Fitness Newsletter 12 August

COMPLEMENTARY FITNESS classes all on till 23 August. Holiday week so no classes 27-30 August.
Then all our brand new Autumn classes begin from 3 September – details on Classes Page.
Book your place for the new 6 week Fitness Pilates blocks Tue +/or Thurs NOW


Something to think about
A goal without a plan is only a wish.

It’s all about effort….
It’s not about perfect. It’s about effort and when you implement that effort into your life … every single day, that’s where transformation happens. That’s how change occurs. Keep going, remember why you started. (from #crossfit)

Remind yourself that it’s ok not to be perfect

It never gets easier. You just get better.

Every person is a work of art in progress (from @DavidWolfe)

Did you know?
that a 13-year study involving over 20,000 people by Professor Kay-Tee Khaw at the University of Cambridge, found that just 4 factors; not smoking, eating 5 servings of fruit and veg a day, low alcohol consumption and keeping physically active, adds 14 years to the life of those in the study.

that it takes 3 weeks to break a habit, 6 weeks to make a habit and 36 weeks to hardwire it. So your first commitment must be to set up a regime that you can stick to for 6 weeks. This is one of the reasons I run Fitness Pilates in blocks of 6 weeks: to get you into the habit of exercising, attending, working out with us, seeing that over the course of a few weeks, that you can improve, get fitter, stronger, healthier, look and feel better.

that some core principles to a healthy lifestyle are:
1. Follow a low Glycemic Load, Mediterranean–style diet that keeps your blood sugar even, keeps hunger at bay and delivers a lower calorie intake that is key to a longer, healthier life.
2. A high intake of antioxidants; by choosing those multi-coloured fruit and vegetables, eating at least 5 a day.
3. Eating healthy fats from oily fish, seeds and nuts with an emphasis on the Omega-3 fats and avoiding saturated and hydrogenated fats.
4. Maximising your intake of vitamins and minerals; eat the most nutritious foods you can, fresh, raw when possible
You’ll soon notice the difference in a short time, you’ll lose weight, gain energy and your skin will improve.

this about exercise? Getting everyone on an effective regular exercise programme would probably be the single most effective and cheapest way to reduce the incidence of diabetes, cardiovascular disease, stress, dementia and high blood pressure. Yet most people in western societies struggle to achieve the minimum recommended amount of 30 minutes of ‘moderate to vigorous’ physical exercise per day. So, are you with me on the road to fitness and a happy and healthy lifestyle? If so, come and join us in as many classes that you can.

that if you didn’t go to the Foodies Festival at the weekend, you can still get recipes, reviews, competitions and news if you log on to
and that is also a great resource of interesting info on all aspects of healthy living and lifestyle.

Recipe: raw chocolate ice cream – a dairy free vegan ice ‘cream’, serves 4
3 bananas (approx 300g/10½oz), 3 tbsp raw cocoa/cacao powder, 1 tbsp agave nectar
Peel the bananas and cut them into 2cm/¾ inch pieces and put them in a freezer bag and freeze for 3 hours. Take the bananas from the freezer and place in a food processor or blender with the cocaoa/cacao power and agave nectar. Process until smooth. Serve immediately or refreeze for a firmer consistency. (recipe from 100 Everyday recipes: Vegan)

Diary Dates
From 10 to 26 August, Charlotte Square garden will be transformed into a bookworm’s haven for the 30th Edinburgh International Book Festival. Choose from over 700 events, browse in the bookstore or relax at the fully licensed bar.

Complementary Therapies
Let me know if you’d like to book an appointment with me for a relaxing massage or deep tissue sports massage or reflexology treatment.
Please keep giving me all your feedback, keep me updated on your health and fitness improvements, thanks.

Email me at:
take care, I’ll see you in classes this week/soon.

Susan x

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