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Complementary Fitness Newsletter 22 May

Complementary Fitness Logo

Welcome to our Complementary Fitness Pilates, Fitness Yoga & resistance band/weights classes in Colinton and Craiglockhart, Edinburgh

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
All classes details and times are on the Classes page of my website.

Did you know that…
We can continue to change unhealthy habits to healthy ones which include getting enough rest and sleep, aiming to eat a healthy diet, exercising and getting out in the fresh air and choosing organic options over chemically-sprayed products on our skin and in our house. Aim for progress, not perfection.
Little healthy habits can change us and shape us.

For myself, I’m really, really bad at wasting time scrolling through social media. I have found some really interesting sites online; I love Pinterest and scroll through healthy/alternative/lifestyle stuff but an hour (or usually 2) can pass easily on social media and before I know it, I have to dive into the shower and rush about and don’t feel as organised as I’d like! Social media can, at the time, seem relaxing to scroll through ie just click on this, have a read … then I might click on another link which I read or glance through and then I realise or remember that I’d got up early to ‘get stuff done’, that I got side-tracked and then feel frustrated and realise that I’ve got nothing done! Agghhh!

So I thought it would be a good idea to change this to putting a time limit on my laptop and instead, choose to:
get more done in the house – oh and garden too!
make a list of what needs done and ‘just do it’
think about menus and prepare meals
meditate or just relax more.

Stretching gets your blood circulating and can help to relieve muscle tension as well as stress.
It’s great to keep the joints mobile, improve range of motion with something as easy as shoulder circles.
It’s a good idea when you get up in the morning to stretch out your back, neck, shoulders and legs and prepare yourself for the day ahead. Keep up your stretching and flexibility with us in our classes – that way, your routine is planned, you get it done and feel a whole lot better during and after.
Take those options when necessary too to make it your workout.

I ‘like’ Natural Healthy Team on Facebook and there are lots of interesting articles on their website at There’s an article with exercises for a ‘better butt and slimmer legs’ which include lots of lunges and squats – a lot of which we do in our classes but there are a few more challenging variations ie pistol squats (ie squatting with 1 leg forward, foot off the ground!) Have a look.
There’s also an article and recipe for joint, bone and knee pain which is: blending 2T cayenne pepper powder, 1 cup apple cider vinegar/warm olive oil and ½” grated ginger. It says apply to the affected area, leave on for 20 mins and regular use should ease pain and discomfort.

Do you make smoothies for breakfast/during the day? If you do/don’t, it’s easy to add these ingredients into a blender and whip up a quick and nutritious smoothie/shake which will help to fill you up. The basic ingredients for any smoothie is:
1 cup of liquid (could be coconut water/milk, almond or dairy milk, green tea etc), ½ cup of berries (ie blueberries, rasps etc – whatever is in season or add frozen berries), ½ cup veggies or leaves (ie kale, spinach, chard etc). You can also make it thicker or creamier by adding ½ an avocado or a banana. You can also add ground cinnamon (good for blood-sugar stabilization), ground ginger or cacao powder.
If you like a sweeter smoothie, then add a teasp of honey or maple syrup. Vary the ingredients for lots of options and tastes.

I look forward to seeing you in class this week and working out together.
Let me know how you’re getting on with your fitness and goals and
Let me know about our fitness lunch the week of Mon 19 June.

Click on the Review Tab and add a comment about our classes, thanks.

Check out & work out with me on my Complementary Fitness youtube video channel at

Or email me: (type: ‘Pilates/Yoga or Fitness’ in the email subject heading thanks).