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Complementary Fitness News 20 March

Complementary Fitness Logo
Newsletter 20 MARCH 2017

Visit our Classes where/when page for a current list of our Craiglockhart and Colinton, Edinburgh Fitness Pilates, Fitness Yoga & Fitness Resistance/Toning classes and join us this week/soon


Did you know that…
Exercise helps to produce feel-good hormones and neurotransmitters such as endorphins and norepinephrine. It can help to reduce stress as well as keeping you fit – bring it on!

Movement that is coordinated needs to be learnt and this is achieved by correct repetition of an exercise and provides a good foundation for improvement and advancement.

Challenging the control and correct procedure of each exercise will allow development of stamina needed to undertake exercises. Stamina can be seen as the improvement of strength and challenge of the muscles used in exercise which allows for repetitive quality movements.

Lengthening can be seen as the development of flexibility of muscles used in exercise. Muscles need to be able to maintain length to allow for correct movement.

Breathing is important when exercising and correct breathing is one of the foundations of all Pilates exercises. Did you know that Joseph Pilates endorsed active inhalation and exhalation from the viewpoint of cleansing the lungs? This was encouraged in all of the classic mat exercises and current research indicates a link between breathing and trunk stability.
Relaxed breathing helps us to relax and focus too.
As you know, we suggest inhaling to prepare for the exercise and exhaling when performing the exercise or stretch.

Last week was Nutrition and Hydration Week but did you know that some symptoms of dehydration include: fatigue, lower back pain, joint paint, brain fog, palpitations and hot flushes.
Keep yourself hydrated by trying to drink 1.5L of still plain water every day and see how you feel. Staying hydrated helps your skin look good too. It can be very dehydrating working on computers in an office but it may help if you keep a large bottle of water on your desk and drink it throughout the day. I like drinking water with a slice of lemon, lime, fresh mint or cucumber in it to give it some flavour.

If you’re trying to avoid sugary snacks, try a handful of almonds, pumpkin seeds or goji berries or spread some almond butter on a couple of oatcakes. I love nut butters.

We went out for a walk on Saturday stating off along the canal then along the Water of Leith Walkway and although it was pouring with rain and quite muddy, we had waterproof jackets, trousers and walking boots on and it was really nice to get out for some fresh air. We’re so lucky that we’ve got lovely routes to walk along or get up into the Pentlands for a great walk.

According to a new study, researchers found that eating the recommended 5-a-day of fruit and veg could help prevent dementia in older adults. Researchers found that inadequate fruit consumption was linked with a higher risk of dementia. Fruit and vegetables are rich sources of vitamins B, E, flavonoids and beta-carotenoids which have antioxidant and anti-inflammatory properties. Results of the study were published in Age & Ageing journal.

Something to think about:
I’ve just read that low levels of vitamin D can affect your immune response and your ability to fight viruses and I’ve started using a vitamin D oral spray – just something to think about.

Even 5 or 10 minutes a day of simple mindful practices can help us be more peaceful, let go of stress, anxiety, and procrastination. I’ve read that people who regularly implement mindfulness strategies may find lasting physical and psychological benefits ie increase of calm and relaxation, higher levels of energy and enthusiasm, increased self-confidence and self-acceptance and more self-compassion and compassion for others. There are so many apps, websites, podcasts and books that help us be more mindful. I like and have mentioned them before.

I’m really looking forward to seeing you this week for more fitness, flexibility and fun in our classes and hope that you are too, see you soon.

Please add a review on to my Complementary Fitness page – go to the Review Tab a comment 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!

Get in touch with Susan by emailing: and please put ‘Pilates’, ‘Yoga’ or ‘Fitness’ in the email heading thanks.