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Complementary Fitness 30 January newsletter

Complementary Fitness Logo

Welcome to this week’s newsletter & updates:

Wow January almost done, yay.

Onto February (well, from Wednesday onwards), more fitness and fun and mid-Feb, a great excuse for my (daily) 2 squares of healthy 85% organic dark chocolate.


A comment after last Thursday’s fitness yoga/Pilates class:

“Thank you for a wonderful full-on class tonight.  It really enjoyed it even although is was very, very tough!  It was different and interesting as per usual.  Keep up the great work”.

Thanks MW


I love welcoming new people to our classes and to welcoming back people returning people who used to come and have re-joined us again.  Thank you to all new people, returners and regulars – each one of you makes our community fitness classes so special.

I was interested in a post from David Wolfe where he shared the research showing that kimchi reduces difficult fat and reduces neuroinflammation of the brain (I must eat more of it for those reasons, ha)

I do buy kimchi ie the one without fish sauce in it!  I mean: who needs fish sauce in it?


I also love sauerkraut but have started making my own which will be ready soon.

I love the taste of fermented foods and kimchi is spicier than sauerkraut so it’s good to have variety and diversity of probiotics.

Anyway, the article sites some of the potential benefits of regularly eating kimchi as:

  1. Improved digestion: Kimchi contains probiotics, which can help improve gut health and digestion.
  2. Anti-inflammatory effects: Kimchi contains compounds such as capsaicin and allicin, which have anti-inflammatory properties.
  3. Weight loss: Kimchi is low in calories and high in fibre, which can help with weight loss.
  4. Lowering cholesterol: Some studies have found that consuming kimchi can help lower cholesterol levels.
  1. Cancer prevention: Some compounds found in kimchi, such as sulforaphane and isothiocyanates, have been found to have potential cancer-fighting properties.


For healthy gut function, it’s important to eat lots of food with prebiotics, probiotics, fibre and enzymes from fermented foods and drinks.

Talking about drinks, I’ve been making my own soya kefir and it’s soooo easy to make and tastes delicious and is great as a base for smoothies.


I also love sourdough bread and usually buy it from the Twelve Triangles bakeries (there are several in Edinburgh) but want to try to make it myself.  Sourdough has more probiotics and less gluten than ‘ordinary bread’ making it easier to digest.  Research shows that the resistant starch in sourdough is friendlier on blood sugar levels and anyone with insulin issues.

I know making your own fermented foods and drinks takes time but these things can’t be rushed anyway plus, you know what’s in your own home-made foods ie making them with organic ingredients, filtered (instead of tap) water, mineral salts (instead of pure sodium white salt).  In courses, I’ve also read that gut, brain, sleep, stress levels and immunity all depend on the amount of living probiotics that we consume.


On the subject of bodies and brains: 5 things we can also do to improve them –

  1. Nourish our body with a balanced diet to provide the brain with the necessary nutrients that it needs to function properly eg a variety of fruits, vegetables, lean protein, healthy fats & complex carbs.


  1. Move your body every day because regular physical activity has been shown to have numerous benefits for brain health (as well as the body). Exercise increases blood flow to the brain which can help support cognitive function and improve our mood.


  1. Get plenty of quality sleep – it ‘s essential for health and overall wellbeing including brain health


  1. Connecting with others can have a positive effect on mental wellbeing and brain function. Socialisation can help to improve mood, reduce stress and increaser self esteem and self worth.  Let’s stay connected to each other in our classes.


  1. Keep mentally active by challenging our brain eg solving puzzles and learning new skills. New skills for me: fermenting ie making kombucha, sauerkraut, hopefully sourdough soon – what about you?


Let’s continue to challenge ourselves with our fitness, bodies and brains and 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.

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