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Complementary Fitness 30 May Newsletter

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Welcome to this week’s newsletter & updates:

Just to let you know that all class are ON this week so even if you’re celebrating the Queen’s Jubilee, please still come to classes on Thurs evening & Friday morning (& Tue & Wed of course too).

It’s great to have goals and aim towards improving our health, lifestyle, fitness levels etc.

When we start something new, we don’t usually see or feel any benefits overnight but if we keep going, keep up the momentum, stick to ‘the plan’, improvements do build up and take shape.

You may want to keep track of your progress by keeping a note in a diary or journal ie note how you felt during or after participating in a class or if you tried a new food or recipe, how was it?  If you learned a new skill, changed your diet or lifestyle in some way, how did you feel in the short term and also in the longer term?

Celebrate small wins and achievements as well as the big ones.

Last week, we talked about sleep and how important it is to health and I suggested buying and wearing a pair of blue light blocking glasses in the evening when watching tv or using your phone/ipad/laptop.

I ordered a pair of blublox glasses which arrived last week and I really think that they help.

I mentioned a 20% off link (blublox.com and use the code livemore at the checkout).

 

Anyway, getting back to sleep ..zz….zzz….zzzz

When our regular sleep is less-than adequate/of short duration, it’s associated with an increased risk of weight gain and obesity in adults and children.

I’ve heard that a lack of sleep triggers levels of the hungry hormone called ghrelin and decreases levels of leptin (the satisfied/satiety hormone) and a lack of sleep can also result in impulsive decision making and eating more calories or unhealthy foods and snack choices.

 

Did you know that depression and other mental health issues are linked to poor sleep quality and sleep disorders?

I’ve read that 90% of people with depression say that they don’t sleep well or don’t get enough quality sleep.

When we regularly get less than the optimal 7-8 hours sleep a night, we can be more susceptible to developing colds, viruses, and have increased risks of not just weight gain, but type 2 diabetes, high blood pressure, depression as we mentioned and more.

 

Some of you have asked me about my fitness Pilates/yoga footwear and for years, I’ve been wearing minimalist vivobarefoot lightweight trainers and would recommend them.

If you want to try them, you can also get a one-time 20% off code if you order any vivobarefoot.com footwear if you also use the ‘LM20’ code or go straight to DR. Rangan Chatterjee’s feel better, live more podcast | Vivobarefoot.  or livemore.com/uk/livemore

 

Ok they’re pricier than some other makes but I think they’re great, comfortable and last for years (I still wear my first black with blue pair that I bought years ago) and great getting 20% off.

You’ll have seen the black pair I usually wear to classes: Primus Trail II FG Women’s which, I’ve just noticed are in the sale and £39 cheaper than when they were full price.

They also have other shoes/boots in the sale at the moment too.

You get a 100-day trial and if you’re not happy with your purchase, you can return them for a full refund.  Not bad and not many other companies offer that!

Fresh air, exercise, relaxing, a healthy diet (incl reducing alcohol intake, not eating too much/late in the evening), meditating, journaling are all things that can all help us get into a good sleep routine.

Last Tuesday in class, I brought and picked up my 1 or 2k hand weights and as we were doing some exercises in the warm up squat section, I used the weights, just for a few minutes and said that if anyone wants to bring hand weights this week, feel free to and use them, even for 5 mins in that part of the class – bringing and using weights is optional, absolutely no pressure to bring/use them, up to you but you can if you want to.

I read recently about moving more to improve our memory and it was part of a Friday Five email from Dr Chatterjee (you can tell I’m a fan) and it said:

‘We all know that exercise is good for our physical and mental health, but were you aware it also provides brain benefits when it comes to our memories?

One study at the University of California, Irvine found moderate exercise can increase connectivity between parts of the brain responsible for memory formation and storage.

The researchers found as little as 10 minutes of light physical activity could positively affect mental acuity.

Another study, published in the Journal of Alzheimer’s Disease, showed exercise boosts blood flow to 2 key areas of the brain associated with memory.

Other studies have found the parts of the brain that control memory and thinking are larger in volume in people who exercise regularly compared to those who don’t.

This is great news for longevity, but more immediately for any of you who have exams looming or a big work project ahead.  Your best prep?  Head out for a brisk walk to power up your brain’.

 

As we’ve said before, exercise has many benefits including reducing the risk of Alzheimer’s Disease (AZ) and I read an article naming some risk factors in midlife that may set the stage for AZ in the future.  Read this interesting article here:

What We Know About Your Alzheimer’s Risk (drperlmutter.com)

 

As always, I look forward to seeing you this week and working out together.

Connecting with Susan:

www.youtube.com/communityfitness  or

click here for Complementary Fitness Youtube channel

Email me: info@complementaryfitness.co.uk

www.complementaryfitness.co.uk