Fitness Newsletter 6 May
Newsletter – 6 May 2013

Hi and Welcome to this Complementary Fitness Newsletter
New – All class details, venues, times etc are on the Classes Page of this website.


“I thoroughly enjoyed the class last night, it was great to be able to work at my own pace without the fear of being judged! It has been a great introduction to Pilates for me and I’m looking forward to coming back next week already! Even although my muscles are disagreeing with me at the moment”! (Susanne after her 1st class 23/4)

“I really enjoyed the class and felt the pace was just right. Thanks for showing me alternative exercises …. It was good to feel like you were really working the muscles but not overdoing it as I have experienced before at some body pump classes where I think my muscles were suffering from all the weight you are to lift and really felt awful the few days after! I will definitely look forward to the class as seemed a nice chilled out environment and very handy in Colinton for me”.
(KM new Thursday participant)

“What an amazing class last night. I don’t know how you do it but you come up with new challenges and exercises week after week. It makes the classes so fresh and exciting” (Gill – after Pilates class on Tue 30 April)

New website Article: Essential Benefits of Resistance Training – Beyond Strength
Read this new article under the Be The Change: Invest In You heading.

Health & Lifestyle
A healthy whole food diet containing lots of fresh vegetables and fruit is key to health. I’m passionate about freshness and regularly eat organic produce free from pesticides and other nasties.
When trying to stay slim and trim, along with a good exercise plan, curbing cravings can be a big hurdle. So try to stay fuller for longer by snacking on nutrient dense foods instead of reaching for snacks high in carbs and refined sugar.

Last week, I mentioned in the newsletter that avocados and bananas were great for your health and this week, read about the benefits of beetroot and kiwi fruits…

Beetroot is high in folic acid, potassium, manganese and vitamin C. If you’re balancing your diet with an exercise plan, beets have been shown to aid stamina, encourage blood flow and help with heart health. Beetroot are also a rich source of antioxidants which help to rid your body of toxins and strengthen immunity. To enjoy them at their best, eat raw or try grating into a salad.

Kiwi fruits are rich in vitamin C as well as containing high amounts of fibre and potassium which keep you feeling full whilst encouraging healthy digestion. Kiwi fruit skin contains vital enzymes required to digest food and aid detoxification so try eating them with the skin on.

Try this recipe for Pecan and mushroom veggie burgers
Packed with toasted pecans, mushrooms and quinoa, this healthy, low cholesterol diet burger tastes even better than the real thing!

– 2/3 cup of quinoa – 6 tsp. of coconut oil – 1 cup of organic mushrooms – 1 onion (1 large)
– 1 tbsp. of balsamic vinegar – 1/2 a cup of pecan halves – 1 egg (beaten)
– 1/2 cup of rolled oats – 1 tsp. of pink Himalayan salt – A garnish of watercress

First cook the quinoa with a little pink Himalayan salt. Meanwhile, heat the coconut oil in a large pan over a medium heat. Add the mushrooms and onion and cook for around 10 minutes or until the vegetables are nice and tender. Stir in the balsamic vinegar and then transfer to a plate and allow to cool. Now lightly toast the pecans halves in a pan (without any oil) for around 5 minutes. Next, coarsely blend the pecan nuts and your cooled vegetables in a blender, before adding the egg and the quinoa. Blend briefly once more until you have a firm and cohesive mixture. Transfer this to a mixing bowl and stir in the rolled oats. Finally, shape the mixture into ½ inch thick burgers and cook in a non-stick pan over a medium heat until golden brown. Garnish with watercress and serve 2 pieces of wholesome bread in place of a regular bun.

Did you know?
that around 67% of us do only 5,000 steps a day or less – an amount defined as sedentary. Scientists now think that sitting for long periods can damage health.

that walking can halve your risk of heart disease as well as reducing your risk of diabetes and some cancers.

Something to think about…
Walking: When out walking, remember to take a water bottle coz staying hydrated is essential to give you the stamina necessary for longer walks. Remember also to use a high SPF sunscreen too on your face and any exposes parts. Wear supportive footwear, carry all your supplies (map, first aid kit, food, water, lightweight waterproofs etc) in a waterproof rucksack which is worn over both shoulders to evenly distribute the weight.

Be free – when you try to control everything, you enjoy nothing. Sometimes, you just need to relax, breathe, let go and just live in the moment (from Lessons learned in life)

You must learn a new way to think before you can master a new way to be.
(Marianne Williamson/The Book Connections)

It’s never too late in the day to start eating better. Had a bad morning? Make an amazing afternoon/evening.

Breakfast is important for a healthy brain which relies on a steady flow of blood glucose and other nutrients for optimum function. Studies show that eating breakfast is linked to better concentration.
The balance between carbohydrates (starchy foods) and other nutrients seems especially important for brain function.

Collect moments – not things.

Spring is a common time for gardening aches and pains and you can tackle this in 2 ways: inside and out. Weleda’s Arnica Massage Balm is a traditional herbal remedy which can be gently rubbed in. They also have a Muscular Pain Relief oral spray for relief of muscular strain associated with aches and pains.

I love all your feedback – please keep it coming, keep me updated on your health and fitness improvements, thanks.

Email me at:
take care, see you soon
Susan x

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