Fitness Newsletter 4 February
Newsletter – 4 February 2013

Hi and Welcome to this Complementary Fitness Newsletter
Please let me know how you’re getting on in class and with your fitness and goals, thanks.
It’s week 5 and details of ALL our classes are on the Classes page.

All classes are suitable for men and women and new class participants are always welcome to come and join us.
This is week 5, how are you feeling? Are you enjoying the workouts/classes? Are you getting stronger and fitter?
Have you noticed a difference in the last few weeks? Please let me know.


Health & Lifestyle
Eat protein and complex carbs such as boiled eggs and wholemeal soldiers or toast for a slow energy release breakfast. Avoid sugary muesli and cereals – you could try making your own sugar free muesli though with organic oats, dried fruits, cinnamon, seeds and nuts.

Government guidelines say we should consume 24g of fibre a day so fill your plate with a variety of colourful fruit, veg and wholegrains to ensure you reach your quote.

Boost your omega 3 intake with nuts and fish such as sardines, salmon and mackerel and add chilli, paprika and cinnamon to soups, stews and curries.

Q: What are antioxidants and why do we need them?
A: We hear it on the news every day; ‘high in antioxidants’ or ’rich in antioxidants’ but, bo you really know what antioxidants are, or why they’re so important to our health? Antioxidants are attributed to helping prevent many of today’s most devastating diseases. According to a definition, antioxidants are, “compounds that protect against cell damage inflicted by molecules called oxygen-free radicals, which are a major cause of disease and aging.” These antioxidants are found in nutrients and enzymes. By protecting our cell’s from free radicals, antioxidants are believed to play a role in preventing the development of such chronic diseases as cancer, heart disease, stoke, Alzheimer’s disease, rheumatoid arthritis, cataracts etc.

What are the best foods to eat to increase antioxidant levels?
Although there are many supplements out there, it is best to get your antioxidants directly from your food.
There are lots of options for you to choose from, such as:
· Vitamin E: Found in vegetable oils, walnuts, peanuts, almonds, seeds, broccoli, leafy green vegetables, olives, avocado, and liver
· Vitamin C: Found in oranges, grapefruit, broccoli, leafy green vegetables, tomatoes, peppers, potatoes, cantaloupe, and strawberries
· Beta-carotene: Found in cantaloupe, mangoes, papaya, pumpkin, peppers, spinach, kale, squash, sweet potatoes, apricots
· Selenium: Found in seafood, beef, chicken, pork, brazil nuts, brown rice, whole wheat bread
So increase your intake of antioxidant-rich foods and stay healthy. Do some research to find out more about the importance of antioxidants, their fight against free radicals and health benefits.

Did you know?
that so far, we’ve raised £100 in donations plus £25 extra in Gift Aid for British Heart Foundation’s Rock Up In Red Day. Thanks very much to everyone who donated money and baked and also for attending our Fitness Salsa Class and coming for coffee, tea and cake on Fri 1 Feb.

A request for old mobile phones:
Joan Bennetts (Wed & Fri 9.30 am classes) is asking for any old mobile phones that you may have in a drawer or cupboard that you no longer use. So far, she’s already been given 7 phones by some of our class members and she’s very grateful for that, but if she could collect more, that would be brilliant!

The Autism charity requires 165 old mobile phones and in return they provide a Laptop with apps to help children with Autism. Joan’s friend Carole has grandchildren and one of them has been diagnosed as having Autism and the family are anxious to find ways to help and raise money for the charity. So if you have any old mobile phones and no longer need them (take the sim card out), could you please either give them to Joan or to myself and I’ll pass on to Joan?
Thanks very much

Email me at:

I look forward to seeing you soon, take care,
Susan x

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