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Complementary Fitness News 14 Nov

Complementary Fitness Logo
Newsletter – 14 NOVEMBER 2016

Join our Edinburgh Fitness Pilates, Fitness Yoga & Resistance/Conditioning Core classes to help you improve, your fitness, strength, stamina, core, posture and flexibility.
Let’s get results, look and feel amazing.

All level effective classes for men and women (except pregnancy)
A list of all our current Complementary Fitness classes in Colinton and Craiglockhart, Edinburgh is on the Classes Where/When page – have a look and join us this week.
or mail Susan for details/more info.


Did you know that…
Edinburgh’s Christmas is back from 18 November, celebrating our city at this time of year! On offer: fantastic shows, ice-skating, rides, attractions, markets and free events, there’s something for everyone to enjoy this Christmas. Did you know that Edinburgh postcode holders get 20% off? I didn’t know that but will be visiting soon. Book your visit now and get info and details at

14-20 Nov is Alcohol Awareness Week and this year’s theme is “Knowing the risks”.
The aim of Alcohol Awareness Week is to get people thinking about alcohol and how it affects us as individuals, families, communities and society as a whole. Did you know that alcohol is linked to over 60 medical conditions? Harms from alcohol go much further than the liver, it can cause high blood pressure and is also linked to diabetes, depression and cancer.
Info from and further details at:

Something to think about:
Have you every had zoats for breakfast? Well, I hadn’t heard of zoats till I researched it and found out that it’s porridge oats with zucchini (ie courgette). I found a recipe and thought I’d give it a try (on your behalf too/in the interests of research – ha). You start off putting in a saucepan: ½ cup of porridge oats, a cup of zucchini (courgette – about ½ a large one), a cup of water (I used almond milk and had to actually add more than a cup of liquid) and a pinch of salt and cook. When almost cooked, you add in a tablespoon of flaxmeal, ½ scoop of protein powder, ½ mashed banana and ½ tsp ground cinnamon and cook for a further minute or two. I then added some defrosted cherries, rasps and black berries. It is very filling and contains around 20-24 grams of protein and fibre from the courgette. Adding some toasted almonds or hazelnuts on the top too would add to the protein count. Berries and courgette add to your 5 (or more)-a-day count too. I wonder if Zoats is the new breakfast craze in the US? I also wonder if it would be nice with grated carrot too – oh so many options eh? If you give it a try, let me know what you think.

Zoats with berries
Zoats with berries

We need protein to keep us going and it’s necessary for building and repairing body tissues. It produces enzymes, hormones and other substances that the body uses. Protein regulates body processes ie water balancing, transporting nutrients and making muscles contract (good to know). It also helps in producing your stamina and energy Did you know that the UK Reference Nutrient Intakes (RNI) states that adults under 50, need between 45 and 55 grams a day (depending if you’re a woman or man) and over 50s require between 46 and 53 grams a day.

At the end of the week, I also made another batch of cinnamon, raisin quinoa breakfast muffins. I bought one of the Hemsley Sisters cookbooks (Good + Simple) which I really like and the recipe’s in there. A lot of their recipes are actually in the website too under the Arts and Lifestyle heading then click on the Food tab. If you want the recipe for the breakfast muffins, let me know. A couple of these would be great for breakfast with some coconut yoghurt or a full-fat dairy yoghurt and some berries – yum.

cinnamon raisin quinoa muffins
cinnamon raisin quinoa muffins

I love different breakfast recipes.
If you’re looking for great inspiring recipes, you can find loads on so sign up and save your favourite recipes and ideas to different boards.

Fitness/exercise and other quotes that I like:
“some quit due to slow progress, never grasping the fact that slow progress is progress”

“fitness is not about being better than someone else – it’s about being better than you used to be”.

‘Warning: exercise has been known to cause health and happiness’

Sore? Tired? Sweaty? Out of breath? Good …. It’s working!

“you never know how close you are so never give up on your dreams”


If you’re on Facebook, please go on to my Complementary Fitness page and go to the Review Tab and add a review about our classes, thanks.

Work out with me by clicking on short videos on my Complementary Fitness youtube video channel at
Click on the link above or copy and paste into your browser to watch – and join in!

I look forward to seeing you this week for continued fitness, flexibility and fun