Fitness Newsletter 13 October

If you want to get you fit, toned, help attain your goals and keep progressing, then join us in our new classes…click on the Classes Page for dates and details.

It’s week 1 of new 6 week Fitness Pilates courses so book up now and come and join us.


Did you know that
Even though the schools are on holiday, all of our classes are on this week.

We’ve got new music mixes for classes this week too. Tuesday/Thursday Fitness Pilates music is slower and with more instrumental tracks and I hope you like it.
I’ve also updated and put together a new mix for our Wednesday 9.30am Circuit Training Class and we’ve got a slower pace mix for Friday Fitness Yoga Stretch too. Let me know what you think.

On the subject of our Wed 9.30am Circuit Training/Bootcamp classes –
There are 5 basic types of exercise, and we may include some or all of them in our circuit training programme, depending on what we’re trying to achieve. Exercise categories include:
1. Resistance Training – Develops strength and power and endurance to a lesser degree. Examples: Push ups, pull ups, sit ups, body squats, any exercise using dumbbells/kettlebells, hand held weights or resistance bands and tubes.
2. Cardiovascular Training – Develops heart and lung efficiency and endurance. eg: Running, biking (not in the class though!!), aerobics, and any activity done at an elevated heart rate for an extended period of time.
3. Agility and Speed Training – Develops fast movement and precision reflexes. eg: Sprints, running sideways or backwards, obstacle courses, shuffles etc
4. Plyometrics – Develops power in movement and resilience. eg: Vertical jumps, long jumps, medicine ball exercises, hopping, skipping.
5. Stretching – Develops flexibility. eg: Hurdler’s stretch, most yoga poses, toe touches
Resistance training has a long lasting fat burning effect on the body. An increase in metabolism from resistance training can last for hours, and resistance training increases muscle size and density, which causes the muscle to burn more calories every time it’s used. Muscle growth results in a more or less permanent increase in calorie consumption, which is essential to long term fat loss.

On a different subject: Rosemary can boost your memory – research has shown that the antioxidant in rosemary can improve memory function and learning behaviours. It’ll also lower oxidative stress in the brain (FoodMattersTV)

A new study has found that turmeric compound activates regeneration of brain stem cells. Read more at

Something to think about
Fancy stuffed Portobello mushrooms for lunch/dinner? Here’s a recipe for you to try out

Kindness is a language that the deaf can hear and the blind can see – Mark Twain

Top 5 non-dairy sources of calcium – they are: collard greens, kale, oranges, white beans and dried figs. Read about each one and more at

The benefits of raw organic cacao v cocoa

Perhaps the butterfly is proof that you can go through a great deal of darkness yet become something beautiful.

Ironic isn’t it that you can take a 2lb bag of sugar and slap a label on it that says ‘100% fat free’ and while factually true; this is unbelievably misleading – Jason Vale.

The only limits you have are the limits you believe – Wayne Dyer

Cockburn Family Fitness
Nicola’s Insanity Sessions are back on this Thursday at 6.30pm in Dreghorn Loan Hall.
Her 9.30am Saturday’s Metafit sessions is on in the Meadows too so come and join us then.

Connecting with me
Email me at:
See you soon

Susan x

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