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Complementary Fitness 5 July Newsletter

Complementary Fitness Logo

A reminder that this week’s Wednesday & Friday morning classes are back to the usual start time of 10am but please put the following dates in your diary etc for another 2 separate weeks of 9am start on Wed 14 July, Fri 16 July (next week) and Wed 11 Aug & Fri 13 August.  I’ll remind you nearer the time though.

What does it mean to have a strong core and what are the muscles involved?

Working towards and having strong core abs and back muscles help us to have better posture.

The core muscles of the trunk are:

the abdominal muscles (rectus abdominis which can be referred to as the ‘six pack’), transverse abdominis (a layer of muscles that wraps round from either side of the spine round to the front of the body and from the lower ribs to the pelvis), and & external oblique muscles.  The core muscles also consist of the back muscles (erector spinae muscles), glutes (buttock muscles) and pelvic floor muscles.

Core muscles can be de-trained if we sit down too much but we can train our core to be stronger with lots of compound exercises (where lots of muscle groups are engaged at the same time) eg forearm, reverse, side or full plank where we’re strengthening all of the above muscles as well as legs and upper body too.

Having ‘a strong core’ allows us to have and maintain a good quality of life with less aches & pains and less back problems.

We’ve been enjoying some lovely sunny summer weather and eating outdoors, mainly in the garden or even just getting outside and having a coffee.

July is National Picnic Month so it’s a great excuse to get out more if you have a garden or take a picnic to the beach, the park or maybe even the Meadows.

We’ve got some folding chairs so they’re easy to transport in the car or take a folding rug or picnic rug (like the one I use on a Tue & Thurs evening to put all ‘my stuff’ on and keep jackets etc off the grass).

Anyway, there are lots of healthy picnic food ideas from dips eg hummus incl beetroot hummus which is delicious as well as being colourful.  More dip and picnic ideas include baba ghanoush, olives, slices of bread or packs of oatcakes, cherry tomatoes, some carrot battens for dipping, mini individual egg muffins, boiled potatoes in a lemony garlicy dressing, a tabbouleh or veg & quinoa salad.  There are lots of ideas and you’ll have your favourites too so let me know what your fave picnic foods are.

You could also take mini fruity chia puddings – I save small nut butter or jam jars & lids which are great for transporting chia puds.

Beware though that bacteria can multiply faster in warm weather so it may be best to use chill bags/boxes to keep your picnic food cool.

Pinterest is great for picnic ideas.

I thought I’d share a couple of health insights with you from @drmarkhyman

“Food is both the cause of overload of our detoxification systems and the solution.  Adding high quality protein, phytonutrients, vitamin and mineral rich foods along with lots of fibre and fresh clean water keeps our detox system humming and our toxic load low”.


“We have to use our physical state to change our mental state, and vice versa.  There’s a feedback loop between our bodies and brains, which is why mindset and behaviour are so powerful for creating the reality we desire”.

And a quote from Dr Steve Maraboli:  “Every step towards your dream today is a step away from your regret tomorrow”

Did you know that live or raw food refers to fresh, unprocessed food that’s not heated/cooked above 46°c or 115°f, food that retains live enzymes for better digestion and absorption of nutrients.  In the summertime, we eat lots of raw foods without even thinking about the fact that they’re raw eg fruits, veg, seeds & nuts inc soaked & sprouted seeds/nuts.  There’s also fermented foods ie yoghurts, sauerkraut & kimchi.  Enjoy a variety of these daily.

I can’t wait to see you this week for more fitness, strength, flexibility, fun and sun in our outdoor classes at the Padel Court & Paties Rd Recreation Grounds.

As you know, when/if the weather’s not great for outdoor/outdoor Paties Rd Rec Grounds classes, then instead, I can record a Tue/Thurs class & send it to you.

Let’s keep everything crossed for more dry, sunny, warm outdoor classes this week, it makes all the difference.

This week’s class times & details are on the Classes page & I look forward to seeing you this week/soon.

Classes £5 each & you can pay by bank transfer (I can give you my bank details), by card machine when you come to the class or cash.

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