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Complementary Fitness Newsletter 29 August

Complementary Fitness Logo
Newsletter – 29 AUGUST 2016

All classes are back/are on this week – details and times below
Join our Edinburgh Fitness Pilates, Fitness Yoga & Resistance/Conditioning Core classes to help you improve, your fitness, strength, stamina, core, posture and flexibility.
Let’s get results, look and feel amazing.

All level effective classes for men and women (except pregnancy)


Craiglockhart Parish Church Hall, Craiglockhart Drive North, Edinburgh
TUESDAYS 7.30 pm FITNESS PILATES our new 6 week course starts 30 Aug, book up/join us

Classes in the Dreghorn Loan Church Hall, Dreghorn Loan, Colinton

THURSDAYS 7.30pm FITNESS PILATES new 6 week course starts 1 Sept – book up/join us



Did you know that…
this is a longer-than-usual newsletter but lots of info plus I’m excited to be back after having a (bit of a) break last week. Happy reading, here goes….

our new Autumn term of classes officially starts back this week from Tuesday 30 August and now that the schools are back, I look forward to seeing you in as many classes as possible. If you can, please sign up for the Tuesday and/or Thursday 7.30pm Fitness Pilates blocks – they’re only £29 for each 6 week block. You can of course, pay as you go for each class at £5 each.
If you want to work out in the 2 Thursday classes (Fitness Yoga at 6.35pm and Fitness Pilates at 7.30pm, you only pay £8 for both). ALL classes in a month is £45 and there are 22 classes in Sept to work out in!
Standing thigh stretch

we had a really great weekend in London last weekend and apart from hiring Boris bikes on the Sat & Sun and cycling along the Thames Pathways, which I loved and it was amazing, we also hired a row boat and lazed about on the river too. I actually had a turn at rowing and it’s not as easy as it looks! It’s hard to get the rhythm but like anything, I’m sure it would get better with practice! We also went to the British Museum, Greenwich, Covent Garden, walked through Green Park, St James’ Park, saw the British Maritime Museum, took photos outside Buckingham Palace and much more. Our weather was mixed with a bit of rain and lots of sunshine but we had a great time and it was lovely to see Steven too.
Susan outside Buckingham Palace

You may want to sign up to Edinburgh & Lothians Greenspace Trust’s newsletter which re-connects people with their local greenspaces. In the latest newsletter, there’s info about South West Edinburgh Armed Forces Covenant, Forestry Commission Dementia Woodland Activities, Harrison Park and much more.
Go to for info or to sign up.

Pumpkin seeds are an excellent source of protein, fibre, essential fatty acids, magnesium, iron, zinc, essential fatty acids and potassium. I buy seeds, nuts, coconut oil, dried fruit, cacao nibs & powder etc from (they’re based in East Lothian) and if you go to their website, you’ll find a recipe for wholesome baked granola which also has pumpkin seeds in there too. Give it a try and let me know how you get on (or if you want the recipe).

Something to think about:
Mary Warnock (she used to come to Thurs Fitness Pilates) has asked me to tell you about a study which is being led her colleague Calum McMullen and to find out if anyone is interested in participating in a Bioforce Menosan herbal preparation for menopause. The study is hoping to find ladies who would be interested in taking part in the study to see how Menosan affects hot flushes and other lovely ‘change’ symptoms. Menosan has been on the market for ages but not many people know about it. I’ve agreed to put the info about the study in this newsletter and some of you may be interested and if so, please get in touch with Calum – details below. Also, if you know if someone else who would be interested, please pass on the info and Calum’s email address. Here’s the study info:

“Are you tired of night sweats disrupting your sleep? Are you weary of hot flushes ruining your day?

My name is Calum and I am conducting research at Queen Margaret University funded by Bioforce (UK) Ltd., investigating the effect of fresh sage ingestion on menopause-associated hot flushes and sweating.

Hot flushes and night sweats are a common problem amongst menopausal women and have been found to seriously impact upon quality of life. Hormone replacement therapy has previously been used to help manage the symptoms of menopause; however, concerns over long term use have resulted in many women being reluctant to begin hormone replacement therapy, meaning a safe and natural alternative must be found. Sage has recently emerged as a safe and organic substitute to hormone replacement therapy in relieving menopause-associated hot flushes and night sweats, having been used previously as a herbal remedy to manage excessive sweating.

Menoforce® is a licensed, convenient, once-a-day herbal remedy to help control the common, socially uncomfortable hot flushes and accompanying night sweats that make peaceful sleep elusive. The organically harvested, fresh sage extract has made Menoforce® one of the most popular over the counter treatments for menopausal discomfort on the market today.

This project will investigate what effect, if any, dietary supplementation with fresh sage has upon menopause-associated hot flushes and night sweats, and will explore the mechanism(s) by which any change occurs.

To be eligible to participate in this study you must be:
* Female
* Between 35-60 years of age
* Currently experiencing hot flushes and/or night sweating associated with menopause
Unfortunately, you will not be suitable to participate in this investigation if you:
* Have a known allergy to sage
* Smoke
* Have a history of cardiovascular disease/difficulties

If you wish to participate in this investigation, you will be required to attend Queen Margaret University, Edinburgh, on 3 separate occasions at 2 week intervals. On each occasion you will be subject to passive whole body heating using a foot bath; this is to raise your core body temperature and cause your blood vessels to dilate. You will be required to sit comfortably with your feet inserted into a water bath maintained at a constant temperature while covered with blankets, with only your face and right hand left exposed. Your blood pressure, heart rate and temperature will be measured and recorded at 3 minute intervals for the duration of the procedure. Heating is continued until your blood vessels dilate, at which point, your feet will be removed from the water bath and the blankets removed also, with monitoring continuing at 3 minute intervals for a further 12 minutes. You may experience some mild discomfort during this procedure but be rest assured the method is safe and well tolerated. You will also undergo a self-administered, investigator supervised finger prick test during the procedure to assess liver function, pulse wave analysis to investigate cardiovascular function and be subject to a mood questionnaire to see if the intervention has had any effect on your well being and to gauge your satisfaction. Participant’s will then be assigned a readily available, over the counter tablet containing fresh sage tincture to be taken once daily, as recommended by the manufacturer, for a period of four weeks. The aforementioned procedure will be repeated at 2 week intervals and should last no longer than 1 and a half hours.

You will be able to withdraw from this study at any point without giving prior notice or reason.
There is a participation fee too.
If you would like to participate, ask any questions or find out more please feel free to contact Calum
Contact Details: Researcher: Calum McMullen

Quotes that I like:
“The only failure is not to try” – Sister Madonna Buder (aka the Iron Nun) who’s an 86 year old nun who’s competed in more than 40 Ironman Triathlons – challenges that would be tough for people half or even a quarter of her age. Well done, keep going, she’s such an inspiration so don’t give up.

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!

I look forward to seeing you this week for continued Summer fitness, flexibility and fun