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Complementary Fitness Newsletter 5 Sept

Complementary Fitness Logo
Newsletter – 5 SEPTEMBER 2016

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)
All classes details and times are on the Classes Where/When tab, just click on and join us this week


Did you know that…
it was great to be back last week and to work out with you. I hope that you weren’t (too) sore a day or a couple of days after the class. If you were, I’m sure that your muscles eased off after that. Don’t let the muscle ache in your abs, glutes and/or legs put you off – you’ll get stronger and fitter week by week. I’m really looking forward to working out with you again this week and to finding out how you got on. If you haven’t been to our classes in a while, please come back and join us – we miss you and it would be great to see you again.
Please encourage friends etc to join you/us, thanks.

there are no quick fixes – it’s all about consistent, hard work.

there are some September challenges out there that you might want to take part in –
Sugar-free September – I’m in. No sugar or honey for me. I’m cutting right back. Even those gluten-free or dairy-free ‘healthy’ cakes often still contain a lot of sugar. Sugar and carbs spike insulin, promote fat storage which can be easily laid down as dangerous belly fat.

there’s also National Cycle Challenge. Find out more and register at The challenge is about helping grow cycling across the UK and giving you a chance of winning some fantastic prizes. You can ride a bike anytime, anywhere in September to go into the draw and help your team climb the National Leaderboard.
Feel the freedom of 2 wheels and encourage others too – join today (register by clicking on the link above) and help spread the joy of cycling!

Something to think about:
If you haven’t been to our classes for a while, no problem – you’re very welcome to come back and join us and work out with us. We’re a friendly bunch and try to have fun while we’re exercising too. Please try to encourage your friends, family, colleagues etc to join us too if they’re talking about getting fit. Just bring them along or direct them to my website, get them to fill in the PAR-Q Screening Form and Lifestyle Questionnaire and if they have any questions about the classes, you can get them to email me – details at the end of the Newsletter. Please also Sign Up for our weekly Fitness Newsletters (like this one) and get them emailed to your Inbox (mark as ‘Safe’) every Monday.

Eat clean and healthy and make your health a priority.

Calories from fat (healthy ones eg avocado, olive oil, coconut oil etc) speed up your metabolism. Fats have to be burned and are not stored easily because they don’t spike your insulin levels. I do love avocados, olives, olive oil and coconut oil/milk etc.

So.. with the no-sugar, no/low carb thing, I’m thinking more about healthy, nutritious and filling meals and decided to make quinoa, chia seed porridge with berries. I saw the recipe in this month’s Healthy (H&B) mag and thought I’d give it a try. It’s filling and delicious.
I cooked 100g quinoa in double the volume of coconut milk/water till it was just about cooked then added 2T chia seeds and a tsp vanilla extract. The recipe mentioned adding 2T honey but I didn’t do that as I thought it would be sweet enough with added berries. When it was cooked, I topped it with some pomegranate seeds and a few Scottish rasps. Yum. ps I didn’t eat it all myself. The recipe said it was for 4 – hmm
quinoa and chia seed porridge with berries

Over the weekend, I also made a green breakfast smoothie which is in Dr Mark Hyman’s Eat Fat, Get Think book (I’d recommend it). I have a Nutribullet and used the large cup and blitzed 1 lemon which I quartered (kept the seeds in), 1 avocado, peeled & stoned, 2 celery sticks, some organic spinach leaves, a handful of parsley and coriander, 1 cucumber (well, I used about 1/3 instead of the whole, again organic, cucumber. If I’d used the whole one, the smoothie would’ve been more liquid probably). I also added a tsp of coconut oil (although the recipe says 1 tsp extra virgin olive oil), a pinch of sea salt and enough water till you get the desired consistency.
I didn’t add water and mine was thicker so I added enough in a small bowl, topped with some rasps and ate it with a spoon. There was enough smoothie mixture so the next bowl, I topped with shelled hemp seeds.
All in all, the smoothie kept me going till lunchtime, it was very filling.
Green breakfast smoothie with hemp seeds

Green breakfast smoothie with rasps

Quotes that I like:
Eighty % of success is simply showing up – Woody Allen
The harder you work for something, the greater you’ll feel when you achieve it.
Your life doesn’t get better by chance, it gets better by change – Natural News
“You can’t cross the sea merely by standing and staring at the water” – Rabindranath Tagore

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 fitness, flexibility and fun