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Complementary Fitness 28 Sept news + video

Complementary Fitness Logo

I know we’ve had more Government Covid updates recently but according to GovScot’s website, we can still exercise outdoors together (we come under the Personal Training and Coaching category) as long as our class numbers don’t exceed 30 incl me which, they wont.

As you know, we’re all using our own equipment (weights/bands/mats etc) and keeping a safe distance between each other.

Well we were so lucky with the weather last week for our classes and great sunny days and evenings – I hope it lasts till Christmas (🙏) and beyond.

Wednesday morning was particularly sunny and warm and probably our ‘best day’ yet outdoors. 

I’d emailed everyone in advance saying that our Wednesday morning class was going to be filmed by drone and certainly when I arrived, Jose from Aerial Image Solutions Ltd was there setting up in the grounds.  The drone flew overhead taking video of when we were warming up, when we used our kettlebells/weights, when we used our resistance bands and also when we were lunging and moving across the field too. 

After editing the video, I was sent a copy of the video which lasts just less than a minute and I’ve now put it on my Youtube channel which you can view on

Let me know what you think.

I think there may be another video or 2 to come from all the footage that was taken and I look forward to seeing that.

Thanks so much everyone for coming to our class and I hope that you didn’t even notice the drone – we were all working sooo hard so no time to notice it!!! Ha – true.

This is a photo of part of our class
AIS Ltd Instagram & website details

The value of sleep:

Sleep greatly impacts the health of our brain and it has the power to influence:

how much we eat, how fast our metabolism runs, whether we’re obese or stay slim, whether we can fight off infection, how creative or insightful we are.

With our fast-paced lives, and even in these days of restrictions and social isolation, we’re staying up late, watching the news or an action film late in the evening, maybe drinking alcohol or coffee in the evening, and poor sleep has become common for a lot of people.

Consistently not getting enough sleep/poor quality sleep can affect our mood, memory loss, brain fog, confusion, depression, poor decisions making, weakened immune system and various diseases.

Every system in the body is affected by the quality and amount of the sleep we get so it’s really important to get good sleep to have optimal body and brain function.

Some helpful lifestyle steps to better sleep:

  • Have a consistent wake up time, even on weekends
  • Stop having caffeine by about lunchtime
  • Avoid alcohol at least 3 hours before bed
  • Exercise
  • Good nutrient dense diet
  • Get some sunlight in the morning
  • Sleep in a cool environment, maybe with a window open
  • Reduce blue light exposure in the evenings from our electronic devices inc laptops, phones & TVs.  Blue light tells our bodies to ‘wake up’

You could wear a pair of blue light blocking glasses in the evening when watching tv/on your laptop/mobile phone etc to help you sleep – I’ve just bought a pair myself and have been using them this past week and noticed a difference.

  • Do some meditation on your own or guided (ie Calm/Headspace)
  • Get 7-9 hours of sleep a night, every night.
  • Relax and don’t worry about sleep.

Here are some of my Instagram posts and you’re also ‘on’ Instagram, you can click on each of the posts (the squares) and read a description of each one.  You can then (please) comment on each of them or even just like them (by clicking on the red heart icon or double clicking), thanks.  
I add 3 new posts a week and also add Stories which are on for 24 hours but you can also see them ALL in the Highlights circles at the top of the page under complementaryfitness.
The highlighted Stories are in the following categories: Exercise, News Updates, Comments, Food Nutrition, Holidays/Nature & Fitness Tips.
Please send me a comment about our classes or anything else and I’ll add it in to our newsletter or I’ll add it in to a new IG Story, thanks very much.

Funny? Hmm maybe …

Q: Why do ants never get sick?  A: Coz they’ve got antibodies 😊

Just a short newsletter this week (the last few weeks’ ones have been lengthy) but just wanted to keep in touch.

Let me know how you’re doing.  Keep in touch 😊

Connecting with Susan:

or click here for Complementary Fitness Youtube channel

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take care, see you soon

Susan x