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Complementary Fitness Newsletter 23 January

Complementary Fitness Logo
Newsletter – 23 JANUARY 2017

Our Fitness Pilates, Fitness Yoga & Fitness Circuit 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 this website so come and join us.


Did you know that…
Currently, in one of our ‘stations’ in our Wednesday 9.30am Circuit Toning Fitness class in Dreghorn Loan Hall, we’re using and working with Gliding Discs. I thought I’d upload a tiny short video of a couple of exercises using the discs. In the first Circuit, we step on the front of the mat and lunge one leg out to the side, squeeze it back in then lunge the other out and in. We can breathe in to lunge out and out to come back to neutral/standing (and pull in core abs while also strengthening inner thighs). We can also use our arms by reaching forward or diagonally across (optional). In the second circuit, we can bring our hands to the floor and with knees bent, either lunge alternating single legs back and in or lunge both legs back and in. Ok some don’t want to take this option and if so, don’t use the discs but just lunge back one leg then the other.
I also show that you anyone can hold on to a chair and lunge.
In the video, you’ll can see what we’re doing as part of our circuit class and by the way, you’re welcome to come and join us. As in all our classes, there are various options to make the workouts easier or more challenging depending on you and how hard to can and want to work (out).
Click on (or copy and paste) the youtube link and watch:

According to, regular practice of Gratitude causes happiness and has the following physical benefits: improves cardiac health, improves immune system, improves quality of sleep and you’re more likely to take care of yourself. It can also lower blood pressure, reduce stress and makes you experience fewer aches and pains. Read more benefits on their website.

We’ve had some more really great feedback about our Fitness Pilates (FP) classes and I thought I’d share a comment from a ‘new’ person who’s now attended 2 Tuesday FP classes and she says “I loved my second class!
Really good fun, pushed me and a great escapism from work head! Thanks so much – your enthusiasm is great to be around! Looking forward to seeing you on Tuesday for class number 3” Thanks very much Isla.

Last Monday, I/we started the G Plan diet so this is week 2 and it’s going really well.
It’s 3 meals a day and breakfast is a smoothie then it’s usually either soup or a stew for lunch and dinner.
I find that the meals are great and I do love smoothies but find that I struggle between breakfast and lunch as I’m hungry and have had to have ‘early lunches’!! at around 11am (or sometimes, at 10.45! ha).
We’re eating in an 8 hour ‘window’ too so I’m kind of justifying the early lunch! Hmm.
In week 2, we can start to add in additional extras which I’m looking forward to and also have the occasional healthy treat.
I decided to make Apple ‘pie’ antioxidant bites from a book that I have and thought I’d share the recipe with you. It says it makes 16 but I made 20 out of the recipe. If you’ve got a food processor, it’s really easy.
Oh, the recipe did say coat in raspberry powder but I used organic desiccated coconut instead.
I didn’t have any lucuma powder so used baobab powder instead. It’s said to be a great source of antioxidants, Vitamin C, potassium, calcium, iron, magnesium, dietary fibre and is claimed to boost energy levels and support the immune and nervous systems. So, blend 175g dried apples, 85g pecans, 50g rolled oats (or I used quinoa flakes),
2T maple syrup/raw honey or I used organic molasses, 1T lucuma powder (or baobab as above), 1tsp ground cinnamon,
½ tsp ground nutmeg, ¼ tsp ground cloves, about 4T cold filtered water (I used cold green tea).
You can get the ingredients from either Real Foods or online from
Happy days! Here’s a photo.

Something to think about:
Let me know how you’re getting on in our Fitness Pilates, Fitness Yoga and/or Circuit Toning classes.
I hope that you’re enjoying your class/es and feel that they’re helping you to improve your fitness, strength, tone, flexibility etc. I know the classes can be hard but as you know, there are options.
If you’re ‘new’, don’t go for 100% in your first class (or first few) but build up and improve on your strength, fitness, flexibility and posture each week. I’ve been really loving taking the 10 minutes at the end of our Fitness Pilates classes (Tue & Thurs) where we stretch more, concentrate on our breathing (more) and where we feel the stretches.
I hope that you feel the same – let me know.
Also, if you’re happy to have a comment ‘in print’ in next week’s Newsletter, please send me your comment, your ‘ok’ to do so and I don’t have to add your name or initials.

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.