Fitness Newsletter 3 June
Newsletter – 3 June 2013

Hi and Welcome to this Complementary Fitness Newsletter
All classes are now only £5 and are for men and women

COMPLEMENTARY FITNESS CLASSES – Dates, times and venues are on the Classes Page


Did you know?
Snacking / Grazing

If you snack mid morning and/or mid afternoon, choose snacks that fill you up but not out. You can stay fuller for longer and curb the cravings that lead to overeating. Instead of sugary and salty snacks, opt for foods that are higher in fibre, protein and complex carbs. Fibre-rich foods release their energy over a longer period. Fibre mitigates the effect of sugar: it prevents rapid rises in blood sugar and insulin and so helps to avoid the peaks and troughs. Better snack options include fresh fruit, a handful of cashews or almonds, hummus and veggies or peanut butter on wholemeal toast. The problem can be one of portion size and self control. Measure out your snack portions in advance – don’t eat from a bag!

Healthy snacks:
Nuts: all types of nuts are high in protein and fibre as well as being low GI and help you feel full for longer. Portion size – 20-25 almond kernels (25g – 151 calories).

Dried apricots: dried apricots are rich in fibre as well as iron and carotenes. Portion size 5-6 apricots (60g – 129 calories)

Apples: the pectin fibre that apples contain swells in the digestive system giving them the edge as a low calorie satiating food. Portion size 1 apple – 50 calories

Rice cakes with peanut butter: this is the perfect combination of protein, fat, carbs and fibre. Peanut butter (unsweetened) is rich in protein and a good source of magnesium. Portion size: 2 teaspoons (20g) of peanut butter on 2 rice cakes – 176 calories.

Hummus with vegetable sticks: hummus contains fibre, protein, vitamin E and iron. Portion size: 50g hummus with veggie sticks – 170 cals.

Bananas: 1 banana supplies 15g of easily digestible carbohydrates from a mixture of sugars (fructose, glucose and sucrose) and starch – perfect for replenishing muscle fuel. Portion size: 1 banana 95 cals.

Red grapes and cheese: A 25g portion of cheese supplies ¼ of your daily calcium requirement as well as protein and B vitamins. Portion size: 25g piece of Cheddar and 80g of grapes – 150 calories.

Did you also know?
– that salmon provides protein and omega-3 fats which are important for promoting muscle repair and boosting oxygen delivery during high intensity exercise.

– that if you eat at least 5 portions of fresh fruit and veg a day, it’s likely that you’re getting high levels of vitamins and phyotnutrients from your food – great for healthy eating and exercise.

– that eating carbs from sweet potatoes and parsnips help to refuel your muscles.

– that you can send me a comment directly from my website. If you go on to News page (click on Continue Reading), read the latest Newsletter, you can scroll down and click on and add a Comment. This makes my website more ‘interactive’ – give it a try.

If you’re tired of starting over – stop giving up.

Be stronger than our excuses.

When you think about giving up… think about where you could be in 3 months if you don’t – still want to quit?

The strongest factor for success is self esteem: believing you can do it, believing you deserve it, believing you will get it.

No matter how slow you go, you’re still lapping everybody on the couch.

Something to think about
Life is short – live it. Love is rare, grab it. Anger is bad, let it go. Fear is a mind killer, face it. Memories are sweet, cherish them.

Summer Lunch – How about Monday 24 or Friday 28 June for our summer lunch? – any ideas as to where we should go? Let me know and I’ll get it organised. Not long now!!

Complementary Therapies
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 at £30 for an hour’s treatment with me at my house. 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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