Complementary Fitness 18 March news + updates

A list of our current Craiglockhart and Colinton, Edinburgh fitness Pilates/fitness Yoga and resistance training all level classes is on the Classes where/when page – have a look and join us this week.

Some people who work in offices now stand and work at their desk rather than sitting down.  I read a research review comparing the differences between prolonged sitting v prolonged standing.  The intro to the article says that there’s been increased recognition that low-intensity activities performed throughout the day can play an important role in obesity management and that those who moved throughout the day showed relative resistance to increased weight gain.  It suggests that if obese people were to match lean people, they would need to reduce their sitting time by 2½ hours a day which would result in an increased energy expenditure of between 300-350kcals or 10-20% which could reduce weight by 15k a year.  Standing alone could increase energy expenditure by 1½ times that of sitting at rest.  As a result, recommendations began to appear that promoted the use of standing desks to replace chairs so that daily energy expenditure could be increased.  Working at standing desks isn’t just about weight management though – it’s said to be great for your posture, digestion (not squashing your lunch if you sit with a rounded back) and less shoulder and back tension (again, a lot of people say that if they sit for long periods of time/hours a day, they feel muscle ache in their backs, shoulders and neck). 

I also spoke to someone in our class last week and she was talking about standing desks and she said that you’d start off standing for say 20 minutes a day and increase the standing time from there and build up – sounds a good plan.

Do you stand at your desk rather than sit in a chair?  If so, have you noticed a difference in your posture, do you have less shoulder &/or back tension?  What are your thoughts?

It was so lovely to welcome some ‘brand new’ people to our classes last week and also welcome back returning people who’ve not been to our classes for ages.  Always a pleasure to meet new people and also to work out with our regulars too.  I love it. 

We also had some really great feedback about our classes too which is fantastic, thank you.

When I come home from my Tuesday and Thursday evening classes, I usually now have a banana, peanut butter smoothie or just a couple of oatcakes & PB coz I know that I won’t have anything to eat till around 11am the following morning (after Wed & Fri morning classes).

So on Wednesday morning before the class, I had time to make a cacao banana chia pud, put it in the fridge to ‘set’ then when I got in at 11am, I had that.  It was quite light – sort of like a soft mousse texture and easy to make.  It’d be great to have pre or post workout, so if you’d like to try it, here’s how to make it:

pre/post workout cacao banana chia pudding

Put 1 cup of non dairy (or dairy) milk in a blender, add in ½ banana (I sliced the other half and put it in the freezer for another time), 1T cacao powder and a couple of drops of vanilla extract.  After I blended it, I stirred through ¼ cup of chia seeds and put the mixture into a nice glass dish and topped it with 1T mulberries, a few cacao nibs, some hemp seeds and a few goji berries and I really enjoyed it.

According to the latest advisory from the American Heart Association (AHA), saturated fats ie butter and coconut oil should be avoided to cut your risk of heart disease – more info on Dr Mercola’s website/twitter

According to Heart UK, swapping saturated fats (eg cakes and fatty meats) for unsaturated fats (eg nuts, seeds and oily fish), getting your 5 a day of fruit & veg and basing meals around starchy whole grains can lower cholesterol by 5-10%.

I buy dried beans, lentils, pulses etc and soak them overnight and cook them (usually in my induction pressure cooker – takes far less time, I love it) the following morning.  However, I also have some cartons of red kidney beans, cannellini beans, chick peas, green lentils etc in the cupboard as stand-bys.  They’re great for adding into soups and stews.

You have to laugh….’I hate it when I gain 10 pounds for a role then realise that I’m not an actress’!

‘When we’re no longer able to change a situation, we are challenged to change ourselves’ – Victor Frankl – interesting.

I look forward to seeing you this week for more fitness, fun, exercise/stretch options & variations while we’re working towards improving our flexibility, strength, posture and balance too.

Take care

SUSAN

Contact me by email: info@complementaryfitness.co.uk

www.complementaryfitness.co.uk

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