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Fitness + Lifestyle Newsletter 29 April

Complementary Fitness Logo

Newsletter – 29 April 2013

Hi and Welcome to this Complementary Fitness Newsletter
All classes are now only £5 and are for men and women

Check out our COMPLEMENTARY FITNESS classes on the Classes page and join us


You may remember that Amy who used to come to the Thursday Pilates class with her mum and that 6 months ago, Amy was in a serious car crash and that she fractured her spine. Since then, she’s had lots of treatment, physio etc and she felt that she was able to return to Pilates. Well, Amy returned back to her first class on Tuesday last week and it was great to see her and have her in the class again. I didn’t know how much Amy would be able to do (neither did she or her mum) but she got on really amazingly well.
She sent me a facebook message saying “Thanks Susan, your support in the class was amazing and I even surprised myself at what I was able to do”. Welcome back Amy and I/we look forward to seeing you on Tuesday and look forward to helping you improve your strength, fitness and wellbeing.

Health & Lifestyle
Mindfulness based meditation can alleviate mild to moderate depression.
Mindfulness means being aware in a kindly way of your body, feelings and thoughts and can be practised while sitting or standing or walking.
With practice, you can learn to catch the downward spiral of habitual negative thoughts, creating a pause so you can choose to respond to such thoughts differently.

Try this detox glowing green smoothie – it’s packed with nutritional goodness and your skin will thank you for it:
1 ½ cups water, 1 head organic romaine lettuce chopped, ½ head of large bunch organic spinach, 3-4 stalks organic celery,
1 organic apple cored and chopped, 1 organic pear cored and chopped, 1 organic banana, juice of ½ organic lemon.
Optional: 1/3 bunch organic coriander / 1/3 bunch organic parsley.
Add the water and chopped lettuce and spinach to a blender.
Start the blender on a low speed and mix until smooth.
Gradually moving to higher speeds, add the celery, apple and pear.
Add the coriander and parsley if using.
Add the banana and lemon juice last.

The fats and facts about Avocados
Although high in fat, the omega 9 rich oleic acid found in avocados contributes to brain function, helping you stay sharp as well as being proven to lower cholesterol. Oleic acid has also been shown to encourage a feeling of fullness.
Avocados are high in both soluble and insoluble fibres, contributing to overall good digestive health and are also a great skin food.

Bananas for health
Bananas are a great energy boosting snack, their high levels of vitamin B6 contribute to a healthy nervous system, helping to fight stress and increase energy levels. A good source of potassium, bananas help to restore electrolyte balance after exercise. They also aid regulation of blood pressure and blood sugar levels which in turn will help curb cravings for sugary snacks. Bananas contain prebiotics, encouraging a healthy gut and optimum digestion.
In addition, they contain the amino acid trypotphan which assists production of serotonin making bananas a good mood food.

Did you know?
That of the estimated 145 million massages received in 2012, the primary reason people turned to massage was for medical reasons such as pain relief, soreness, stiffness and recovery from injury. According to the American Massage Therapy Association survey, 87% of these clients believe massage can be effective at relieving pain.

Drinking green tea every day can reduce the risk of stroke by up to a third.

Vitamin D deficiency warning:
Vitamin D deficiency is becoming a big problem in the UK. A recent BMJ report revealed that over 50% of the UK adult population have insufficient levels of vitamin D during winter and spring and almost 90% of us are unfamiliar about advice on taking a vitamin D supplement. The Department of Health have advised daily vitamin D supplements should be
Taken by all pregnant and breastfeeding women, under 5s, the elderly and people who have low or no exposure to the sun. Vitamin D is made by the body in response to exposure to sunlight. Getting outdoors for 15 minutes of daily sun exposure (without sunscreen) between 11am and 3pm during April to October will help to improve your quote naturally.

Something to think about
It’s not that some people have willpower and some don’t, it’s that people are ready to change and some are not.

My ‘other job’ as a Complementary Therapist –
As a Complementary Therapist with over 12 years experience I’m offering Swedish or Remedial + Sports Massage, Reflexology and Hopi candle treatments if you want to make an appointment with me.
Email me for details.

Email me at:

take care
see you soon

Susan x