Complementary Fitness 20 August Newsletter

I hope you’ll join our Fitness Pilates, Fitness Yoga & resistance/weights classes in Dreghorn Loan Hall, Colinton + Craiglockhart church hall, Edinburgh this week to help you improve your fitness, strength, stamina, core, posture and flexibility
All our class details and times are on the Classes page of my website.

Did you know that?
• Our yoga ‘Down Dog’/the inverted V pose lengthens heels, calves, hamstrings, glutes and hips, relieves tension in your lower back and strengthens wrists, shoulders and back muscles.

• Shoulder Bridge in Fitness Pilates / Fitness Yoga is a great exercise and great way to help us relax, stretch, promote strength, focus, helps to ground us and aids relaxation too as we articulate each vertebrae up from the floor and back down again

• Exercising regularly (Government recommendation is 150 minutes a week) helps keep your heart and vascular system healthy, ensuring that plenty of nourishing blood gets to your brain to keep it healthy too.

• Maintaining a healthy weight by keeping your body mass index (BMI) in check by eating a balanced diet is essential as being overweight puts you at risk of conditions such as high blood pressure, stroke, heart disease and increases the risk of developing Alzheimer’s.

• When we get regular adequate quality sleep, we feel more active, energised, calmer, more relaxed and optimistic. Restful sleep helps our body fight illnesses by boosting our immune system, lowering our blood pressure, stress levels and inflammation too. Tips for a good night’s sleep include: making sure that your bedroom is cool, dark, quiet and clutter free, staying away from phones, ipads etc before bed (the light from mobile phones and messages activates the brain, reducing melatonin necessary to induce sleep), staying well hydrated, not drinking alcohol or caffeine before bed, having a healthy balanced diet and staying physically active.

• Using resistance bands (in our Wednesday 9.30am class) are incredibly effective and simple but they’re also extremely effective at working our muscles and resistance-band training can help boost stamina, flexibility and range of motion. Colour coded light, medium or heavy resistance bands are adaptable for different fitness levels and intensity can be varied with different lengths of band, how much resistance we keep in the band when exercising and we can also double the band (well in fact, halving the band length, holding both handles in one hand and holding ‘the middle’ of the band in the other hand) making the resistance more intense.


I was reading (in YHL mag) that vitamin K which is a fat-soluble vitamin, activates the protein that clots our blood when necessary. It also has a vital role in improving bone density (good to know) and supports our heart and oral health too. Our bodies can synthesise vitamin K if our gut flora is in balance and we can also boost K1 and K2 through our diet by choosing vegetables ie kale, Brussel sprouts, cabbage, broccoli and prunes to boost K1 and dairy products (& the fermentation of our own gut flora) to boost K2.

I also read this mantra for a healthy life and thought it good to note and try to follow:
‘Be kind.
Meditate.
Eat well.
Trust your instinct and follow it.
Don’t hold onto the past or worry about the future, you only have the now’.

Please let me know how you’re getting on in our classes and what improvements you feel you’ve made in your fitness, diet and general lifestyle, thanks – I look forward to hearing from you and seeing you soon.

If you haven’t done so already, please sign up to our weekly Fitness Newsletters (on the top right corner of the News page of my website), add your name and email address and ‘Sign Up’. You’ll receive newsletters on a Monday morning from ‘Susan Complementary Fitness’ giving updated info, news and health & fitness insights and tips.

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

Take care
SUSAN

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

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