Fitness Newsletter 22 September

If you want to get you fit, toned, help attain your goals and keep progressing, then join us – have a look on the Classes Page for details

All level new Autumn classes for men and women (except pregnancy)
Commit to working out with us to achieve your health + fitness goals


Did you know that
v Prolonged sitting significantly impacts your cardiovascular and metabolic function. The combination of excessive sitting and inadequate exercise has been shown to double men’s risk of heart failure.
v Studies show that these risk correlations hold true no matter how much you exercise. In one recent study, 6 hours of uninterrupted sitting was found to counteract the positive health benefits of 1 hour of exercise.
v The good news is that you have virtually unlimited options when it comes to breaking up your sitting. From standing desk and office friendly intermittent exercise to short walks – all of it counts.
v Standing up or bending down increases the force of gravity on your body, and this is the key to counteracting the cellular degeneration that occurs when you’re sitting down
v One recent study found that taking a 5 minute walk for every hour you spend in your chair can reduce the heart disease risks associated with chronic sitting


3 simple steps to perk up your posture – edited story at a glance:
v Poor posture is more the norm than the exception these days and is a leading cause of back pain
v Yoga postures such as Warrior 1 and triangle (try out our Friday Yoga Stretch class to do these postures) can help stretch out your shoulders, open up your hip flexors, and lift your chest for better posture
v Sitting for extended periods of time is an independent risk factor for poor posture, so it’s imperative that you engage in intermittent movement throughout your day
v Make it a point to stand up from your sitting position once every 15 minutes (or about 35 individual times a day); you can also add in a few jump squats or lunges

Read the full article at

Something to think about
“It always seems impossible until it’s done” – Nelson Mandela

Never eat ingredients that you can’t pronounce. Except quinoa (keen-wah), you should eat quinoa.

Think like a proton and stay positive.

4 simple ways to detox your body daily:
Eat whole foods. Eat more antioxidants. Include healthy fats. Drink more water. (FMTV)

Another reminder from Food Matters: Eat well. Move daily. Hydrate often. Sleep lots. Love your body.

Brain boosting herbs for better memory article at
You might want to visit a herbalist (eg Napiers) for advice or to make up a herbal tincture or prescription just for you.

Cockburn Family Fitness
Nicola’s Insanity Sessions is on this Thursday at 6.30pm in Dreghorn Loan Hall Come and join us.

Connecting with me
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See you soon

Susan x

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