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Complementary Fitness 9 March News

Complementary Fitness Logo

We got some really great feedback from one of the guys who comes to our Thursday (or sometimes Friday) class who, as a thank you, said that I could share the following comment with you about our classes:

“I attended my first fitness Pilates class with you on the evening of Thursday 12th January 2006 as a rather sceptical student who thought he would feel awkward and be intruding in an entirely female domain.  I was initially cajoled and persuaded by my wife who suggested that your classes might improve my fitness levels and extend my blossoming tennis career!!  I rather think though that it was more of a ploy to get me out of the house for an hour or so.

I first came along convinced that I would last only a few weeks and be especially embarrassed at being unable to live up to the standards of the ladies in the class.  Of course in the beginning it was difficult being the only man in the class and not knowing how or whether I had a pelvic floor “to pull up”!  But your welcome and professionalism in making everyone feel that they could achieve better fitness was genuine and convincing, and here I am – yes over 14 years later – still trying hard to impress you with my lunges, side stretches, plank and warrior poses.

It is very pleasing for someone who enjoys playing sport so much as I do, to see in recent years more men engaging in your mixed Pilates and yoga classes and recognising how good you are as an instructor and teacher.  You accommodate the mixed classes and different abilities so well and the fact that so many people keep coming year after year is a credit to you.  Of course, I also credit you with my amazing abs and hard earned physique and fitness levels (only joking!!), but we all certainly feel much healthier.

I do genuinely want to thank you for making the many years fitness classes so enjoyable and I hope that we all can keep going for many more years in the future” SB

(You can see the SB’s comment and my reply if you click on the News tab of my website and under the 2 Mar box, you’ll see the number 2 in the comments icon.  Click on the 2 which will take you directly to the Comments section.  Or click Read More and scroll down.

I would like to update the Client Testimonials comments on my home page – you’ll see them if you scroll right down.  The 5 testimonials/comments have been on there for ages and although they’re all really great and I appreciate them, I wonder if you would please give me a 1 or 2 sentence comment (verbally or by email)about me/our classes/how you like them/any benefits etc, thanks very much.  I look forward to hearing from you soon.

I thought I’d give you some general stretches from for the lower half of the body which may be particularly helpful if you’re training for the marathon which is on 24 May or a ½ marathon, 5 or 10k or shorter jog or run and want to improve your flexibility, these may help:

1) Wide legged, forward fold stretches hamstrings, inner thighs and hips.

Separate the feet about 4 feet wide and make sure your toes are facing the same direction as your torso. 

Hinge forward at the hips, resting your hands on either yoga blocks, hands or forearms on the floor or reaching for the outside of your ankles.

2) Downward facing/Inverted V position which is a classic yoga pose that stretches the hamstrings, calves, lower back and glutes.  It also elongates the muscles of the spine and releases tight shoulders.

Stand at the end of your mat with feet about 12 inches apart and fold your torso forward over your legs. 

Walk the hands forward about 4 feet, towards the front of your mat.

Keep the hands shoulder-distance apart and your weight pressed evenly through the hands.

Try to lift your sitting bones up as you sink your heels down to the floor.

I also like 3) Triangle Pose which helps to lengthen the muscles at the side of the body.  By extending the muscles at the side of the body, this may help contribute to a more natural running style/gait.

Begin standing with feet about 4 feet apart. 

Turn your right foot out 90 degrees so that your toes face the top of the mat. 

Raise your arms out to the sides so that they are at shoulder height. 

Reach out through the right fingers as you shift out of your waist. Then pivot and reach the right hand down to rest on your shin, a yoga block or the floor and reach the left arm up toward the ceiling.   Hold the stretch for a few deep breaths then repeat on the opposite side, reversing the direction of the feet (ps you don’t have to hold a kettlebell at the same time!!).

Did you also know that our adrenal glands help to support metabolism in the body and our response to stress, and help to regulate a healthy immune system and blood pressure. With our hectic lifestyles and constant exposure to stress, it’s no wonder they get easily fatigued.  If we constantly feel stressed, exposure of the adrenal gland to elevated hormones ie adrenalin and cortisol omitted, can lead to digestive issues as well as further health concerns.  Alcohol, caffeine and processed sugars are best avoided for adrenal fatigue but thankfully, there is an abundance of foods that can be enjoyed to support healthy adrenal function ie foods high in B & C Vitamins and magnesium such as dark, leafy greens, nuts, legumes, whole grains and moderate amounts of healthy fats – all the ‘good stuff’.

In last week’s newsletter, I said that if/when you’re going through a stressful time, try some deep, relaxed breathing and/or do some meditation.  I said I’d downloaded and Calm app and find that helps me to relax.  Stretching also helps reduce stress, gives you back a bit of ‘me-time’ and focus so do some of the stretches mentioned above.

take care and I look forward to seeing you soon

Susan x