Complementary Fitness 2 Sept newsletter

If you get a copy of Craiglockhart Church’s ‘The Steeple’ magazine, you’ll see that in their Autumn edition (they can be picked up from the church), under ‘Community Activities’, I have a Fitness Pilates article about our Tuesday 7.30pm class in the Large Hall which gives info about it and also mentions my website if anyone is interested in joining this or any other of our classes.  Please pass on the word, thanks.

Supporting our local community:

you may/may not know that Craiglockhart Church will be having monthly produce stalls after Sunday services.  Donations of baking, jam, chutney, fudge etc will be appreciated and you can also take along any harvests of plums and apples.  Dates of these produce stalls are: Sunday 29 Sept, 27 Oct and then 26 Jan.

We got a lovely comment from Wanda (Fri fitness yoga) who said:

“Last Thursday, I had a vigorous coastal 18 mile walk from St Andrews to Anstruther (which took 7½ hours).  The following morning, I as feeling very stiff but decided to go for a workout to Susan’s fitness yoga class the following morning which certainly helped to loosen me up and also enabled me to play badminton for 1 hour later in the day.  Many thanks Susan for all your hard work, it is certainly appreciated”. 

Thanks very much for your lovely comment and I’m glad that the class helped you stretch off any muscle stiffness, Susan.

Research suggests that, and many experts agree that, exercise is a powerful tool in the management and prevention of depression.  The antidepressant effects of exercise have been linked to the release of the body’s endorphins (feel-good chemicals) which are transported into your brain raising serotonin levels which boosts mood and help to prevent depression and promotes mental health.

I’m sure you’ll have read that exercise benefits our bodies in lots of ways ie reducing the risk of heart disease, insulin resistance and stress while (as above), improving our mood and brain health, energy and how we feel about ourselves (self esteem).  Exercise can also reduce blood pressure as well as improve our muscle function and heart and bone strength.

We all like to have a great, beneficial workout, maybe go for a long run, do HIIT or LIIT (high or low intensity interval training) classes or Crossfit sessions but remember that flexibility is just as important to overall health and performance too.  Flexibility can also help our joints achieve full range of motion and can also reduce issues like back pain.

Did you know that strength training supports our joints and can have beneficial effects on cognitive brain function too?  When we strengthen our core abdominal and back muscles, we can improve our posture, reduce back pain and other types of chronic pain too.

There’s a lot of concern around in the media about Type 2 Diabetes as a real health concern and I noticed in an article in the chopra.com website which lists 7 foods that help fight this condition.  The foods listed (these are only some of the foods that help btw), are:

  • Apple cider vinegar – has been shown to improve insulin response and has a high probiotic count
  • Avocados – are a great source of healthy fats and keep us feeling full.  Add ½ a small avo to a smoothie, make avo/guacamole toast
  • Wild salmon – high in omega-3 fatty acids
  • Ginseng – may be an important ingredient as an effective way to lower blood sugar levels in people struggling with type 2 diabetes (or pre-diabetes) – take as a supplement, tonic or tea
  • Flaxseed – rich in plant-based ALA oil: omega-3 fatty acids – add to smoothies, over yoghurt or veg.
  • Walnuts – one of the highest sources of omega-3 oils (again, in the form of ALA: alpha-linolenic acid) of all the nuts.  Walnuts (and many other fat-rich nuts) are a great source of healthy protein and fat, helping us to feel full and they help to stabilize blood sugar so are a great snack.  
  • Cinnamon – contains a unique ingredient in that it boosts chromium levels in the blood.  Chromium has an important role in the regulation of insulin and blood sugar making cinnamon a great addition to our diet anyway and when/if we’re looking to combat type 2 diabetes and pre-diabetes.

Search on the chopra website and read the whole article for more info.

I made a green smoothie bowl for breakfast the other morning and thought I’d share the recipe if you want to try it out: blend 1 frozen banana, 1 cup frozen mango pieces, a handful of kale/spinach/or other greens, ½ tsp spirulina, 1T flaxseeds with ¼ cup almond milk.  When blended, I poured the thick mixture into a bowl and topped it off with homemade granola, some raspberries and blueberries and it was delicious.  You could always top it off with walnuts, seeds, coconut, banana etc, enjoy.  If you haven’t had time to slice and freeze a banana, add fresh and add any other frozen fruit if you want instead of mango.

green smoothie bowl berries + granola

I hope that you’ll continue to work out with me/us and continue to maintain your strength, flexibility, fitness levels and generally, feel great and enjoy all the benefits of exercise too.  I love getting all the positive comments about your fitness and what you’re able to achieve, well done and keep up the great work and commitment so please give me more feedback about our classes.  Let me know you’re getting on generally and with your fitness, diet and lifestyle (incl mind, body, meditation etc). 

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.  See you soon.

SUSAN

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

www.complementaryfitness.co.uk

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