Fitness Newsletter 21 April

A list of our morning and evening classes in Craiglockhart and Dreghorn Loan Hall, Colinton are on the CLASSES PAGE
They’re ‘All level’ classes for men and women (not pregnancy).
I hope that you’ll commit to working out with us to achieve your health + fitness goals.


Something to think about
The Big Debate – get involved: What does ‘being healthy’ mean to you?
Please let me know what you think. Personally, I think eating well ie eating nutrient-dense foods (most of the time), exercising / living an active life, proper hydration and getting enough rest, relaxation and sleep are essential. You?

I’ve started a Big Debate section (Q&A, your thoughts and views) on my website to make it more interactive, personal and up-to-date. Go to the News Page, of my website, click on the most recent Newsletter, click ‘Continue Reading’ and scroll right down to the bottom (after About The Author), type your name, your email address (if you don’t want to add your own email address, just add ‘’) then add your thoughts, and click ‘Add comment’. Then, I’ll ‘approve it’ and you can see your comment and others there.
You can also go to the Home Page of the website, scroll down to ‘Recent Comments’, click on Fitness Newsletter … (date) .. read the Debate Question and just click on ‘Reply’. Easy.

To help you stay motivated: Treat yourself to some new fitness gear – I recently bought a couple of new running tops and a pair of ¾ leggings from a new range at and I’m impressed.

It doesn’t get easier, you just get better.

The benefits of exercise include: (there are lots more but here are a few)
v A lifestyle of mobility – if you want to be able to walk and be mobile in your 80s and 90s, you have to exercise.
v Increase bone mass because it makes vertical vectors of force on your bone – it brings in calcium and magnesium.
v It increases muscle mass so your metabolic rate goes up
v It improves circulation
v Decreases stress hormones
v Natural morphine-like substances in your blood so you feel better (feel-good hormones)

Did you know?
that mushrooms can help to reduce tiredness. They are a natural source of vitamins B2, B3 and B5 which help to reduce tiredness and fatigue. For lots of tasty recipes, visit

that Allergy Awareness week runs from 28 April – 4 May and is organised by the charity Allergy UK. The aim behind the initiative is to draw attention to the plight of the allergy sufferer and highlight issues faced by those with allergies. Details at

that you can read lots of health tips (eg hayfever, strong hair and nails, Chia Bia – superfood for athletes etc) and some recipes (eg quinoa pancakes) from the College of Naturopathic Medicine UK here

that you’re invited to go and lend your support to the Parkinsons Coffee Morning on Sat 26 April 10-12 noon, Craiglockhart Church Hall. Tickets on the door £1.50 – have fun.

I’ve copied and pasted the quinoa pancake recipe (makes 8) here in case you’re not online:
120g Quinoa flakes, 2 medium eggs, 1/2 tsp gluten-free baking powder
120ml of milk or milk alternative, Coconut oil

Place all the ingredients except the coconut oil in a tall jug and process with a hand blender until a thick mixture of dropping consistency develops.
Warm a small amount (about 1/2 a tsp) of coconut oil in a heavy bottomed frying pan over a medium heat.
Carefully drop spoonful’s of the mixture into the hot pan to form individual pancakes about 8cm across.
This amount of mixture will make 8 pancakes so you will probably need to cook them in 2-3 batches.
Remember to add a small amount of coconut oil to the pan between batches to prevent sticking.
As the pancakes cook, bubbles will rise to the surface. Once golden on the underside (about 4-5 minutes) turn over using a fish slice and cook for a further 1-2 minutes.
Keep the pancakes warm in a low heat oven until you are ready to serve.
Great served with blueberries, honey cinnamon and cashew nut cream as a dessert or delicious breakfast!
This recipe is from CNM lecturer Holly Taylor.

Please update me: on how you’re getting on with your fitness, strength, flexibility and health Subscribe to our weekly Fitness Newsletters and please pass on details of our classes, my website, newsletter and encourage friends and colleagues to join us, thanks.

Connecting with me
Email me at:

Susan x

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