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Complementary Fitness Newsletter 13 March

Complementary Fitness Logo
Newsletter – 13 MARCH 2017

I hope that you’ll join us 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. A list of our Craiglockhart and Colinton, Edinburgh Fitness Pilates, Fitness Yoga & Fitness Resistance/Toning classes is on the Classes where/when page so have a look and join us.
If you’d like, you can email me for class info or turn up and join us.


Did you know that…
13-19 March is Nutrition and Hydration Week and if you want to find out more, go to and you’ll see that their mission is to create a global movement that will reinforce and focus, energy, activity and engagement on nutrition and hydration as a fundamental element of maintaining the health and well-being for our global community.
You can also tweet @NHWeek

Oh, talking of nutrition and hydration…….

World Water Day is on 22 March every year which is about taking action to tackle the water crisis. Today, there are over 663 million people living without a safe water supply close to home, spending countless hours queuing or trekking to distant sources and coping with the health impacts of using contaminated water. We’re lucky that we have access to as much clean water as we need for all our needs and can bring water with us to our classes to keep us hydrated during our workouts but if you’d like to find out more about World Water Day, log on to

Avocados are rich in healthy fats, folate, carotenoids and are heart healthy too.
Bananas provide vitamin B6, potassium, fibre and natural sweetness.
Cacao/cocoa powder provides antioxidants and magnesium and
Peanut/nut butter adds protein and healthy fats.
Combine them all into a healthy, delicious chocolate mousse by blending 1 banana, 1½ avocados (or 1 depending on size), ½ cup cacao powder and ½ cup crunchy or smooth PB or other nut butter – I used hazelnut. To make it smoother, add up to ¼ cup almond/other non-dairy or dairy milk and if not sweet enough for you, add a smidge of honey or maple syrup and enjoy. I also topped the mousse off with some hemp seeds but you can add desiccated coconut or berries too.

We had a couple of ‘new people’ again in our classes last week and again, I’d like to say “welcome” again to our Complementary Fitness classes and hope that you’ll regularly work out with us and also encourage your colleagues and friends to join us too, thank you.

Something to think about:
“well done to you, keep up the great work” – as you know, sometimes being active, exercising and keeping ourselves fit can be a struggle and we think that it’s hard to ‘fit’ exercise into our daily routine and lives for a variety of reasons. When we do exercise regularly, we feel the benefits. OK I know that when we start to exercise for the first time, we feel the muscle ache for a couple of days after, but the soreness soon eases. If we continue to exercise, come to classes and work out, we build up our fitness levels and strength and realise that we’ve made significant and incremental changes. So congratulate yourselves on your achievements so far and continue to feel good and improve. I will admit that sometimes, I feel that I don’t have much energy or feel tired when just about to leave to come to a class but I also know that I always feel better after a workout.

Don’t let bad days or weather stop you – continue to shine and improve.

If you want something different, you’ve got to do something different.

I saw this post from Lion Heart Herbs and thought it might be relevant to you/us all:
‘Feeling a little tired? A bit rundown or grumpy?
Question: When did you last invest a good amount of self-care time for yourself?
When did you last kick back, relax and recharge your batteries? Taoist philosophy appreciates and encourages ‘downtime’ as a necessary part of longevity, happiness and energy creation.
If you don’t spend time on replenishing your ‘yin-jing’ – your ‘get up and go will get up and go’! Remember: you can’t give from an empty cup!

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.
Thanks too for taking the time and for the great reviews so far.

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.