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Complementary Fitness 6 March newsletter

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Welcome to this week’s newsletter & updates:

I read some research about physical activity and mental health the other day which says that: ‘sedentary and inactive people are 3 times more likely to have higher levels of depression than active groups’ and that ‘physical activity can improve the downstream cardiovascular risk factors of people with depression and anxiety’.
The report also goes on to say that: ‘when physical activity has been recommended as a viable intervention for improvements in mental health, the emphasis has been on upstream effects including increases in concentration of brain-derived neurotrophic factor (BDNF), reduced inflammation, increased blood flow to the brain, increase in endocannibinoids (neurotransmitters), neuroplasticity (the ability of the brain to change through growth) and increased dopamine levels’. And ‘accumulating 2.5 hours of moderate-intensity physical activity (recommended), reduced depressive symptoms by 25% while 1.25 hours per week of moderate physical activity reduced symptoms by 18%’.

I know it’s tempting to binge-watch various series on tv (I sometimes do), but prolonged sitting and tv viewing time can increase cardiovascular risk factors by reducing blood flow and sheer force in the arteries resulting in blood pooling in the large veins in the lower legs. So maybe if we are engrossed in a film or series, the best plan is to schedule in regular activity and movement (even while sitting watching ‘the box’, doing calf raises might be a plan to get blood flowing more). Get up and move regularly, do some squats maybe while putting on the kettle for that cuppa between programmes!

Who loves a lunge and /or a squat or 4 or more? Answer: in case you’re wondering: we do.

From the above info and everything we’ve talked about before in our newsletters, to keep ourselves fit and well, aim to get at least the recommended amount of exercise per week (150 mins) for lots of health, body and mind benefits and personally, I think that when we exercise with others, we also get social and connection benefits and we can encourage each other too.

Although I’m not a gardener (I know that a lot of you are), I’m still looking forward to better weather, warmer days and I can get out into the garden and do a bit of a tidy and get more weeding done. Doing a bit of garden tidy is another way to tick off our exercise minutes or hours.

I used to often make (& sometimes still do) overnight oats and thought you might like to try this chocolate banana version (which serves 2):
In a bowl, mash 1 banana, add in 1 cup rolled oats (ie ‘regular’ porridge oats or quinoa oats), 2T chia seeds, 4 tsp cacao powder, 11/3 cups non dairy/dairy milk, ¼ cup chopped walnuts and optional – 4tsp maple syrup (I wouldn’t as it’s sweet enough but you could if you wish).
Stir and divide the mixture between 2 jars/bowls and let it sit for at least 4 hours or overnight. When it’s ready, you could top each one with more chopped walnuts, cacao nibs, berries, more banana or coconut yoghurt and enjoy.
(recipe adapted from

100 Miles in March for Mind takes place right throughout the month of March, with Mind asking people to get their 100 miles in throughout the month in whatever way they can, whether it’s a run a walk, a scoot or a cycle.

It’s International Women’s Day on 8 March. Its about celebrating the achievements of women across the globe and just to let you know that I’m supporting all of you lovely women for being you. (and before you ask: yes there’s an International Men’s Day and its on 19 Nov and we can support all of the guys then).

I’ve just found out about Heal Scotland (website and Facebook page) and wondered if you might want to learn about this organisation too.
Heal Scotland is a not-for-profit organisation that provides educational resources and events to help the people of Scotland take control of their health and wellbeing to live the best possible quality of life.
There are various helpful and interesting articles on their blog page
Heal Scotland – Health & Wellness Blog
There are also health and wellness classes and events throughout Scotland as well as online ones and March is Meditation & Mindfulness Month in the Heal Scotland Health and Well-being Community Hub (check out the Events tab)

With kind permission, Bryce (Tue class) has allowed me to share a couple of his recent videos of the zoo if you’d like to have a look, show your kids/grandkids.

The first one is general and about 14 mins long

and the other (about 5 mins long) is dedicated to the delightful otter family, enjoy:

(click the links or maybe copy and paste the links into your browser to view).

Thanks for reading this week’s newsletter this week which has lots of (hopefully) useful info in it. Let me know if you have anything interesting you want to share or a class comment (good or bad).

Let’s continue to grow, move forward and challenge ourselves in many different ways.
Let’s keep ourselves fit and stay active, flexible and strong and get your 150 recommended minutes of exercise by joining a couple of our classes a week and going for a walk, jog etc.
I look forward to seeing you this week for more fitness, flexibility, strength, social connection and togetherness as well as fun.

Reminder that you can pay for classes:
1) With cash ie £6 per class
2) Directly into my bank account
3) 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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