Complementarty Fitness 17 Feb Newsletter

Welcome to Complementary Fitness – our Edinburgh based Fitness Pilates, Fitness Yoga & resistance/weights classes in Craiglockhart & Colinton.

All class details and times are on the Classes page of my website.

HEALTH and LIFESTYLE

Did you know that
Although cardiovascular exercise has a huge amount of benefits to our health eg heart, joints and mental health, we also get lots from weight training too. Weight training is good for our bones, and performed on a regular basis, can improve bone density which is a great bonus as we age. It also promotes healthy body mass and boosts metabolism which supports and maintains a healthy weight.

In our Wednesday 9.30am class, we can choose to add hand weights when exercising and you can start out with 1, 2 or 3lb weights or alternate between them for certain exercises. If you’re carrying your weights to class (or walking with them from the car), you’ll also get ‘a warm up/pre-workout’ too – ha! Of course, you can choose to do the same exercises or stretches without weights and work with your body weight.

Good nutrition is always important and certainly is when weight training – we need protein pre-workout to promote growth and we need protein post-workout for tissue growth and repair which helps to promote recovery.
Good protein sources as we’ve said before are: fish, tofu, beans, lentils, nuts, seeds, eggs, milk and cheese.
I also like to add a good quality protein powder to shakes and smoothies and opt for 1 or a combination of 2 different protein powders which give a high protein percentage – you could opt for a dairy/whey protein if you like and either choose unflavoured or a flavoured one. I also like to add shelled hemp seeds to a smoothie for extra protein.

After a workout, to help soothe sore muscles, I like to relax in a warm bath with a couple of handfuls of Epsom salts added in or you could rub some arnica gel in to ease achy muscles.
Montmorency cherry juice is said to reduce the amount of time that you experience muscle soreness after exercise/activity/workout too. This type of tart cherry juice has a natural source of melatonin which is a hormone that helps regulate the sleep-wake cycle.

Coconut is very nutritious is packed with good fats and is rich in fibre, vitamins C, E, B1, 3, 5 & 6 and minerals ie iron, calcium, sodium, selenium and magnesium. I love using organic, raw coconut oil to fry onions, garlic, celery etc and also use coconut milk too. I buy cans of organic coconut milk and add into comforting stews or soups as it’s so creamy and sometimes buy coconut milk in cartons and use it for the base liquid in smoothies.
Coconut oil contains medium-chain triglycerides (MCTs) and your cells burn MCTs for energy, boost metabolism and supports the immune system.
I’ve also used coconut flour to make gluten-free cakes too. Who knew that there were so many coconut options and uses?

I like these descriptions/definitions of Fitness:
‘a lifestyle with no finish line’
‘fitness is like life – the harder it gets, the stronger you become’

Life has it’s ups and downs – we call those squats ha! At least they’re in equal proportion and balanced ie when we squat down, we’ve got to get back up (and continue) – I like that definition of life.

Something to think about:
‘our health always seems much more valuable after we lose it’!
80% of success is showing up so let’s make sure we make it to our classes this week and do the work.

On 8 March only, our 7pm class Fitness Pilates/Yoga class will be in the Dell Room, Colinton Parish Church, Dell Road– just for that 1 night.

I look forward to seeing you and working out with you again this week so that we can continue to improve on our fitness levels, strength, posture balance and flexibility together.

Contact me by email: info@complementaryfitness.co.uk (type: ‘Pilates/Yoga or Fitness’ in the heading thanks).

Susan
www.complementaryfitness.co.uk

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