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Complementary Fitness 6 February newsletter

Complementary Fitness Logo

Welcome to this week’s newsletter & updates:

We’ve been doing a few half roll down and roll ups in class recently and they’re great for building and maintaining strength.  We just need our own body weight, no weights or resistance bands required – although to start with, you could have a resistance band under your feet, hold on to the handles to help you roll down and especially back up again or use a large towel rolled up under feet, holding on to the ends, works just as well.


So, to perform these half roll down/ups, sit on your sitting bones, on your mat, sitting up nice and tall with shoulders relaxed and down, feet on the floor and feet and knees hip-distance apart.  You can have your arms stretched out in front of you or easier to hold your hands to the outsides of your knees to help support you.

Inhale to prepare then exhale as you bring your spine into a C shape, drawing lower ribs and hips closer together and pulling in your core abs.

Begin to sit back onto your glutes, tilting your pelvis forward and pulling in and up pelvic floor muscles.

Roll back half way, keeping that C shape in the front of your body.

When you’re ready, inhale and roll yourself back up, one vertebrae at a time until you come back to sitting on the sit bones, back in a neutral long line and repeat (ha not indefinitely but as many as you can or want to)


I read that according to a 2016 study (which included a review of 37 other studies), showed that regular yoga can be as effective as more strenuous forms of exercise when it comes to heart health.  You may have heard that chronic stress is a major risk factor for heart disease and we all want to avoid that and other diseases.  Working the muscles and mindful breathing have benefits of helping to lower blood pressure and relieve stress.  Researchers have also found that yoga leads to lower cholesterol and can aid weight loss too.

I usually use home-made soya kefir as a base for smoothies but as a change, I sometimes use coconut water for the base.  Coconut water has electrolytes including potassium, it’s high in vitamin C which helps support our immune system and it’s also a great post-workout drink.

If you’d like some smoothie or breakfast ideas using coconut water, go on to smoothie-hub/breakfast-smoothies.list


Did you know that polyphenols are the largest and most health-boosting family of compounds found in the plants that we eat.  They’re in many of our fruits and vegetables but they’re also in olive oil, tea (especially green tea) and coffee, some nuts, dark chocolate and many spices.


I like this quote by FM Alexander and thought I’d share it with you:

‘People do not decide their futures, they decide their habits and their habits decide their futures’.

Let’s continue to challenge ourselves in many different ways.

Let’s keep ourselves fit and stay active, flexible and strong.

I look forward to seeing you this week for more fitness, flexibility, strength, togetherness and fun.


Reminder that you can pay for classes:

  • With cash ie £6 per class
  • Directly into my bank account
  • Using my SumUp card machine.


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.


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