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Complementary Fitness newsletter 16 January

Complementary Fitness Logo
Newsletter – 16 JANUARY 2017

A list of our Craiglockhart and Colinton, Edinburgh all-level Fitness Pilates, Fitness Yoga & Fitness Circuit classes is on the Classes where/when page of my website and I hope that you’ll come and join us this week.

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


Did you know that…
Last week, our new classes started up again and it was lovely to see and work out with everyone again. It was also really great to meet and welcome ‘new people’ to our classes and we also had some great comments about our classes.

Some comments about of classes:
“I didn’t know what to expect but really loved my first Fitness Pilates class and can’t wait for next week” and
“the Circuit Toning Wednesday class got me exercising again after the holidays which was great – it was a hard class but I know that there were easier options to follow– I know I’m going to feel it (my muscles) in a couple of days but it was good to work in groups too”.

You’ll have heard of Dry January but there’s also Veganuary which is all about being vegan for the month of January. Some restaurants also have offers on vegan meals in Jan too. You can get info and lots of recipes at

Studies show that the stress hormone cortisol may trigger your body to hold on to fat, particularly around the middle. So try to reduce your stress levels, do some meditation, mindful deep relaxing breathing, read a book, have a bath, light a candle, do some yoga and enjoy the stretching and relaxation part at the end of our Fitness Pilates classes.

I made a delicious green smoothie the other morning for breakfast (I may have mentioned it before and already given you the recipe?) but it really kept me going till lunchtime. It’s filled with healthy fats and is nutrient-dense and creamy. It contains amino acids that our bodies need to build muscle as well as omega-3 fats for your brain and heart health. The recipe is enough for 1 serving and all you need is a Nutribullet or blender.
Blitz 250ml unsweetened almond milk, 60ml full-fat coconut milk, 50g spinach leaves (although this time, I used kale), ½ small avocado, 2T hemp seeds, juice of 1 lime and 1 tsp green matcha tea.

We’re going to be having more smoothies for breakfast this week as we’re going to try the G Plan Diet which, as this new book says, is a ‘revolutionary diet for gut-healthy weight loss’.
We do eat ‘from scratch’, don’t have additives, preservatives, processed food, don’t drink much alcohol or have too much sugar but I do like my food and am guilty of having big portion sizes and I do snack a lot too.
OK I probably don’t need to lose that much weight but I’ve found that the fat has piled on over the last few months and of course the 3 weeks that I was ‘off’ over Christmas etc. Wish me/us luck.
Have you decided to go on a healthier eating plan, are you going to try detox-ing or are you going without alcohol for Dry January? I’d like to know.

The most effective way to get rid of visceral fat (which sits behind the abdominal wall and surrounds the organs) is doing high intensity workouts and strength training. Sprints have been shown to be really effective too.
Do you know how you can incorporate some high intensity exercise, strength training and sprints?
Answer: in our Wednesday 9.30am class. However, if your goal isn’t to get rid of any visceral fat, come to the class anyway, take alternative options – you don’t have to work out at a high intensity (low impact is fine and good to boost bone density), use lighter weights and our kettlebells and sprinting – well, go at your own pace by jogging or fast walking. I can’t wait.

Something to think about:
Schedule your exercise and classes into your diary, calendar and phone in advance as it’s a great way to block off the time for you and your workout and builds your exercise habit each week.
Start as you mean to go on and plan your workouts and we’ll work out together.

I look forward to seeing you this week for fitness, strength, flexibility & fun.
If you want to, you can email me to book your place, ask any questions or just turn up and join us.
I can’t wait to catch up with you and work out with you and move forward in our journey.

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.