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Complementary Fitness 30 March news + video workouts

Complementary Fitness Logo

NO COMPLEMENTARY FITNESS CLASSES for now until it’s safe for us to meet up and workout again together in Craiglockhart and Dreghorn Loan church halls.

For now, click on my new Youtube videos and exercise along with me/us. 

I’ll film more and upload them soon too.

This week’s news + updates:

How are you coping?  How are you getting on?  Remember that we’re all in this together and we’re adapting and thinking of new ways to get by. 

Just as well I cancelled all of the planned outdoor classes before we got the news last Monday evening about the lockdown.  Obviously we had to observe Government guidelines which we had to adhere to and comply with and things got more strict as the week went on.

Remember to get the latest info on too and there’s also local news on as well as everywhere else atm.

Just to let you know that last Tuesday, I got a great email from ES (all classes) who said:

“I am going to try and stick to your class timetable and started tonight by following  your You Tube videos.  It would be nice to know if anyone else is doing the same and would give me a little incentive.  It’s not quite the same on your own but you put so much into your classes I am determined not to let the side down”.

Thanks very much and yes I’ve now heard from a few of you who say you’re doing the new workouts (see below) and that you’re enjoying them – and with other family members too.

Before I got round to doing and filming the following videos (the ones I sent out by email to you on Thursday and Friday), I got a lovely email from a couple who come to our Thursday fitness Pilates class.  She told me that (and said that I could share with you…)

“Thank you Susan.  These are perfect for us, we really appreciate you taking the time to do this for us all.  Martyn and I doing 30 minutes of your exercises (that we can remember!) every morning and it’s a great start to our day.   It gets us feeling energised, positive and much calmer.  We’re staying well and getting out for a walk every lunchtime – we’re both still working from home and grateful that we’re able to.   When this passes, we know that we’ll appreciate everything a whole lot more.

Sending a virtual hug back and looking forward to seeing you on the other side of this”

Thanks very much M&D

So, here’s a warm up video for you to do along with me to mobilize all the joints

After you’ve done that, you could then click on the new lunging video (link below) too

Here’s a yoga sequence video you could do after the above warm up and lunging sequences

I can see that when I work out and video myself that I wobble, am not as flexible, bendy or as strong as I thought.  I’m certainly not perfect but … I’m human.  I wouldn’t like to video then constantly edit, re-do, touch up or make things look better – who’s got time for that? 

OK we’ve all maybe got a bit more time on our hands just now but then again, there are more important things going on at the moment than trying to look or be perfect or be air-brushed.  I don’t even have any make up on (I don’t ‘do’ makeup anyway – I only just wear a tiny bit of mascara, that’s it – probably why I look 30 years older than I should!).  You’ll see that my usual countdown of “4, 3, 2, .. this is what we’re doing next” previewing is not that great either in the videos.  Who knew?  Maybe you knew all the time, oops, sorry.  Something I’ll need to brush up on.

You’ll see that there are more new exercise videos on my Youtube channel which you can look through and exercise with me.  I’ll add the links to those in next week’s newsletter and in emails to you (I’ll probably have done that by now so you should have them in separate emails).  Good luck, enjoy

It’s been so nice and uplifting to show our appreciation for the NHS doctors, nurses and carers who always do such an amazing and difficult job but it’s lovely when communities come together and Clap for Carers and show our support.  Well done everyone for doing such an fantastic and challenging job.

Last week, I went through some of my cupboards to see what we have/don’t have ‘as you do’ when you have a rummage around or a clear out, and I came across an unopened packet of organic coconut flour which was getting towards the best before date – but not quite.  So I had a look on Pinterest for recipes using coconut flour and I made some coconut pancakes which were so easy to make and only had 2 ingredients: 4 eggs and 3 tablespoonfuls of coconut flour.  I did however use 6 eggs and 4 ½T of coconut flour which made 8 good sized pancakes.  I just blitzed the 2 ingredients in my blender and cooked the pancakes in a hot pan with some coconut oil in.  Coconut flour contains a lot of fibre so quite a bit of wet ingredients (in this case: eggs) are needed.  Still, with only 2 ingredients and them being full of fibre and protein, good for you, great for a treat, they fill you up too.

After I cooked the pancakes on each side, we each had a couple of them after lunch (which was homemade potato and cauliflower soup) with some jam on top (sugar free of course) & dairy-free coconut yoghurt (easy to ‘make’ at home too using probiotic powder and organic coconut milk).  Anyway, they were delicious and I’d definitely make them again. 

Are you baking or cooking more now that you’ve got extra time at home and using up your store cupboard ingredients?  Are you able to get everything you want in the shops?

If you’ve followed a new recipe – or made your own creation and been inventive and want to share the recipe, please let me know and I’ll share it here.  Send me a photo and a recipe.

Maybe you’ve tried making something new?  Or maybe you’ve taken up crafting, reading more, getting stuck into the garden, been more inventive? – let me know.

On Tuesday, we went a walk in Craiglockhart & Colinton Dells as it was such a lovely day.  There were a few families walking or on bikes and a few were running.

I always think it’s so nice to be in nature and to watch and listen to the water either meandering along or moving faster and rippling up over the stones – it’s so relaxing.  Enjoy

I thought you might like to find out more about Colinton Tunnel and Scotland’s largest heritage mural at

I thought you might like this: “happiness is not about getting all you want, it’s about enjoying all you have”.  Good to remember especially in times like these.

A ‘cheeky’ one: “they said a mask and gloves were enough to go to the grocery store.  They lied – everybody else had clothes on”!

Please keep in touch and let me know how you’re doing and if you need any help or support, I’m here for you (even though it has to be virtually/online).


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