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Complementary Fitness News 1 July

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Well, we’re back in Craiglockhart church hall at our usual time of 7.30pm this week and I look forward to seeing you there and in ALL our classes this week.  As I mentioned last week, all of our classes are ON over the summer, no breaks, no holidays so come to as many as you can.  Grab the babysitters if you need childcare and take time for yourself to exercise, move and keep active.

A thought: don’t be afraid of being a beginner or a newbie in our classes – everyone has to start somewhere.  If you’re new to Complementary Fitness classes, you’ll be made very welcome and given lots of options to make each workout right for you.  Sign up to our weekly fitness newsletters on the News page of my website and get all the info, news, tips, photos etc and continue to work out with us as often as you can.  Did you know that 70% of people who start a fitness plan, quit – but not you, not this time.

‘great things never came from comfort zones’!  Keep challenging yourself to get results.

‘If you’re tired, learn to rest, not quit’.

We’re back today from a great long weekend in London where we wondered round lots of parks, enjoying the great weather (Saturday was really hot and sunny), lovely restaurants and cafes and seeing our son too.  It’s great to have a few weekends booked throughout the year enjoying short breaks in different places.  Sometimes, it’s just as nice as going away for a 1 or 2 week holiday in the year. 

Where are you off to this year?  No matter where you’re going, remember your SPF, your sunnies and to keep yourself hydrated especially if you’re going on a flight or train journey.

I’m always on the hunt for info, articles and anything interesting that I can add into your weekly fitness newsletter and was Wendy (Tue/Fri classes) said that she’d listened to a podcast by Matthew Walker, through the Deliciously Ella site which was all about the importance of sleep.

The link is

You’ll probably hear an add on 1st (and maybe half way through) but the podcast will soon start and you’ll find out more on why we need to get restorative sleep.  Thanks so much Wendy for this.  I’ve listened to it and it’s really interesting and lots of info to put into practice – so much so that I’ve ordered the book.

One of the tips that’s given, which I’ve been saying for years, is that if your mind is racing, thinking about what happened during the day, your plans for tomorrow etc, then write it all down on paper and look at it afresh in the morning.  Literally, try to get it out of your head and down on paper.

Please get in touch with any other useful and interesting info and articles that we can share here.

Last week, I was having a look through the NHS website for health, fitness & exercise advice and thought I’d share the 5 steps we can all take to improve our mental wellbeing.  They advise that if we give them a try, we could feel happier, more positive and able to get the most from life.

  • Connect with the people around you: family, friends, colleagues and neighbours and spend time developing these relationships.
  • Be active  Find an activity that you enjoy and make it a part of your life.
  • Keep learning – learning new skills can give us a sense of achievement and a new confidence.  What have you always wanted to learn but haven’t got round to yet?
  • Give to others – even the smallest act can count, whether it’s a smile, a thank you or a kind word.  Larger acts, ie volunteering in a local community group, can improve your mental wellbeing and help you build new social networks.
  • Be mindful – be more aware of the present moment, including your thoughts and feelings, your body and the world around you.

Last week I mentioned that I made probiotic coconut yoghurt – which was easy to make and really delicious by the way and that I kept aside the liquid part of the cooled coconut milk to make smoothies.  Well I decided to make a hazelnut cacao nib coconut water smoothie which was lovely and ‘just what I needed’ on Friday afternoon.  So in my nutribullet cup, I added… probably about 1 cup of coconut water, a good heaped tablespoon of hazelnut butter and a handful of cacao nibs.  I then decided to add in some shelled hemp seeds (extra protein and for thickness) and ‘just because’, I added in some freeze dried beetroot pieces which may sound odd but honestly, it was “nutritious and delicious” as I always say.  You could omit the beetroot pieces or in fact, add in any berries or leave them out and then the result would be a sort of nutella-type lovely drink.

The type of fat that’s in coconuts is medium-chain saturated fatty acid which is metabolised into energy quickly in the liver (rather than being stored as fat).  Coconut milk also has potassium which helps to control fluid balance in the body and helps heart muscles.  Magnesium also helps convert food into energy and contributes to bone health.

I’ve heard this quote before and came across it again and thought I’d share it with you:

‘your life is your garden, your thoughts are the seeds.  If your life isn’t awesome, you’re watering the weeds’

I look forward to seeing you this week for more summer fitness, fun, exercise/stretch options & variations while we’re working towards improving our flexibility, strength, posture and balance too. 

Lastly, keep me updated with your health and fitness goals and achievements and any comments, thanks.