Complementary Fitness Logo

Complementary Fitness News 14 June

Complementary Fitness Logo

We all know what we feel like in the morning when we have or haven’t had a good night’s sleep.

If our sleep has been disturbed, we feel groggy & really tired when we know we have to get up in the morning to face the day.

Maybe we’ve gone to bed too late, maybe we’ve watched the news or a fast-paced all-action thriller on tv just before going to bed and instead of feeling relaxed, our mind is racing and we feel alert.  Maybe we’ve eaten too much/too late or had a few glasses of wine/gin/whatever and although we might get to sleep quite quickly, sure enough, we’ll wake up say 2-3am and find it hard to get back to sleep again.  Try to eliminate caffeine &/or alcohol in the evening and maybe try a mug of sleepy-time tea.  Twinings, Pukka and Clipper do a great range of teas to help you unwind in the evening.

Getting into a good bedtime routine – every night – has so many benefits which include:

  • Sleep helps our mood
  • Sleep softens physical pain (we feel pain more acutely when we’re tired)
  • Sleep reduces stress
  • Sleep lowers blood pressure
  • Sleep can help maintain weight
  • Sleep can boost memory too.

On average, getting 7-8 hours of good quality sleep consistently is important for our wellbeing, improves our immune system & helps us feel rejuvenated.

You’ve probably heard that melatonin (which is secreted by the pineal gland) is important in regulating the sleep-wake cycle.

Some things that you might like to try to help support sleep (according to Ayurvedic medicine, herbalism, Chinese medicine) are:

  • Tart cherries – they contain 10x more melatonin per 100g than the next most abundant food-based source of melatonin. You can buy tart cherry juice and is nice to have a glass of it in the evening.
  • Eating something with nutmeg & sesame/sunflower seeds coz the seeds are rich in magnesium and tryptophan which is an amino acid and when ingested, is converted into serotonin which then supports the production of melatonin. Magnesium helps us to relax and I’ve heard that nutmeg produces a sedative effect.

I also occasionally like to drink banana water to help me sleep too.

Why and what is banana water?

Bananas are rich in magnesium (which help us relax and helps reduce muscle cramps) and the skins have even more magnesium in them, so I’ve read.

I came across this ‘recipe’ a couple of months ago and have been drinking banana water in the evening and it helps me relax & sleep.

So, what you need & what you do is:

  • One unpeeled banana
  • A dash of cinnamon (helps regulate blood sugar)
  • Small pan of water


  • Start boiling a small pan of water (roughly 4-6 cups) and cut off both ends of the banana. Once the water is boiling, add the banana to the pot and boil for about 10 minutes.
  • Remove the pan from the heat and add a dash of cinnamon. Strain the water into a several glass jars and drink 1 cup of this tea before bed.
  • The following day, you can eat the boiled banana with a little cinnamon, by adding it into a smoothie.

As you’ll know I’m ‘on Instagram’ @complementaryfitness and love following others, especially when posts are about health, nutrition & fitness.

Anyway, I just recently started to follow @jaroflemons (website: for lots of healthy recipes) and there’s a delicious Green Apple Detox Smoothie.

If you want to try it, the ingredients for 2 people are:

1 medium green apple, cored & chopped, 2-3 stalks celery, chopped up, 2 cups frozen/fresh kale (I have some growing in the mini greenhouse), 2 cups frozen pineapple, 1½ cups coconut water, 1 banana sliced, ½ lemon juiced and 1T grated ginger (or ½ tsp ground ginger).  Blend everything together until smooth & enjoy.  You could also add a sprinkle of shelled hemp seeds (from Real Foods/ or health food shops) on top for some protein.

14-20 June is Nutrition and Hydration Week.

N&H Week | Nutrition and Hydration Week their mission is to create a global movement that will reinforce, focus, energise, create activity & engagement for nutrition and hydration as a fundamental element to maintaining the health and well-being for our global community.

Nutrition and Hydration Week aims to highlight, promote & celebrate improvements in the provision of nutrition and hydration locally, nationally and globally.

Originally focussing on improvements in nutrition and hydration across health and social care, they’re now welcoming and encouraging everyone to take part in highlighting and promoting nutrition and hydration throughout the week so I’d like to highlight it and bring attention to it here for our health and wellbeing.

Today, 14 June is also World Blood Donor Day and 14-20 June is Men’s Health Week and there’s lots of helpful & interesting info on Men, mental health and Covid-19 | Men’s Health Forum (

I look forward to seeing you this week for more fitness, strength, flexibility, fun and sun in our outdoor classes at the Padel Court & Paties Rd Recreation Grounds.

As you know, when/if the weather’s not great for outdoor/outdoor Paties Rd Rec Grounds classes, then instead, I can record a Tue/Thurs class & send it to you.

Let’s keep everything crossed & put out positive vibes for more dry, sunny, warm outdoor classes though this week & going forward this summer.

A list of this week’s classes is on the Classes page of my website, have a look & come & join us.

Classes £5 each & you can pay by bank transfer (I can give you my bank details), by card machine when you come to the class or cash.

Please Share, Like, Follow and Subscribe as appropriate to my social media channels, thank you 

Instagram or Facebook – @complementaryfitness

If you sign up to Instagram, please follow me.  You’ll see all of posts.  They’re not just pictures/photos – when you click on any one, next to complementaryfitness, you can read what the photo is all about.  Click on ‘more’ to read the whole post.  Easy, go ahead, join Instagram (if you haven’t already) and Follow me, thanks.

I usually post 3 times a week (usually a Mon, Wed & Fri) and also occasionally add a Story as well.

Connecting with Susan:  or

click here for Complementary Fitness Youtube channel

Email me: