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Fitness Newsletter 25 July

Complementary Fitness Logo

Join our Edinburgh Fitness Pilates, Fitness Yoga & Resistance/Conditioning Core classes to help you improve, your fitness, strength, stamina, core, posture and flexibility.
Let’s get results, look and feel amazing.

All level effective classes for men and women (except pregnancy)
Join us this week for week 3 of our 6 week Summer block – details, times, venues etc on the CLASSES where/when tab

Our COMPLEMENTARY FITNESS classes are in Craiglockhart Parish Church Hall, Craiglockhart Drive North and Dreghorn Loan Church Hall, Dreghorn Loan, Colinton in Edinburgh. It’s fantastic to have our ‘regulars’ in our classes and it’s lovely to welcome people back who haven’t been for a while and ‘brand new’ people to our classes too.


Did you know that…
National Parks Week is Monday 25 to Sunday 31st July and it’s theme this year is adventure.
If you’re up for a walk and an adventure, find out more at

Foodies Festival, Edinburgh is 5-7 August in Inverleith Park. Details at

According to Wikipedia, Flexibility exercises stretch and lengthen muscles. Activities such as stretching help to improve joint flexibility and keep muscles limber. The goal is to improve the range of motion which can reduce the chance of injury.
Freestyle Fitness Yoga

Antioxidants are an essential part of optimal health. Dr Mercola has compiled all the basic facts about antioxidants to broaden your understanding of these nutrients, for you to better appreciate their importance in keeping you youthful and healthy. You can read his article about the benefits of antioxidants and how they protect against free radical damage.
There’s also a video too at

At the weekend, I decided to make a batch of kale granola (as you do!! no, honest I did!) and there are lots of recipes online. I found one that I slightly adapted (I didn’t have dates so I used plump prunes instead) and it’s really, really nice – especially sprinkled over a chia pudding or with some almond milk. The basic ingredients included kale, almonds, walnuts, desiccated coconut, sesame seeds, coconut oil, ground cinnamon, nutmeg, vanilla extract, dates, raisins, honey and sea/Himalayan salt. Let me know if you want the recipe.
Kale Granola
It would be great if you grow your own kale – I’d like to do that one of these days. Also, use organic ingredients if/when you can.

Causes of muscle cramping may be from exposure to large changes in temperature, dehydration or low blood salt

Something to think about:
Eating protein at each meal helps to keep you full so you’re less likely to snack between meals.
Protein is essential for lots of bodily functions and helps to build muscle too.
I like to add a scoop of protein powder to shakes. There are lots of veg, vegan and dairy protein powders out there and either natural or in various flavours too. I buy lots of seeds, nuts, dried fruits, protein powders, coconut oil etc from They’re an organic family food business based in East Lothian and they’ve been in business for about 5 years. They also have recipes, ideas and tips on how to use their products too.

Comment/Feedback after last Wednesday’s class:
“After attending your classes for almost 22 years now, am always amazed at your talent as a Fitness instructor! Today’s class was yet another GREAT routine and of course your music choice is always brilliant, felt so good afterwards although after our summer break might ache a little tomorrow, nevertheless will look forward to next weeks Wednesday class” (JB)

Work out with me by clicking on short videos on my Complementary Fitness youtube video channel at
Click on the link above or copy and paste into your browser to watch – and join in!

Pay as you go class costs: £5 each

Connecting with Susan

I look forward to seeing you this week for summer fitness and fun