Complementary Fitness Logo

Complementary Fitness 29 May newsletter

Complementary Fitness Logo

Welcome to this week’s newsletter & updates:

I read a great motivation comment the other day and thought I’d pass it on (even though I’ve mentioned it before, it’s worth re-reading and thinking about again) …

Focus on small improvements every day.

We don’t have to do everything at once, just aim to make progress little by little.


and if not great at time-management, no matter what the task is, it might be helpful to set a timer and work for 25 minutes, take a break for 5 mins then repeat.  It helps us stay focused, avoids burnout and is great for productivity.


I didn’t know this but May is National Walking Month so still time to get out for a walk, maybe in the park, up into the Pentlands or down in the Dell.

Spending time in nature has been scientifically proven to reduce stress and improve mood.

So breathe in fresh air and let nature recharge you.


For a wee change, as part of the warm up in last Tue & Thursday’s classes, we used our rolled up yoga mats as a weight (some were heavier than others!) and focus.

We held the edges of the mat horizontally, diagonally or straight up/down and squatted as we lifted, rotated, extended or used them as in a kettlebell swing.

We’ve used them in this way before but not for a while so it was time to ‘change things up’ and use them in that way again.

One comment after last Thursday’s class was: ‘great class tonight.  Always challenging but in a good way’.


Did you like using the mats in this way last week?

I’m happy (if you are) to use the mats in the same way this week if you missed one/both evening workouts last week.

Advance notice re Fri 23 June

Just to let you know that there’s no class on Friday 23 June but if you usually come to Friday morning’s class, would you be able to come to another class that week instead eg Thursday 22 June fitness yoga at 7pm in DLH?


A few years ago, we were all told to buy products that were fat-free but those products had lots of extra sugar or sugar-substitutes added to them and did not help in reducing weight and didn’t help with the increasing obesity epidemic.


Ok we know that there are twice as many calories in fat (9kcal/g) than in carbohydrate or protein (4kcal/g) when measured gram for gram but a zero-fat diet is not good for us.  Fat is a normal and healthy part of the diet and some fat in the diet is essential.


  • Fat gives us energy
  • Fat helps our body absorb key vitamins eg A, D, E and K1
  • Fat keeps us warm.


Fats are classified as saturated or unsaturated depending on their chemical structure ie length and shape of carbon chains and the number of hydrogen atoms connected to the carbon atoms.


Unsaturated fats are usually liquid at room temperature and considered beneficial fats because they can improve blood cholesterol levels, support a healthy heart and ease inflammation etc.

Also, there are 2 types of ‘good’ unsaturated fats: monounsaturated and polyunsaturated fats.

The monounsaturated variety are fats that are found in high concentrations in things like:

  • Extra virgin olive oil
  • Avocado
  • Most nuts (Brazil, almond, hazelnut, pecans etc)

As we know, although these oils are good for us, we still need to be mindful of the amount we use.


Polyunsaturated fats (essential fats) are like the vitamins of the fat world and we need them in our diets.

There are 2 families of essential fatty acids: omega-3 and omega-6.

Firstly, sources of omega-3 fatty acids:

  • Oily fish eg mackeral, pilchards, sardines, anchovies or fish oil supplements
  • Seaweed/algae
  • Walnuts
  • Flaxseeds or chia seeds
  • Pumpkin seeds


Sources of omega-6 fatty acids:

  • Sunflower seeds and oils
  • Soybean or corn oil
  • Vegetable oil blends
  • Peanuts
  • Animal products from animals fed soy or corn


Another point though is that as a nation, we’re consuming more and more omega-6 oils and fewer omega-3 oils which is problematic and has led to the increase in inflammatory conditions eg Alzheimers, cardiovascular diseases, diabetes etc.


You’ll also be aware of the term ‘trans fats’ too which are man-made fats and they’re industrially produced.

They’re used to add flavour, texture and to increase the shelf life of products but the problem is that our body can’t break down these trans fats so they accumulate in the body and have been linked to an increased risk of chronic diseases eg heart disease etc.


The messages and info about fats can be confusing but the key messages are:

  • We need healthy fats in our diet eg extra virgin olive oil, unrefined avocado oil, unrefined coconut oil and butter.
  • Avoid vegetable fats that have been cooked at high temperature
  • Get your essential fatty acids from a handful of raw nuts and seeds a day (I like to pre-soak nuts and seeds in advance to release enzyme-inhibitors first)
  • If you eat fish, eat 3 or 4 portions of oily fish a week or a good omega-3 supplement
  • Keep your intake of trans fats to a minimum
  • Store well so keep oils out of the light in a cupboard.


Easiest and best way that you can pay for classes:

  • With cash ie £6 per class (always best and I have change)
  • Directly into my bank account (if you don’t have my details, email me and I can give you my sort code & business account number).
  • Alternatively, using my SumUp card machine (although sometimes, it seems to ‘play up’!!)


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:  or

click here for Complementary Fitness Youtube channel

Email me: