Fitness Newsletter 9 December
Newsletter – 9 DECEMBER 2013

Join our last week of COMPLEMENTARY FITNESS Classes in 2013 – details on our Classes Page
All level classes are for men and women
Commit to and book your place in Tue/Thurs All Level Fitness Pilates classes from 7 Jan


Health & Exercise
Squats for ageing knees (mine, not yours) – check out this block and the Increasing Knee Stability video at

Something to think about
Reserve your place NOW in the first 6 week Fitness Pilates courses of the New Year and our Body Conditioning with weights and resistance bands class starts Wed 8 Jan and Fitness Yoga Stretch starts on Fri 10 January – both at 9.30am but no need to book.

“Whether you think you can, or you think you can’t. You’re right. – Henry Ford

Life is the most difficult exam. Many people fail because they copy others – not realising that everyone has a different question paper (Quotes + Thoughts)

Trust in the flow of your life (Marc David)

Did you know?

– Kale tastes best when harvested after a good frost or after it has wintered over, which allows the starches to turn to sugar *

– studies show a positive link between potassium and bone health. By eating foods rich in potassium you may prevent osteoporosis *

– the body needs vitamin C to heal wounds, support the absorption of iron from plant-based foods and support the immune system *

– that almonds contain the aminoacid arginine, which inhibits tumor growth and promotes immunity and hormone function *
* (@Psych_of_Eating/IPE)

Healthy Recipe using Kale
Crazy Simple Raw Kale salad:
1 head of curly green kale, washed, dried and stems removed
For the dressing:
1/2 cup (120 ml) raw or regular natural smooth almond butter
1/2 cup (120 ml) water
2 Tbsp (30 ml) freshly squeezed lime juice (about one lime)
1-2 cloves garlic, minced, to your taste
about 1/2 inch (1.5 cm) piece ginger, peeled and minced
1/4 tsp (1.5 ml) red chilli flakes or some chopped fresh chilli/red pepper
2 Tbsp (30 ml) sesame seeds, raw or lightly toasted
Finely chop the kale and place in a large bowl.
In a smaller bowl, whisk together the remaining ingredients except for sesame seeds. Pour the mixture over the kale and toss well to coat. Sprinkle with sesame seeds and serve. Makes 4-6 side servings or 2 main course servings. (I love kale and use it in stir frys too)
Recipe from

Our Fitness Lunch
It’s today: Monday 9 December at Howies, Waterloo Place 1pmand I can’t wait!

Great feedback and comments about our Pilates, Yoga and Fitness Salsa classes last week so please continue to update me on health and fitness, thanks. See you soon.

I wish you and your family a very merry Christmas and a very healthy and happy New Year too. I look forward to seeing you back in our classes the week of 7 January 2014. xx

Email me at:
I look forward to seeing you soon.

Susan x

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  1. Susan  December 12, 2013

    Susan, Just to say I’ve really enjoyed your Pilates by candlelight, what a good way to de-stress in the run up to Christmas! (Kath T)

  2. Susan  December 12, 2013

    Thanks Kath, yes the mix of exercise and relaxation and stretching in the glow of our candles IS very relaxing.


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