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Complementary Fitness 5 February newsletter

Complementary Fitness Logo

Welcome to this week’s newsletter & updates:

I thought you might be interested in a free 7 day health online reboot.

If so, click on

What can you accomplish in a week?

Well, each day focuses on a different subject ie

  • Getting right with food
  • Invigorating exercise
  • Dealing with stress
  • Mastering time
  • Improving your sleep
  • Boosting energy and
  • Focus and willpower.


They’re ALL really important health topics and you also get 21 days free access to resources, downloads, instructional videos and meditation tracks.

I recently signed up to the 7 day health reboot (surprise!! ha, not) and found it really interesting.

You always learn something new or get to re-remind yourself.

On his website, Dr P Shojai also has a list of books, courses, podcasts under the various tabs/headings.


Did you know? ..

  • Prolonged exposure to blue light emitted by digital screens, tv and electronic devises can lead to eye strain aka computer vision syndrome.

To reduce the strain, consider using blue light filters on screens, blue light blocking glasses and taking regular breaks from screens.

I wear blue light blocking glasses each evening when watching tv and they help.


  • I like this quote by Mahatma Gandhi: “It’s better to walk alone than with a herd going in the wrong direction”.


  • Good bugs v bad bugs (in our microbiome/gut):

‘Good’ bugs tend to love minimally processed plant foods that contain lots of prebiotic fibres eg asparagus, artichokes and lentils.


Higher levels of ‘bad’ gut bugs tend to be linked to highly processed foods that don’t contain much fibre eg fast food, cakes, refined white flour and potato chips.


  • Probiotic foods eg live fermented yoghurts, kefir, sauerkraut and kimchi include lots of good live bacteria and/or yeasts that are beneficial for our bodies.

Eating small quantities of these foods regularly may help ‘seed’ our gut with new types of the good bugs.


  • Researchers discovered that people who eat over 30+ different plants a week, had a more diverse mix of gut bacteria than those who ate less than 10 a week – interesting. Keep challenging yourself to eat a wide variety of different vegetables, leafy greens, seeds, nuts, legumes, whole grains and fruits in a day/week.


  • Our gut bacteria are linked to everything from heart health and food preferences to our immune health and blood sugar and fat responses after eating.


As you know, I love a chia pudding and sometimes, have it for breakfast.

There are soooo many options, variations eg changing up nuts, seeds, berries, adding in superfoods (ie maca – great for hormone health or camu camu powder – which is loaded with vitamin C), cinnamon powder, nut butters etc etc.


If you’d like to try this one, get/look out the ingredients, mix the ‘pudding’ ingredients and leave it to set for a few hours/overnight and enjoy.

In a glass or jar, mix the following pudding ingredients:

¼ cup chia seeds

¾ cup almond/other dairy/non-dairy milk

1 or 2 medjool dates, chopped

1T cacao powder

1 scoop of collagen powder (* see below) &

A pinch of salt (brings out the flavour but use a good quality sea salt).

When it’s ready and you’re going to eat and enjoy it, you could top it with eg:

  • Berries
  • Banana slices
  • Desiccated coconut
  • Chopped nuts (pre-soaked, drained & rinsed to aid digestion) eg walnuts/pecans
  • Or mix ¼ cup yoghurt, 1T cacao powder & 1T almond/other milk together and spoon over.


Info re chia seeds:

Chia seeds are also the richest plant source of Omega-3 (the vital fats that protect against inflammation such as arthritis and heart disease).

Dah, dah, dah … just so you know, they contain more Omega-3 than salmon.

When you mix chia seeds with a liquid, the seeds swell up thickening the mixture to a gloopy gel-like pudding-y texture.

Doesn’t sound appetising but they’re good for you and I love the texture.


* Collagen is a protein that plays a vital role in many parts of your body, such as your skin, bones, joints, and muscles.  Some of the benefits of collagen are that:

  • It may prevent bone loss and promote bone health by increasing bone density and reducing the risk of fractures.
  • It may reduce joint pain and inflammation by maintaining the integrity of cartilage which is the rubber-like tissue that protects our joints.
  • It may improve skin health by increasing it’s elasticity, hydration and firmness.


“Don’t see training as an activity with health benefits.  See it as a baseline requirement for wellness and an essential component of maintaining health and protecting longevity” a quote from Dr G Lyon


It’s ‘all good’ – would you agree?  (ie nutrition, lifestyle tips, fitness, exercise, sleep etc)

Reminder to send me any info, articles, local or other news etc that you come across that we can share with each other, thanks.


How you can pay for classes:

With cash ie £6 per class

Paying directly on my iphone or

By bank transfer into my account.


Connecting with Susan:  or

click here for Complementary Fitness Youtube channel

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