Complementary Fitness 22 Jan Newsletter

Welcome to our Fitness Pilates, Fitness Yoga & resistance/weights classes in Craiglockhart & Colinton, Edinburgh
Come and join us to get results in our all level effective classes for men and women (except pregnancy) to help you improve your fitness, strength, stamina, core, posture and flexibility
All class details and times are on the Classes page of my website.

HEALTH and LIFESTYLE
Did you know that

It was lovely again last week to welcome ‘brand new people’ to our classes and I hope that if you’re ‘new’ or returning to our classes, that you’ll continue to work out with us, get fitter, stronger and more flexible.
As I keep saying: whether you’re ‘new’, returning or a regular exerciser with us, you’re all very welcome.
We had great feedback with people saying that they enjoyed their class, that it was challenging but they enjoyed being challenged and feeling that they were exercising and moving again. Let’s make it a habit to exercise, to schedule in our workouts and get our bodies moving regularly and consistently.

I’ve been on health-related courses at the weekend and committing time to attending and doing another online at the moment too and being reminded that exercise:
• has a disease-modifying ability; it slows the progression of many neuro-degenerative diseases
• changes neurotransmitter levels that improve our mood and there are changes in growth factors that improve the function of both long term memory and attention and focus
• is fundamentally important for growing new brain cells and staving off Alzheimer’s disease
• does profound things to the brain and affects heart rate and blood flow

Apart from studying, researching and reading, I’m also reviewing my diet and lifestyle (it is January after all and a good time to review) and am going to start meditating regularly again. I used to use the Mindspace website before and got out of the way of it (aka lazy and busy doing other things/circumstances) but have just signed up again for a year at mindspace.com. There are also other websites, books and Apps (Calm is a good one) out there. Maybe you’ve also heard/read that that meditation helps reduce inflammation, changes brain function (you can tell there’s a theme here!!), reduces anxiety, helps mood and sleep and these are great benefits to gain from regular meditation, even if it’s 10 minutes a day.

With a healthy lifestyle: enough exercise and movement, 8 hours of good quality sleep, rest, meditation ‘in mind’, I’m reminded that the Mediterranean diet, one with higher good fats and rich in extra virgin olive oil (EVOO) in the diet is great for our health and reduces the risk for developing Alzheimer’s and cardiovascular diseases.

I’ve just listened to a lecture telling me that the best way to improve metabolic health is by avoiding sugar and processed carbs. I would say that I don’t eat much sugar although as you know, I do like and enjoy 70% dark chocolate but over the last few weeks/over the festive period, I was getting ‘lazy’ and consumed more than I should in the way of treats and red wine and a wee g&t now and then. (btw reminding myself that just coz cafes have gluten free/healthy/vegan desserts and cakes, doesn’t always mean they’re healthy – they may/will still contain sugar).
So, all change: I’m going ‘sugar free’ for as long as I can and thinking about carbs, will eat ‘smart carbs’: loaded with fibre, nutrients, low glycaemic carbs that don’t raise blood sugar. You can tell I’m ‘on a mission’ and it’s mainly to reduce the inflammation in my body.

Are you ‘on a mission’?
What changes are you making (if any) with your diet, exercise and lifestyle in general?
I’d like to know.

More about exercise, what’s been said and research:
Everyone knows that regular exercise is good for the body but exercise is also one of the most effective ways to improve your mental health. Regular exercise can have a profoundly positive impact on depression, anxiety, ADHD, and more. It also relieves stress, improves memory, helps you sleep better, and boosts overall mood.
You don’t have to be a fitness fanatic to reap the benefits; research indicates that modest amounts of exercise can make a difference. No matter your age or fitness level, you can learn to use exercise as a powerful tool to feel better. Read more online at: helpguide.org/articles/healthy-living/the-mental-health-benefits-of-exercise.htm – convinced yet? then join us this week for more fitness and fun in our classes.

Please let me know how you got on last week, how you felt during and after the class etc and I look forward to seeing you and working out with you again this week.

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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