake of high fibre foods

Saving money, you’ll learn new recipes and be supporting and raising money for life-saving research.  Good luck.  Let me know if you take the challenge and how you’re getting on.

Did you watch Laid Bare which was on last Thurs on BBC One Scotland?  It was about 2 very different people, their lifestyles and how they’ve each been given 8 weeks to turn their lives, lifestyles and health around.  One guy, who lives in West Lothian and is a bodybuilder, has been taking a cocktail of various anabolic steroids (purchased online) for 15 years had all the tests done and results showed that he was 100% likely to suffer from heart disease because of the steroid damage.  Results showed his resting heart rate was extremely high and his blood pressure and cholesterol levels were higher than they should be too.  He was at risk of having a stroke and had an 89% risk of having/developing diabetes.  They advised him to cut down on the steroids but he decided to go ‘cold turkey’ and stop right away. 

After the 8 week experiment, his heart rate, blood pressure, cholesterol levels all reduced and returned to within normal ranges and his risks of diabetes and heart disease reduced.

The other person was a female who lives in the Borders and she admitted that she’s very much an emotional eater, had put on lots of weight and is an over-eater and comfort eater when happy or sad or just when bored.  Her weight had rocketed and after blood and other tests incl BMI taken, she saw a therapist about the reasons why she is an emotional eater and saw a personal trainer and nutritionist.  Over the course of her 8 week journey, she too had changed her lifestyle, ate a more balanced diet and changed her exercise habits.  She lost over a stone in weight, reduced her BMI ratio (and was no longer in the obese range) and her risk of type 2 diabetes. 

One of the programme presenters: a GP said that making small changes, over a period of time, can have a huge impact on our long-term health.  Very true!

One very interesting experiment that they conducted on the general public was to put the same food on either a large plate or a smaller plate.  The food in that instance was a doughnut so same size and appearance.  Everyone thought that the doughnut on the smaller plate was bigger so they all chose to eat that one!  Easy how our eyes can deceive us eh?  One of the great ‘take away’ ideas from the programme (if you’re an emotional or an over-eater like me) is to put your food on a small plate. 

I thought the programme was very interesting, well worth a watch and I look forward to this week’s and next week’s programme so see the changes and progress that people can make and how they reverse health risks.  Get it on BBC catch up if you didn’t see it.

I know that the clocks went back at the weekend but the shops have been stocked with Christmas cards and ‘stuff’ tempting us to buy now and get organised.  I just think Christmas trees and decorations in shops in mid-October, it’s faaarrrr tooooo early. 

I don’t want to be a kill-joy but … seems like it’s getting earlier and earlier every year.

What about you?  Do you like to get organised and super-prepared well in advance? 

Or are you like lots of people and leave it to ‘the last minute’

or are you somewhere in the middle?

I’m usually somewhere in the middle although I do hate to leave things to the last minute.  I’ll have to be organised again this year (like last) as we’re off to Club La Santa again before Christmas and I can’t wait.  The weather’s amazing and we’ll be doing all sorts of classes, sports, cycling, walking and generally having a fit but fun time.

There’s a great article about how to recover from the cold/flu on A Vogel website if you want to have a read:

but the advice is mainly: get plenty of rest, sleep, have a hot drink and extra vitamins and minerals.

There are also lots of healthy recipe ideas online at:

I love adding spices into stews and soups as they make such a difference to the taste.  I add ground cinnamon over porridge (good for keeping blood sugar balanced) – it’s antioxidants have anti-inflammatory effects.  I also love to add turmeric for the colour and flavour and I always add a grind or two of black pepper when adding turmeric (better bio-availability of turmeric).  Did you know that cayenne is great for coughs, colds and congestion?  I didn’t until I read it recently.  Ginger is anti-inflammatory and is said to help with the pain of osteoarthritis.  It’s great for circulation too.

Great advice: Buy less, choose well, make it last.

I hope that you’ll continue to work out with me/us and continue to maintain your strength, flexibility, fitness levels and generally, feel great and enjoy all of the exercise benefits that we discuss.  I love getting all the positive comments from you so keep them coming.  Well done and keep up the great work and commitment and let me know how you’re getting on generally and with your fitness, diet and lifestyle (incl mind, body, meditation, sleep, rest). 

Take care, see you soon.


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