Fitness Newsletter 13 May

Newsletter – 13 May 2013

Hi and Welcome to this Complementary Fitness Newsletter
Join our classes – details on the Classes Page and they’re now only £5 and are for men and women


Feedback + New website Article:
I’m sure you’ll be interested to read about Amy’s progress since she was in a serious car accident and fractured her vertebrae 6 months ago. Before the accident, Amy regularly attended our Thurs Fitness Pilates classes and had built up considerable strength. She’s now returned to our Tuesday class and has kindly written an update on how she was after the accident and how she is now – and how she’s getting on in the Pilates classes. I’ve added this to the Articles page and it’s well worth reading. Amy says she appreciates all the support she’s been getting and thanks everyone in class for their concern too – thank you.

Health & Lifestyle
12 Healthy and delicious snacks – and all under 100 cals too!
Apple slices and peanut butter: 1 small apple slices, 1 teasp (no sugar) peanut butter
Fresh/frozen fruit – a few grapes, ½ banana, strawberries (freeze overnight or not)
Fruit and yoghurt – ½ cup fat free yoghurt (try 0% Greek), ½ cup berries, sprinkle cinnamon
Guilt free popcorn – 3 cups air popped popcorn. Option sprinkle cinnamon
Rice cake and peanut butter – 1 rice cake, top with 1 tbsp sugar free peanut butter
Cinnamon and fruit – 1 large apple or medium banana sliced, sprinkle cinnamon
Banana berry smoothie – ½ banana, ¼ cup berries, ½ cup almond milk, ice cubes, water
Cereal and milk – ½ cup sugar free cereal, ½ cup milk or ½ cup oatmeal and water.
Wrap – 1 slice turkey/ham/beef/chicken or choice of veggies, ½ cup spinach, roll up enjoy
Bread + jam – 1 slice wholegrain bread, 1 tsp no sugar jam/fruit spread
Omelette – 1 egg, ½ cup chopped veg, optional: spices. Fry in cooking spray
Ryvita + tahini – 2 wholegrain ryvita lightly spread with tahini

What’s new? – Blueberry Active concentrate from the makers of award winning Cherry Active, contains 100% premium quality blueberry concentrate. With no added preservatives and 1,250 blueberries per 210ml bottle, this drink provides one of your 5-a-day. Mix with water or add to a smoothie or natural yoghurt. Available from health food stores.

Did you know?
– that women who eat 3 or more servings a week of blueberries and strawberries may help to reduce heart attack risk by a third according to research from the University of East Anglia and the Harvard School of Public Health. Berries have high levels of anthocyanins which may help to keep arteries healthy.

– that according to research from the University of Oxford, vegetarians have lower blood pressure and cholesterol levels than their meat eating peers and a 32% lower risk of dying from heart disease.

– that the recent coffee morning in Craiglockhart Church to raise money for Parkinson’s charity raised over £1600 – well done to everyone who supported and gave their time.

Something to think about
Forget about getting skinny. Eat well and exercise and the weight will take care of itself.

Are you focused on your goals and objectives? What they are? Is your goal to look and feel great and to get fit for summer and your holidays?
If yes, then do the work (outs) with me and get the results.

Small changes make a big difference.

How others see you is not important. How you see yourself is everything.

Don’t change so people will like you. Be yourself and the right people will love the real you.

Sometimes you need to be alone to reflect on life. Take time out to take care of yourself. You deserve it.

The secret of change is to focus all of your energy, not on fighting the old, but on building the new – Socrates.

Lastly, to make you smile: Chocolate is the answer – Who cares what the question is!

Get in touch with me if you’d like to make an appointment for a Swedish or Remedial + Sports Massage, Reflexology or Hopi candle treatments. Email me for details.

I love all your feedback – please keep it coming, keep me updated on your health and fitness improvements, thanks.

Email me at:

take care, see you soon
Susan x

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