Fitness Newsletter 23 March

Join us and take part of our classes to improve your fitness, strength, tone, posture, flexibility and stay motivated in our fun, effective classes – click on the Classes page for details.
All level classes for men and women (except pregnancy)

Next week, we start new 6 week Fitness Pilates courses (Tue & Thurs 7.300m) so book up to secure your place (email me or turn up – click on the Classes page for details).
£30 for each 6 week Pilates course (secures your place) or £5 pay as you go classes
Commit to working out with us to achieve your health + fitness goals
Bring a yoga mat and water to all classes along with your enthusiasm and energy.


Complementary Fitness Videos Warm up for Resistance Band Workout
Single, single, double hamstring curls repeat.
Singles and X 4 touches side with upper body rotation.
Single heel digs & opposite knee lifts x 4 – repeat other side.
Walk forward and back knee lifts on count 4 etc.
I hope that you’re clicking on the youtube links and doing the exercises along with me – let me know and how you’re getting on too.
If you click on the following link, you’ll see all my youtube videos. Just hover over the video/photo and click ‘play all’ at
If you’re reading this as an email from ‘Susan Complementary Fitness’, you can click on the tiny Youtube links at the top of this Newsletter (you can alternate between videos) and just click the arrow to watch too).

Fitness Pilates comment:
“I love your Fitness Pilates classes and each class is different” – Tuesday class participant.

Did you know that
The public health campaign group Action on Sugar have criticised the government for failing to take action on food manufacturers who are failing to reduce sugar in their products. They tested 50 of the nation’s favourite breakfast cereals and found that some of the most popular contained more sugar than they did in 2012. 14 out of 40 contained more than 33.3g or 8 teasps per 100g of cereal. You wouldn’t eat chocolate biscuits for breakfast but some manufactures are effectively doing that for us. Beware, check the labels.
If you do eat cereal, you might want to switch to making your own porage with organic oats, some ground cinnamon (it has a mild anti-inflammatory effect and is good at stabilizing blood sugar levels), dairy or non-dairy milk and you could sprinkle some pumpkin or other seeds on the top once it’s cooked and thickened.

Something to think about:
“Don’t give up. The beginning is always the hardest”.
On that note, when you start exercising again, after week 1 when your muscles are sore, you really feel it in your legs and abs, it’s your muscles getting used to working out again, contracting but they’re getting stronger.
So don’t give up if (aka ‘when’) your muscles are sore after your first class or when returning to exercise after a break, it doesn’t last forever. You’ll be able to exercise and work out in the following class/es and not have the same discomfort. Guess what? you’re getting stronger, fitter and can exercise and do more.
Your posture, strength, stamina, flexibility will all improve if you keep going.

“Changing the way you think about food so you get your mind working with your body, not against it, is critical to weight loss and healing” Mark Hyman MD
Lots of info to help and find out about nutrition in (Food Matters tv – lots of films, recipes etc) and recently, I found and clicked ‘Like’ for juicing recipes and tips at

Coconut Maca Smoothie recipe – delicious
Blend together: 1 cup nut milk (I made and used almond milk, you could use other milk or dairy), ¼ cup coconut milk, 1 frozen sliced banana (slice a banana, put sliced in a bag or container and put in the freezer for a few hours/overnight or keep a bag of 2 or 3 sliced bananas in the freezer and use what you need), 1 T (tablespoon) maca powder (good for hormones, buy in Real Foods), 1T nut butter (I used hazelnut but you can use any unsweetened nut butter), 2 medjool dates, ½ tsp cinnamon.

You know you can buy those Nakd bars in the shops?, well I thought we’d try and make them ourselves using cashews and dates (since I was also making the smoothie recipe above too and wanted to use more Madjool dates).
So here’s a really easy recipe for home made Coconut and Date Truffles – makes 8
Blend together (we used our Nutribullet but any small blender will do) 50g pre-soaked cashew nuts (all nuts are easier to digest if you soak them in advance to release enzyme inhibitors) and 2 fresh plump Medjool dates. When blended (they’ll be soft), roll them in either desiccated coconut or sesame seeds. Let me know if you like them but I’m sure that you will. Sometimes you just want something sweet and this is so easy and quick to make.
Cashew and date truffles

There are also spaces in Nicola’s HIIT Insanity class on Thursday 6.30pm in Dreghorn Loan Hall.
Nicola demonstrates modifications/easier options which a lot of us take. Bring your mat and water, wear trainers and improve your fitness, strength and endurance – only £4 per class.

Remember that: the clocks go forward on Sunday morning 29/3 so Daylight Saving Time starts.

Connecting with Susan
Complementary Fitness youtube video channel –
I’ve been adding more exercise videos to my youtube playlist and if you want to see them (and work out with me too), click on ‘Complementary Fitness classes Edinburgh’.
The latest videos will be the higher numbers ie 19, 20 etc.
Let me know what you think of the (short) videos, thanks.

I’m also on Facebook as Susan Cockburn and also have a Complementary Fitness page too – please click to become my ‘Friend’ and click ‘Like’ on my fitness page, thanks.

Email me at:

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