Fitness Newsletter 10 September
Newsletter – 10 September 2012

Hi and Welcome to our September term Complementary Fitness Newsletter
All Complementary Fitness classes started back last week and I’m so excited and raring to go and work (out) with you to improve your fitness, health and wellbeing. To email me, use

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

Did you know?
Muscular Strength refers to the amount of force a muscle group can produce against resistance in a single effort. It’s important to develop this for many reasons including decreased risk of osteoporosis and injury during sport and increased muscle mass. We tend to lose muscle as we age so the more strength training you do, the better – come and join our Wednesday 9.30 am class to improve your muscle strength and mass.

Cardio Fitness – the ability of your heart and lungs to deliver oxygen to your working muscles during exercise, can be improved through specific aerobic training. Join us on a Friday at 9.30am to improve your cardio fitness.

Muscular Endurance – the ability to use your muscles repeatedly over a longer time frame, is affected by slow twitch muscle fibres which use oxygen to generate more energy for continuous muscle contractions. It’s key for everyone as it allows you to go about day to day activities with better form ie good posture and less back pain and injuries and less fatigue.
If you want the benefits of increased and improved muscular strength, cardio fitness, muscular endurance along with improved flexibility and body composition, come and join us in as many Complementary Fitness classes as you can.

Here’s a cheery subject (!! not) but it gets you thinking: 5 regrets people have on their deathbed
We all have some regrets right? Well, a nurse who spent years nursing the dying shared the top 5 regrets she heard from patients. When questioned about any regrets they had or anything they would do differently, common themes surfaced again and again. Here are the most common 5:

1 “I wish I’d had the courage to live a life true to myself, not the life others expected of me” This was the most common regret.
2 I wish I didn’t work so hard – this came from every male patient that I nursed. They missed their children’s youth and their partner’s companionship.
3 I wish I could better express my feelings – “many people suppressed their feelings in order to keep peace with others. As a result, they settled for a mediocre existence and never became who they were truly capable of becoming”.
4 I wish I stayed in touch with my friends – “there were many deep regrets about not giving friendships the time and effort that they deserved. Everyone misses their friends when they are dying”.
5 I wish that I had let myself be happier – “many did not realize until the end that happiness is a choice. They had stayed stuck in old patterns and habits”.
What do you think of the list?

Organic tomatoes produce higher levels of disease preventing polyphenols than conventionally grown tomatoes. Source: University of Barcelona

Real Foods have 60 new 50% off promotions starting today for 2 weeks – have a look at and grab a bargain or two.

Health + Lifestyle
In a blender, put 1 peeled orange, a handful of soaked goji berries, cacao powder, maca powder, cacao butter and coconut oil for a lovely yummy raw dessert *
Natural anti-oxidants can help boost your immunity! Why not invest in prevention? Try acai powder, goji berries, wheatgrass and greens. *
* – Jennifer Thompson @rawfoodbliss

Edinburgh’s Great Deal is where you will find great deals every day. Deals on designer brands, beauty, days out, romantic getaways, and fashion. Everything you could ever want at a substantially reduced price.

Herbal teas – avoiding caffeine might sound like a challenge but drinking herbal teas help to hydrate your body and provide a refreshing alternative to plain old H2O. There’s a variety of herbal teas out there which can be refreshing, revitalising or calming. To wake you up, you could try Morning Time which blends rooibos, red ginseng and maca from or to help you concentrate try Teapigs Matcha Green Tea Birt & Tang Cycle Plus tea combats PMS symptoms To boost energy, try Dr Stuarts Gingko Plus, to aid digestion and ease bloating, try Peppermint tea and to help you sleep, try a Chamomile or Valerian tea. Clipper’s Sleep Easy Tea is a calming combo of chamomile, honeybush, lemon balm and valerian to help relax, calm the nserves, alleviate insomnia and aid sleep. Real Foods and some supermarkets have a great selection of herbal teas to choose from.

Something to think about
Action is the bridge between intention and manifestation.

Connect your body and mind with conscious breathing:
Observe the gentle inhalation and exhalation of your breath while imagining the air filling every part of your body down to the tiniest cell. When you focus on breathing and begin to slow it down, you are tapping into your subconscious mind and consciously taking control of your breath.

“When we are caught up in a destructive emotion, we lose one of our greatest assets: our independence” – Dalai Lama

Discounted Fitness Pilates – if you book up for both the Tuesday and Thursday Fitness Pilates classes in the same block.

Lastly – let me know how you’re getting on in class. Are you enjoying the classes? How did you feel after last week’s classes ie week 1 of our new Autumn term? I’d love to know.
What are your aims and goals for this new term?

Email me at:
Thanks for reading this week’s Complementary Fitness newsletter,

I look forward to seeing you soon,
Susan x

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