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Complementary Fitness 31 January Newsletter

Complementary Fitness Logo

We all know that exercise is good for the body – and mind – and I’m sure I’ve said it before but it can boost our mood, improve our sleep and help us deal with anxiety, stress, depression.

When we exercise together, it connects us, we can catch up with each other, feel connected which again is all good for our body and mind.

It’s great to get outside for a walk, a run, play golf, tennis etc and great to out in nature.  I’m looking for the better weather, some sunshine and warmer and longer days and I’m sure that you are too.

That’s month one almost done and dusted and it seems to have been a quick one.

Onwards and upwards.

I’ve mentioned before but just to remind that magnesium is involved in over 300 chemical processes in the body and brain from energy production to muscle function.

We need magnesium for lots of reasons, although I’ve read that as many as 70% of us get less than the recommended 350 – 400mg needed per day which can lead to magnesium deficiency.

So what are some of the benefits of magnesium?

  • Muscle relaxant – when magnesium levels are low, your muscles may contract too much and cause symptoms eg cramps or muscle spasms
  • Supports mood – studies show that magnesium plays a critical role in brain function and mood and low levels have been linked to an increased risk of depression.
  • Improves sleep – promotes overall wellbeing & relaxation resulting in better sleep
  • Regulates blood pressure – studies suggest getting enough magnesium may help keep blood pressure under control. The mineral helps to prevent blood vessels from constricting and can improve blood flow.

and some of the foods high in magnesium are:

hemp seeds, pumpkin seeds, cocao & dark chocolate, spinach, almonds, wheat germ, chia seeds, Brazil nuts, cashews, peanut butter, oats, Swiss chard, avocado, tofu, black beans, mackerel and mussels.

Great ways to calm the mind

  • Focus on your breathing
  • Go for a walk
  • Drink some green tea in the morning
  • Listen to some music
  • Have a warm bath

(from @jdvhealthcare)

Food for thought:

I found this healthy gorgeous peanut butter (PB) + jelly smoothie recipe online and thought I’d share it with you.  I can’t wait to try it out.

It’s high in protein, fibre and healthy fats and is great for breakfast and only takes 5 mins to prep, serves 1 and 445kcals.  You’ll probably also see that it contains chia seeds, spinach and peanut butter which are 3 on the above list of foods containing magnesium – happy days.

Anyway, here goes:

In a blender, add all the ingredients and blend on high until creamy:

1-2 cups spinach, ½ cup frozen blueberries, ½ frozen banana, 1-2T PB, 1 scoop plain/ vanilla protein powder, 1T chia seeds, ½ – cup coconut water.  Pour into a glass and enjoy.  You could top it off with a drizzle of PB and some fresh blueberries or other fruit.


Let me know if you make it and what you think.

I read this quote the other day & thought you’d like it too:

“you make your choices and then, your choices make you” – Darren Hardy

I can’t wait to see you and welcome you to this week’s classes.

‘Technically’, you don’t have to pre-book your place in a class however, if you’d still like to email me, I’m happy.  It’ll give me a rough indication of how many are coming to classes.

Please still wear a face covering when entering & leaving the church halls, thanks.

See you soon.

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