Fitness Newsletter 9 September

Wow – week 2 already of our new Autumn fitness classes which I know you’ve thoroughly enjoyed from your feedback – great music, exercise sequences, workouts and fun too.
Come and join us – dates, times and venues on the Classes page


Something to think about

Countdown – 5 Ways To Beat Stress:
Life can be hectic and it’s clear why so many of us feel overwhelmed. You might be surprised at how easy it can be to kick stress to the curb. Check out this list of 5 ways to beat stress:

#5. Unplug – Sever the ties and enjoy some quiet time. Grab that book you’ve been meaning to read and head to the park, or just stay at home and relax in a comfy spot. Enjoy a little peace and quiet.
#4. Start Saying No – Most people are pulled in about 20 different directions all of the time. Learn to say no every once in awhile and use the time doing something you enjoy.
#3. Exercise – Whatever type of physical activity you enjoy; get out and do it. Exercise is an excellent way to relieve stress. Physical exertion is also a great way to ward off insomnia as well. Our community fitness classes are a great way to help relieve stress by exercising, and enjoy working out with friends too.
#2. Positive Thinking – Positive thinking enables you to overcome your anxiety and find happiness and serenity.
#1. The Big Picture – When something starts “stressing you out,” take a step back and evaluate it in light of everything else going on in the world. Is it really significant enough to cause problems for you? Let the little things slide. Breathe.

Good Health
Good health is all about balance, especially when it comes to blood sugar. Eating the proper ratio of fats, proteins and carbohydrates at every meal keeps blood sugar stable, helps maintain physical and emotional balance, stops food cravings and sustains energy levels.
Balance your blood sugar by eating from the following list regularly and don’t forget to keep your body hydrated with PLENTY of water each day too.

5 foods to balance your blood sugar levels:
Greens – you can’t get enough of these! Look for nutrient-dense options such as kale, spinach and broccoli which are loaded with fibre and calcium. Eat them at every meal.
Protein – wild caught fish, free range beef and eggs are excellent sources of blood stabilizing protein. Eat 4-6 ounces at least twice a day for blood sugar balance.
Whole grains – look for protein-rich whole grains like quinoa and millet which help sustain energy without spiking or crashing blood sugar.
Nuts – grab a handful of almonds or walnuts for a healthy snack that keeps you satisfied and stable. Nuts are a great source of fibre, healthy fat and protein.
Beans – lentils, chick peas and hummus are high in fibre, low in fat and a good source of protein, keeping blood sugar nice and steady. If using dried beans, be sure to soak them overnight first then drain and rinse before cooking to ease digestion.

And … avoid refined sugar and processed carbs – no longer limited to sweets, refined sugar is added to everyday items eg salad dressing, yoghurt, fruit juice and pre-packaged foods.
Read food labels carefully and focus on fresh, whole foods to avoid unnecessary spikes in blood sugar. Bread, pasta and crackers elevate blood sugar so opt for whole foods instead of packaged foods whenever possible.
(source: MindBodyGreen)

If you’re ever in need of cleaning services, I’d thoroughly recommend Spick ‘n Span Cleaning Services. They offer professional home and small office and end of tenancy cleaning as well as ironing. If you’d like a quote, contact Izabela 07725355141 or email –

Diary dates:
2 for 1 Tesco Wine Fair tickets Exclusive i-on offer
The Tesco Wine Fair at EICC on Saturday 26 and Sunday 27 October offers a great day out and the chance to sample over 250 still and sparkling wines from around the globe.
i-on readers can enjoy an exclusive 2 for 1 on £12 tickets for the Sunday event (12.30pm – 5pm). To book, visit and enter promotional code TWF-ION-241.

Please keep giving me all your feedback, keep me updated on your health and fitness improvements, let me know how you’re getting on in the classes etc, thanks.

Complementary Therapies
I’m also a Complementary Therapist and if you’d like to book an appointment with me for a relaxing or deep tissue remedial + sports massage, reflexology treatment or Hopi candle treatment, please get email me.

Email me at:
I look forward to seeing you in our new Autumn classes THIS WEEK/soon.

Susan x

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