Fitness Newsletter 4 August

Welcome to week 4 of our summer classes and details on the classes page

All level classes for men and women till 22 Aug
Note that I’m on holiday w/c Mon 25 Aug so no Complementary Fitness classes that week **
but we return for our Autumn term from Tue 2 Sept onwards.
Commit to working out with us to achieve your health + fitness goals
£5 pay as you go classes.


Class Feedback/Comments
1) “Thoroughly enjoyed your class and will be back on Thursday. Wasn’t too stiff on the Friday though I did feel some muscles that had obviously been dormant! The stretches are just what I need”
(comment from MT who’s new to our Fitness Pilates classes).

2) “I have been going to Susan’s Fitness Pilates class once a week for the last 6 months or so and I would just like to say how wonderful it has been for my whole body. I do a lot of running and cycling and have always had various aches and pains as well as lower back problems. These classes have definitely helped with my overall body condition and reduced the number of aches that I have. You get a great work out every week and always come away feeling better, mentally and physically. Sadly I will be moving house and will no longer be able to attend these wonderful classes. Hopefully I will be able to find something comparable. Thank you Susan. X”
(from Caroline H, Tuesday Pilates – thank you Caroline, we’ll really miss you but wish you all the best and hope you find a similar class, Susan x)

Did you know?
that exercise can be a great stress reliever – even a short walk around the office or simply standing up to stretch during a break at work or when you have time, can offer immediate relief in a stressful situation. Getting your blood circulating releases endorphins that can help to improve your mood almost instantaneously.

Also, regular exercise comes with so many health benefits for both mind and body. Physically, it combats the loss of stamina, balance, muscle strength and bone density that increases as you get older. Mentally, exercise helps to get rid of stress and anxiety and improves your mood. Even 30-45 minutes of walking a day is enough to increase brain growth and reduce the risk of cancer, heart disease, diabetes and depression. Taking time out each day for meditation or prayer has been shown to help those suffering from severe stress or depression. Alternatively, wind down and relax by listening to music, reading a book or taking a bath.

that folic acid is an important ingredient for healthy brain function as well as many other essential body functions including liver and cardiovascular health. The best sources are: green leafy vegetables ie broccoli, kale, cabbage spinach, beetroot and avocado.

that B vitamins make many of the neurotransmitters that may impact on our mood and emotion. Some studies have shown that people who have a tendency for depression and other mood disorders are deficient in B6, B12 and B3. Supplementation of B vitamins help promote good mood and support the nervous system. Best sources: beans, pulses, lentils and wholegrains such as quinoa, oats and brown rice, Brewers yeast.

that nuts, beans, dark chocolate and berries are 4 superfoods which provide impressive anti-ageing benefits. Good to know!

that green tea is anti-inflammatory, anti-cancer, anti-oxidant and pro-weight loss.

Something to think about
Don’t underestimate the importance of a good night’s sleep. Remember to turn all electrical appliances off in the bedroom at least an hour before you get into bed and allow your brain to go into ‘sleep mode’. Sleep is a great stress buster and a lack of it is one of the key causes of stress.

Our brain cannot function without protein and research has shown that protein deficiencies may even contribute to mood disorders. Proteins are made up of individual chemicals called amino acids and it’s important that we get a good variety of these as they all perform different functions. Animal sources of protein: chicken, beef, game, pork, turkey, fish and seafood. Vegetarian sources: tofu, eggs, lentils, beans, pulses, chickpeas, hummus, nuts, seeds, cottage cheese, protein powders. If eating vegetarian sources, make sure you combine different sources together.

Recipe – Chocolate Orange Torte (gluten free)
I like recipes on and on Sunday, made a Chocolate Orange Torte. Instead of almond flour (you can make your own by processing almonds), I used coconut flour and the recipe worked well. After I took the photo (to show you how it looked), I also added some coconut milk/cream on the side as well as the blueberries and strawberry – yum. Try it.

Here are the ingredients and how to make it….

· ½ cup chocolate chunks (I used about 120g 70% dark chocolate for a whole cup)
· ½ cup blanched almond flour (I used coconut flour)
· ¼ cup cacao powder
· ½ teaspoon celtic sea salt
· 3 eggs
· ½ cup agave nectar or honey
· ½ cup grapeseed oil or palm shortening
· 1 tablespoon orange zest
· ½ cup chocolate chunks

1. Place ½ cup chocolate chips in a food processor and pulse until coarsely ground to the texture of gravel
2. Pulse in almond flour, cacao powder and salt and process until well combined, about 10 seconds
3. Add eggs to food processor and pulse again, then add in agave, grapeseed oil and orange zest
4. Pulse all ingredients together until smooth
5. Remove “bowl” from food processor and stir in second ½ cup of chocolate chips using a spoon or spatula
6. Transfer batter into a well oiled 8-inch springform pan
7. Bake at 350° for 25-30 minutes, until a toothpick inserted in the center comes out clean

Connecting with me
Email me at:
See you soon

Susan x

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  1. Susan  August 5, 2014

    Let me know what you think about this week’s Newsletter – I hope that you find it useful and interesting.
    If you make the chocolate orange gluten free torte too, send me a photo of it and let me know if you like it too.

    I look forward to seeing you in our classes this week, Susan x


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