Fitness Newsletter 15 September

Welcome – check out the Classes Page for our current Autumn classes to get you fit, toned, help attain your goals and keep progressing:

All level new Autumn classes for men and women (except pregnancy)

Commit to working out with us to achieve your health + fitness goals


Did you know that
this Thurs 18 September, due to the Referendum, our 7.30pm class will be in The Dell Room, Church Rooms, Colinton Parish Church.

stretching loosens and relaxes muscles which in turn relaxed you mind and helps relieve stress. To help you stretch off, come and join our Friday 9.30am Yoga Stretch class.

dark leafy greens are rich in folate which helps repair UV-damaged skin so use them in salads or green juices.

protein is essential for the growth and repair of all your tissues such as muscles, organs and skin. It’s a great source of energy. Every cell in your body has proteins which are made up of amino acids. There are 20 amino acids in total; most your body can make but 9 have to come from your diet and are called essential amino acids. Protein keeps you feeling full for longer as it triggers the production of the ‘full up’ PYY hormone in the brain. Proteins are either complete or incomplete. The former have all 9 essential amino acids; incomplete proteins contain some but not all so it’s important to combine different foods to make up these amino acids. Did you know that beans and rice or houmous and bread provide complete proteins and that quinoa is a complete plant protein and I like to eat quinoa instead of rice or pasta.

Something to think about
It’s a slow process but quitting won’t speed it up.

What I’ve learned from my own experience and with others is that we need to be crystal clear about our intentions (diet and health objectives); realistic about our present lifestyle; and aware of how much we really mean it when we say we want better health. Goals aren’t likely to manifest without actual movement towards them.
Often our thoughts and goals are totally incongruent with our words and actions. While our word is powerful and carries with it potent energy, it pales in comparison to our actions. You’ve likely heard, “words speak louder than actions.” Yet, when it comes to experiencing tangible health and wellbeing results, we need to partner up our healthier intentions with healthier actions.
“The distance between who I am and who I want to be is separated only by my actions.”
Consider this: What are you saying and what are you doing? Do these two energies support one another? If not, how can you make this happen?

I happen to have an idea – how about start out with a plan. If want to go somewhere, you need to know where that somewhere is and then determine just how to get there. Here are some super simple tips …
1. Choose your destination – it could be healthier eating!
2. ‘Map out’ your path. In this case, it’s a meal plan; menus; and a collection of your fave easy go-to recipes. There are healthy recipes everywhere – have a look in health magazines and at
3. Create a shopping list and stock up on what you need.
4. Then, begin your food/menu prep work and voila, you are on your way to healthier eating.

Easy tips on food prep to help you get started:
1. Set aside weekend time and draft your meal plan for the upcoming week.
2. Assemble recipes as needed and shop for the supplies.
3. Prepare at least a few meals in advance – maybe your entire weeks’ worth.
4. Get all produce ready for the meals you’ll make impromptu. It’s easier to pull meals together quickly when your ingredients are ready.
5. Freeze items as needed. For example: 5 days’ worth of smoothie ingredients in a zip lock bag; various veggies, bags for a soup, stew, stir-fry and recipes you’ve doubled for future weeks. Cooking larger quantities than needed and freezing meal size portions saves time and avoids stress.
6. When chopping/prepping: Use kitchen tools (blender/processor/mandolin to prepare larger amounts of veggies, garlic, sauces, marinades etc.) and invite family members to help. Meal time is family time and even toddlers can help wash produce.

Cockburn Family Fitness
Nicola’s Insanity Sessions isn’t on this Thursday because of the Referendum Election but it’s back on again next Thursday in Dreghorn Loan Hall on Thursdays at 6.30pm. Come and join us.
Nicola’s Metafit class IS ON this Saturday and if you’d like to join us (it’s only £3), meet us at Peter’s Yard 9.10am and we’ll walk down to the Meadows and work out there.

Connecting with me
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See you soon

Susan x

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