Fitness Newsletter 22 July

This is week 2 of our 6 week Summer classes.
Click on the Classes Page for class details and times


Something to think about
“Success is a matter of understanding and religiously practicing specific, simple habits that always lead to success.” – Robert J. Ringer

“I really regret eating healthy today” …… said no one ever.

Life isn’t about waiting for the storm to pass, it’s about learning to dance in the rain.

When you feel like quitting, think about why you started.

Did you know?
Start your day by eating some protein to reduce your risk of snacking on high fat, high calorie foods later on – according to researchers from the University of Missouri. An ideal protein-rich breakfast is salmon with eggs. Plain Greek yoghurt or cottage cheese are also good.

Omega-3 fish oils can help to protect against skin cancer according to a recent study. Sardines anyone?

Walking may be just as healthy as running according to US researchers. Both have similar benefits when it comes to reducing blood pressure, lowering cholesterol and decreasing the risk of diabetes and heart attacks. But it must be a brisk walk to have an effect.

Have a banana – putting more potassium-rich foods such as bananas on the menu may hold the secret to a longer life according to a recent US study. The study shows that people with a high potassium intake can lower their risk of stroke by a quarter. Other potassium-rich foods include nuts, fruits and yoghurt.

Wonderful walnuts – eating 28g of walnuts twice a week may reduce your risk of type 2 diabetes by a quarter says a study in the Journal of Nutrition. Rich in essential fatty acids with anti-inflammatory benefits, they may also reduce the risk of heart disease.

Raspberries are in season now – of all the summer fruits, raspberries are the sweetest. A good source of vitamin C and fibre, they also contain folate needed to make the building blocks of cells and are rich in antioxidants. So sprinkle a handful over your cereal or blend with your dairy, soya or nut milk for a delicious smoothie.

Herbs for health – grow herbs in pots on your windowsill or patio in the garden. Apart from adding flavour to salads, try these herbs to boost your health:
Mint can help ease indigestion and bloating, Thyme can boost immunity and soothe a sore throat, Sage can cool down hot flushes and night sweats, Lavender aids insomnia and Aloe Vera is great for minor cuts and burns.

Keep yourself hydrated – in this hot weather, your body needs more fluids. To ensure you stay well hydrated, aim to drink 8 glasses of water a day. For extra benefits, add the juice of ½ a lemon to a cup of warm water first thing in the morning to help stimulate the detox process. Also, cut back on caffeine and alcohol which are dehydrating and deplete the body of nutrients. Opt for green tea at breakfast and avoid wine at bbqs.

The power of reflexology: at last some science to support the benefits of reflexology – according to a study at the University of Portsmouth, reflexology can raise pain thresholds as well as tolerance. It can be used on its own or alongside medication for pain relief.

Complementary Therapies
Let me know if you’d like to book an appointment with me over the summer for a relaxing massage or deep tissue sports massage or reflexology treatment.

Please keep giving me all your feedback, keep me updated on your health and fitness improvements, thanks.

Email me at:
take care, I’ll see you in classes this week/soon.

Susan x

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