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Fitness Newsletter 6 November

Complementary Fitness Logo

Welcome to this week’s newsletter & updates:

Wow I can’t believe we’re into November already!

There are 6 weeks, including this week, for us to continue improving our fitness levels, strength & flexibility, having fun and working out together.

We finish up on Fri 15/12 but let’s not get too far ahead of ourselves just yet.


It’s been lovely to welcome some new and returning people to our classes but a big THANK YOU to you ALL for your loyalty and support.  Classes wouldn’t be the same without you.


Last week, I told you about an 86 year old who loves and benefits from her Pilates and yoga classes and since then, I got an email about an article that was recently in the Telegraph about ‘an even older’ 97 year old fitness influencer.

She begins each day doing facial exercises then does a 20 minute workout which includes jackknife sit ups (lying on her back with arms and legs extended).

She also does inclined push ups and works out on her treadmill.

Her motto is: ‘Exercise is king, nutrition is queen, put them together and you have a kingdom’.  I like it.


You can read the full article here:

The Telegraph

So thanks to SB Thurs class for forwarding the link and info.

I’m always on the hunt for interesting info, articles, any news incl local news to share with you (of course, with your permission).

Mitochondria, brain health, exercise, nutrition and stress reduction:

Did you know that mitochondria are the tiny powerhouses within all of our cells.  With their primary function of converting food into energy, these cellular structures have been associated with vital bodily processes.  However, recent research has shown their significance beyond energy production because they play a pivotal role in memory preservation and are now emerging as key players in the battle against Alzheimer’s disease. This newfound insight is steering the trajectory of Alzheimer’s research towards a focus on safeguarding mitochondrial health, as damaged mitochondria are linked to the disease’s progression.

When it comes to exercise and a nutrient-rich diet in relationship to mitochondria:

Regular exercise plays an important part in the journey to healthy mitochondria and in preventing various diseases and age-related ailments.  Endurance training has been shown to enhance mitochondrial activity and protect against brain atrophy.  We know that exercise promotes increased blood flow to the brain, strengthens the hippocampus, encourages neuron growth and boosts cognitive performance in everyone including Alzheimer’s patients.

Apart from, exercise, a diet rich in antioxidants offers crucial support for mitochondrial health. Incorporating antioxidant-packed foods such as blueberries, red beans, tomatoes, spinach, artichokes and green tea can contribute to maintaining the vitality of these mitochondrial powerhouses.  I’ve also read that calorie restriction and ketogenic diets can also have protective effects as well as eliminating chronic stress because of its detrimental effect on mitochondrial function, brain and body.

Fibre – we’re encouraged to eat 30g fibre a day to keep us healthy and regular.

How can we get 30g fibre?

Well I read an online post give gave the highest amount of fibre per cup of these fruits

  • Passion fruit 24g
  • Prunes 12g
  • Avocados 10g
  • Guava 9g
  • Raspberries 8g
  • Blackberries 8g
  • Pomegranate 7g
  • Persimmon 6g and
  • Pears 5g


You’ve heard the saying ‘everything in balance’ ie don’t eat too much of any one thing and in respect of fruits and veggies, eat the rainbow of colours from the greens, reds, purples, yellows, blues etc.


Same goes for exercise and stress – we don’t want to over-train with the risk of injury or be so stressed that we can’t cope.

Maybe a time to re-evaluate our diet, lifestyle, stress levels and management as well as sleep and balance it all out with ‘the good stuff’ and things that we enjoy doing eg a catch up with a friend, relaxing and reading a good book etc.


How will you get some balance in your life? …………………………………………

Looking forward to seeing you and working out with you in our classes this week as always.


Easiest and best way that you can pay for classes:

  • With cash ie £6 per class (always best and I have change)
  • Directly into my bank account (if you don’t have my details, email me and I can give you my sort code & business account number).
  • Alternatively, using contactless directly to my iphone in class


Remember to let me know if you have any comments, news and keep me updated with anything that’s happening with you ie health-related stuff, goals, achievements etc.


Connecting with Susan:


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