Fitness Newsletter 3 November

Join us to get you fit, toned, attain your goals and keep progressing in our new classes which are on the Classes Page on this website.


Did you know that
Including this week, we have 6 weeks of classes until we break for the Christmas Festive holidays.
We finish up on Fri 12 Dec (and start back Tue 6/1/15)

I’m already thinking about our Fitness Lunch which we usually have in December – do we want to go somewhere on a date in December OR should we leave it until January? That’s a thought eh? I’m happy either way so let’s have a think about it. If we go in December, we’d need to think of a date and venue soon as places get booked up quickly. If we leave it till January, it’ll give us something to look forward to at the beginning of the year. Any thoughts?

We’re back to Circuit Training this Wednesday at 9.30am and I thought that we’d do 3 Fitness Salsa classes on 26/11, 3/12 and 10/12.

I came across a research article and I thought I’d share the conclusion with you here about beetroot juice – the new magic boost for exercise and performance:
Research suggests that beetroot juice may have positive effects on exercise performance in a variety of individuals including training clients, patients, as well as athletes. Studies have shown that the nitrate in beetroot juice aids exercise performance by dilating the vasculature to exercising muscles, meaning the oxygen delivery is improved and the oxygen costs of exercise is reduced. Commercially available beetroot juices are advantageous because they contain a certain quantity of nitrates and the dose is known. However, there is no evidence to suggest that homemade juices are any less effective.
Acute nitrate supplementation (up to 3 hours prior to exercise) has been shown to be effective in improving endurance performance such as 5 km run times, and 40 km cycle time trials. Although there is mixed evidence for the effectiveness of acute supplementation, it is worth noting that the least effective studies were based on the elite level athletes, where the window of improvement is much less. As mentioned above, moderately trained athletes have shown improvements in 5 km run times (21), and cycling time trials (20). Research has shown loading to be effective up to 15 days, but no studies have examined long term loading (15 days+).
Keep in mind when using dietary nitrate supplementation, especially in the form of beetroot juice, to avoid using antibacterial mouthwashes as part of your oral hygiene routine, as this can reduce the breakdown of nitrates and therefore reducing the effectiveness of the supplementation.

Something to think about:
Happiness is when; what you think, what you say and what you do are in harmony – Mahtma Ghandhi

Life is really very simple. What we give out, we get back. Every thought we think is creating our future. Louise Hay

Gain muscle (in our Circuit Training 9.30am Wed classes) and become leaner and fitter. Did you now that adding muscle to the body increases the metabolic rate. This is a measurement of the amount of fuel your body uses.


Nicola C Fitness
Nicola’s Insanity Sessions are on and you’re very welcome to come and join her/us. Her Insanity workout are on Thursdays at 6.30pm (only £4) in Dreghorn Loan Hall. She also teaches Metafit at 9.15am on Saturday’s in the Meadows (you can meet us at 8.55/9am Stay Central Hotel, Cowgate or meet us 9.10am Peter’s Yard, the Meadows and we’ll walk further down into the Meadows and start at 9.20am for a 30 minute session)

Connecting with me
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See you soon

Susan x

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