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Complementary Fitness Newsletter 12 June

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Join our Fitness Pilates, PiYo, Fitness Yoga & resistance/weights classes in Colinton and Craiglockhart, Edinburgh
All classes details and times are and on the Classes page of my website.

Did you know that…
Summer time, warm sunny days have the power to make us feel more positive, motivated, inclined to be healthy and more relaxed. I do like to get outdoors and walk or run in the Dell, breathe in the fresh air and feel the warm sun. I think you notice more too when you’re walking rather than in the car.
Being outdoors and exercising can also help boost ‘feel good’ hormones and it’s a perfect way to up our Vitamin D levels too.
Bring on the sunshine and remember too that when exercising when it’s warm (outside or in class), keep hydrated as we’ll sweat more. Make sure you’re using a good SPF too when outdoors to protect your skin from harmful UV rays.

I’ve read that according to a GP survey, it was found that dehydration is the key cause of low energy in 12% of cases so do make sure you’re drinking enough water/herbal teas etc

and also that catechin compounds in matcha green tea powder have antibiotic properties, fortify the immune system and it’s said, linked to cancer-prevention.

Essential fatty acids aka EFAs are essential to maintain a healthy body and mind.
The brain needs EFAs to keep it working and important ones to choose are omega 3s which can be found in oily fish, nuts eg walnut and almonds, seeds ie sunflower, flax, chia and pumpkin, avocados, yoghurt, milk, cheese and eggs. You’ll have heard that we should avoid foods that contain trans-fats or hydrogenated fats too.

According to the Uni of Copenhagen, the fatty acids in coconut oil can delay cognitive decline due to ageing by giving brain cells extra fuel to repair. Coconut oil can also improve digestion, is a great source of energy, said to improve metabolism and its also a great skin moisturiser too.

According to the journal Lipids in Health and Disease, a compound found in white beans can help to regulate the body’s response to chronic stress. I love making bean and veg stews and tend to use chick peas a lot, sometimes mung beans, black beans, red kidney beans but will get those butter beans soaking and cook them up to make stews, dips or pates. Oh, I also use black beans in a brownie recipe too – easy & delish.

It’s Father’s Day on Sunday (18 June) so hope all you guys enjoy ‘your day’. We’re running in the 3rd Bannockburn 10k on Sunday morning and hope it’s not too hot for running – it can be sunny and hot later in the day though and also, not raining! #neverhappy

There’s still time to book up for our Summer Fitness Lunch next Monday 19 June at 12.30pm in Café Andaluz, George Street. Let me know if you’d like to join us, thanks.

Dates: our pre-summer classes finish on Tue 27 June (oops sorry, last week I said finish 23 June but that was a typo! It’s 27 June) and we start back again from Tuesday 18 July.

Reported in Acta Psychologica, doing just 20 mins of resistance training can improve your memory by 20% – see you on Wednesday 9.30am for resistance and memory training?

Don’t force anything – catch the opportunities and go with the flow.

‘if we want a better quality of life, a better connection with ourselves and with our family, then eating good foods, looking after ourselves with movement, mindset and breath work – this combination of activities and really taking care of ourselves is so critical for us’ – FMTV

The other day, I made a banana choc smoothie (cacao nibs, banana, organic peanut butter, a smidge of raw honey, ground cinnamon and almond milk) and since then, have read that participants in a trial who consumed 12g cacao a day were found to have reversed harm done by ultraviolet radiation on skin and over the course of several weeks, a 3% increase in skin elasticity was recorded – yessss so my tasty, nutritious smoothie has these skin benefits too, good to know.

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