Complementary Fitness Logo

Complementary Fitness 5 June newsletter

Complementary Fitness Logo

Thanks to KF (Wed/Fri classes) who gave me a Times Body + Soul pullout from 13/5 about a woman who in January of this year, set herself a 9 week mission to get as fit as possible before she turned 60.  As an extra incentive, she booked a birthday photoshoot and took before and after photos.

She was very determined, disciplined and committed to getting in shape, getting fit and feeling the best in her life.

She said she wasn’t a gym-bunny, is a ‘normal person’, married with 2 grown up kids but that what worked for her was small changes and a lot of effort and focus.

She began eating consciously and exercising regularly which was key to making changes for improvement.  She said consistency is everything.


Before, she did a once a week exercise session and was advised by her PT to increase her strength training to twice a week which she did.

She also did some home workouts during the week incl gardening and upped her 10k daily steps to 15k by walking outdoors and getting more fresh air.


One of her goals was to ‘lift her bottom a bit’ so her exercise programme was designed to include lots of squats (with weights), lunges, glute bridges (shoulder bridges) and side kicks.

Because she sat at a desk a lot because of her job, she slouched and wanted to improve her posture so weights were included when doing bent over rows etc and stretches in her varied exercise sessions.


She changed her diet too and although she cooked and ate ‘from scratch’, she decided to cut out alcohol almost entirely and cut out sweets, cakes and biscuits but did have occasional treats when enjoying a couple of squares of chocolate.

On 1800 cals/day, she ate lots of vegetables, healthy carbs and protein eg lentils, quinoa, good fats like oily fish, salmon and avocado.

The results over 9 weeks were that she lost some weight, lost 4% body fat and also reduced her BMI (body mass index).  She feels taller, more ‘straightened up’ with better posture, sleeps better and for longer and feels happier and better mentally and emotionally.


So the take away message is that it’s never too late to improve our fitness and diet if we have a goal in mind.  It all takes time and effort and it’s good to start somewhere and … to keep going.  Why stop?


Are you inspired by this?

If so, it’d be great if you can share your story and goals with us.

Tell me/us how you’re going about achieving them, what you do on a daily/weekly basis regarding your fitness, nutrition and ensuring you stay active and happy too.

I’d like to hear and if you’re ok with sharing with us in a future newsletter, please do so.

I don’t need to add your name and it doesn’t have to be a big long story (but can be).

Go on – drop me an email.  Thanks in advance.

I read a great article about phytochemicals and why we need them and thought you might be interested too

What are phytochemicals? (And why should you eat more of them?) | UCLA Health


Or copy & paste the link / put the w’s in front)


It does say that we should eat phytochemicals to:

  • Improve immune function
  • Protect the brain
  • Support heart health and
  • Prevent cancer


and as an example, phytoestrogens help protect against bone loss, some cancers and cardiovascular disease.

Phytoestrogens can be found in foods eg soybeans and products (ie tofu, tempeh), flaxseeds and garlic.


Easiest and best way that you can pay for classes:

  • With cash ie £6 per class (always best and I have change)
  • Directly into my bank account (if you don’t have my details, email me and I can give you my sort code & business account number).
  • Alternatively, using my SumUp card machine (although sometimes, it seems to ‘play up’!!)

Remember to let me know if you have any comments, news and keep me updated with anything that’s happening with you ie health-related stuff, goals, achievements etc.


Connecting with Susan:  or

click here for Complementary Fitness Youtube channel

Email me: