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Complementary Fitness News 12 Feb

Complementary Fitness Logo

Hi, join our Fitness Pilates, Fitness Yoga & resistance/weights classes in Craiglockhart & Colinton, Edinburgh this week to get results in our all level effective classes for men and women (except pregnancy) to help you improve your fitness, strength, stamina, core, posture and flexibility
All class details and times are on the Classes page of my website.


Did you know that
All classes are ON this week even though it’s schools’ half term week and I look forward to seeing you for more fitness and fun.

Exercise makes us feel better because it releases feel-good chemicals, known as endorphins, which help reduce pain and stress, modulate appetite and create a sense of euphoria. It keeps our brains sharp and according to research published in the Journal of Comprehensive Physiology, regular exercise improves cognitive function, slows down the mental ageing process and helps us process information faster. It can help improve our confidence and concentration and also helps beat the blues as people who exercise frequently say they have fewer feelings of depression, anger or stress.
According to a report in The American National Sleep Foundation people who exercise vigorously were twice as likely to get a good night’s rest than non-exercisers.
I believe that group exercise is an effective way at helping us switch off from our usual thoughts and brain-chatter and into the present. As you’ll know if you exercise with us, it’s easier to let go of worries when you’re working your way through an hour’s class, the new exercise sequences, variations and moves!
It may help us just before our workouts to think about what we want to achieve or visualise feeling fantastic afterwards and to stay positive, focussed and motivated to keep going.
Remember that it’s all about consistency, not perfection.

Why start or continue with Fitness Pilates / Fitness Yoga classes?
• Helps to increase your core strength, stability and joint mobility.
• Improves your posture
• Helps you to gain relief from aches and pains
• Helps prevent injuries by addressing muscular imbalances, incorrect or inefficient movements and over-training
• Can help to enhance daily or sports performance eg golf, skiing, tennis etc
Government guidelines suggest that we get a minimum of 0.75g of protein per kilo of our body weight a day to make sure we get enough to avoid becoming deficient and/or to maintain our existing muscle mass.
So if you weigh 60k, you need 60 x 0.75g which equates to 45g a day. If you exercise or run at a moderate pace a few times a week though, you may need more protein to help repair and rebuild muscle fibres.
Try to eat protein at every meal (rather than all in one meal) as protein makes us feel fuller for longer.

I like these quotes by Joseph Pilates: “everyone is the architect of his own happiness” and “exercise is a celebration of what your body can do, not a punishment for what you ate”.

“yoga allows you to rediscover a sense of wholeness in your life where you do not feel that you are constantly trying to fit broken pieces together” – BKS Iyengar

After the menopause, body fat can have a tendency to accumulate around the middle, oestrogen levels drop and bone density tends to decline. It’s important that we do some bone density building exercise and we can do this in our body-weight training classes and also using our hand weights and resistance bands.

I’m sure that you’ll have seen on the TV recently (Michael Mosley’s The Truth About Fitness) and in the news that even a few minutes of high intensity interval training (HIIT) has huge benefits to our health, fitness, metabolism and burning fat and if you come to our Wednesday 9.30am class, you’ll know that we incorporate exercises using hand weights, resistance bands but we also do some high intensity combat moves which help our core, improve strength, helps to release stress and tension and builds muscle too. We usually do some skipping too (using imaginary ropes) and have started doing a bit of cardio training which also has great benefits on our hearts and bone strength too. Fancy an all-over / ‘a bit of everything’ workout (incl a couple minutes of salsa too), then join our class (guys too please – get your wiggle on!).

On 8 March only, our 7pm class Fitness Pilates/Yoga class will be in the Dell Room, Colinton Parish Church, Dell Road – just for that 1 night.

I look forward to seeing you and working out with you again this week and remember that it’s never too early or too late to work towards being the healthiest and best you.

Contact me by email: (type: ‘Pilates/Yoga or Fitness’ in the heading thanks).