Fitness Newsletter 21 January
Newsletter – 21 January 2013

Hi and Welcome to this Complementary Fitness Newsletter. All class details are on the Classes page.
I’d like to know how you’re getting on in class – feedback would be great, thanks.

NEW Class Comments
please email me with a comment / feedback about the class/es you attend and let me know how you’re getting on, if you’re enjoying them, feel that you’re getting fitter, stronger.
Let me know if you like the Newsletters and info on my website.
If you have a comment, please let me know, thank you.
Read the comment below from a brand new class member after she attended her 1st Fitness Pilates class last Tuesday.

All classes are suitable for men and women.
Let’s get fit, strong, healthy and be vibrant, awesome and have fun.
This is your Invitation and your Passport to Fitness


Health & Lifestyle
I thought I’d send you a link to Real Foods’ Jan/Feb Newsletter (you know how I love Real Foods, have shopped there for about 28/30 years). Anyway, loads of info on here and 10% discount too – enjoy.

Regular resistance training helps to stave off osteoporosis by building and maintaining strong bones. Try Wednesday’s 9.30 am Body Conditioning Resistance class.

This smart smoothie is rich in vitamin A and fibre and has a spicy kick to rev up your metabolism.
It’ll also help maintain your blood sugar levels…
Blend: 3 apples cored, 3 carrots, ¼ tsp ground cinnamon, 150ml almond or soya milk, a pinch of cayenne pepper – enjoy.
(ps I make my own almond milk, it’s so easy + sugar free).

Chillies contain a compound called capsaicin which helps to speed up metabolism long after you finish your meal.

Something to think about
Eat Clean, Train Mean, Get Lean in 2013.

Relaxation improves your immune system. The less stress you have, the better immune system you will have. – Dr. Ferre Akbarpour MD.

Just as we encourage physical hygiene to preserve our health, we also need a sense of emotional or mental hygiene too – Dalai Lama

Did you know?
Small change can make a big difference – start by eating more vegetables and some fruit.

You can achieve your goals – you know you can.

Exercising at least 3 times a week boosts the function of brain cells, lowering the risks of diseases such as Alzheimer’s and dementia (Women’s Fitness)

Working out in the morning has been shown to boost productivity all day – see you on Wednesday & Friday 9.30 classes?

Lower back pain can be caused by tight hamstrings pulling the back of the pelvis down – stretch out your hamstrings.

Compound exercises require several muscle groups to work together – think squats (legs, gluts) and bicep curls. Compound exercises are tougher so they’ll tone muscle and burn more calories.

You’ll maybe have noticed that I sometimes like to wear Skins leggings. According to their website say they improve power, endurance, recovery and reduce the risk of injury and are scientifically proven Engineered Gradient Compression clothing. This scientific innovation improves blood circulation getting more oxygen to your muscles, helping you shape, tone and sculpt your body.

“thanks so much for your email, really kind of you, … ‘Feel the burn’! At least it’s a rewarding sort of pain!
So I’ll definitely be back. It was a great class and just what I need to ‘kick-start’ me into getting back into shape … a really good balance of exercises that made me feel I’d worked hard without being defeated”.
(Charlotte B after her 1st Fitness Pilates class on Tuesday 15 Jan)

Email me at:
I look forward to seeing you soon, take care,

Susan x

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  1. Amy C  January 23, 2013

    Susan, I just wanted to drop you an email to thank you so much for all your kind messages of support that you have sent me through my mum, it means a lot to me and I am incredibly grateful.

    I also wanted to contact you to advise you of the massive difference attending your fantastic Pilates classes has made to my recovery from the fatal car crash I was involved in. I sustained a compression fracture to my L1 vertebrae as a result of the high speed impact of the crash. The doctors and physio have all massively emphasised that the incredible core strength I have has given a huge amount of support and stability to my back during the healing and remodelling process that I am going through. I have at all times advised them of your Pilates classes and they have no doubt that this form of exercise has greatly assisted me.

    Most importantly for me, the medical team decided that my core was strong enough to support the fracture without the aid of a back brace, I’m sure you can appreciate the massive relief to me of the decision not to fit me with a brace.

    I am still in pain and have a long recovery still ahead of me, but I have constantly been reassured that I will make a full recovery over time. My physio is working me hard on once again building up and strengthening my core muscles through exercises and she was very impressed at my ability to quickly pick up the exercises, which of course are incredibly similar to those that I learnt in your classes.

    It is my intention, once I am at the appropriate stage of my recovery, to resume your classes as not only an aid to my recovery but for my future health and wellbeing. If I have realised anything from the crash, it is that looking after your body through healthy eating and exercise is absolutely fundamental and I have never been more grateful for my health and fitness than at this time.

    Thank you so much for all those hard workouts you put them through and for pushing me to a tougher level, even if I didn’t seem grateful at the time! I used to think the biggest benefit was a flat stomach for wearing bikinis on holiday and whilst that is of course incredibly important(!), I have now come to appreciate the other benefits that a strong core can provide you with

    I look forward to attending your classes again in the future and in the meantime please make sure that my mum works doubly hard in your class to make up for my absence”! -Amy C


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