Newsletter – 20 May 2013
Hi and Welcome to this Complementary Fitness Newsletter
See Classes Page for class dates, venues, times etc.
Some class exercise (can be done as ‘homework’):
Many women cannot do pushups – don’t worry – Let’s develop your upper body with pushing power and strength by doing horizontal chest presses using weights or a resistance band and simultaneously get your abs tight. Every pushing exercise is an abs exercise as well.
Important muscles to develop along with your hip and glute muscles are your shoulders. I know you’re not looking for big shoulders, just well toned and ready for sleeveless tops. Shoulder presses are a great way to get that look.
I find triceps are for most women a huge weakness. Overhead triceps presses will get you up to speed quickly and put the finishing touches to arms.
Health & Lifestyle
If you’re aiming to achieve a body confident figure fit for a bikini (or shorts/trunks for the guys!) for the summer and to get beach fit – there are 3 ways that you can help you achieve this: your diet, exercise and positive mental attitude.
1) Diet and Nutrition Ditch the faddy diets – you may want a quick fix but crash dieting often leads to more weight gain. Make your sensible, healthy, balanced diet part of your lifestyle from now on and lose those unwanted inches. We don’t need big stodgy meals so plan your meals round good quality protein, complex carbs and lots of vegetables and colourful delicious salads. Processed meals and foods are not the answer and home cooked nutritious meals are the best way to keep hunger pangs at bay. Remember you may need to reduce calories or have smaller portions but never cut back on quality nutrition. Stick to healthy snacks during the day too.
2) Exercise – Get Moving: Keep yourself active by walking whenever you can and attend as many Complementary Fitness classes that you can ‘fit’ in (like the pun?). Walk to and from the classes or if you live further away and have to drive or take the bus, park a few streets away or get off the bus a couple of stops earlier and walk. 10 minute extra walks all add up! Squats and lunges are great toning exercises for thighs, abs and bottoms and sit ups and ab crunches are great for toned stomach muscles. Remember that diet and exercise goes hand in hand though – no point doing hundreds of sit ups and eating unhealthy fatty, sugary foods.
3) Positive Mental Attitude – If you’re serious and want to improve your health, fitness, look and feel amazing, you have to be in the right mindset– a positive one so ditch all negative thoughts. With our typical summer weather, this can sometimes negatively impact on your thoughts (ie having a moan about the rain and dull days) and what you can achieve. Tell yourself, your family and friends that you’re making positive changes in your life and stick to them. We’ve talked about repeating positive affirmations before and they can focus your mind, keep you on track and improve your positivity. Here’s one to repeat several times a day or make up your own…
“I’m on my way to having a healthy body and mind and do everything in my power to make it happen”
Did you know?
– 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.
Something to think about…
If it’s important, you’ll fine a way. If it’s not, you’ll find an excuse!
Fit Body, Fit Mind, now Fit Finances – all classes are now only £5 each. When you’re part of the Complementary Fitness ‘team’, you get experience along with professional, quality workouts to help you achieve your goals. You also get weekly Fitness Newsletters (sent from ‘Susan Complementary Fitness’ and they’re also on my website), you get regular updated Articles, friendly effective classes – ALL FOR ONLY £5 EACH.
When you think that getting your nails done / eyebrow waxing or threading / a latte and a healthy muffin can each cost you much more, I hope you you’re getting good value for your money. Please let me know.
Summer Lunch– if you regularly attend our classes, you’re welcome to join us for our Summer Lunch. We’ll need to think about a date in June and where we want to go. Any suggestions? Let me know and we’ll need to get it organised.
Here’s the lunch menu for the Bisque Restaurant, Bruntsfield Hotel just to get you thinking about it – we don’t have to go there but we’ve been before, it was good, just a suggestion
I’m a big fan of all things natural and healthy and thought I’d let you know about June workshops that you may wish to attend at Neal’s Yard, 102 Hanover Street:
Healing Foods – Eat Your Way to a Healthier You
Wednesday 12 June 6.30pm – 8.30pm £10
Spend the evening sharpening your culinary knowledge with Chef Alastair Raymond, while exploring the healing properties of the food we eat with Therapist Krystal Balogh. The duo will demonstrate 3 nutritious recipes from the new Neal’s Yard Remedies cook book ‘Healing Foods – Cook Your Way to a Healthier Life’.
Make Your Own Natural Skincare Products
Wednesday 19 June6.30pm – 8.30pm £10
Join Medical Herbalist Morag St Johnston to make a moisturiser, body wash, lip balm & lavender bag to take home with you.
Herb Walk & Tasting
Wednesday 26 June 6.30pm – 8.30pm £10
As part of Herbal Medicine week (21st – 30th June 2013 http://www.nimh.org.uk/?p=3263), Medical Herbalist Fiona Morris guides you through a beautiful city centre garden, to learn about herbs and how they can help your health. After the walk, return to the shop for herb tasting and a remedy making demo (hopefully using some of the herbs you foraged along the way!) Fiona will show you how to make an infused oil and balms to take home with you.
For more info or book your place, contact Neal’s Yard, 102 Hanover Street Tel: 226 3223
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.
What do you think of this week’s Fitness & Lifestyle Newsletter?
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take care, see you soon