I hope that you’ll join our Colinton and Craiglockhart, Edinburgh Fitness Pilates/Yoga and core kettlebell/weights resistance fitness classes this week. Details of classes are on the Classes Where/When page of my website or email me for more info, thanks.
Here’s this week’s News and updates:
All classes were on last week even though it was the school half term week and it was great to see everyone who managed to come along including ‘new people’.
Back to normal this week and again, I thought we’d use hand held weights and/or kettlebells for a small section of our Wednesday morning class.
If you’ve got a kettlebell, please bring it (or weights) and your enthusiasm as always.
According to a study published in the journal Complementary Therapies in Clinical Practice, rosemary can be used to improve your memory. Memory performance, anxiety, depression and sleep quality were evaluated during the study of students and according to the researchers, the outcomes suggested that taking rosemary is an effective way to boost memory and it can ease depression, anxiety and improve sleep quality too.
Other foods that may help memory are: fatty fish, blueberries, turmeric, dark chocolate and nuts (those that contain omega-3 eg walnuts)
I read that the average adult in the UK aged 65-74 spends 10 hours a day being sedentary and that a sedentary lifestyle can be the cause of weight gain and that being overweight or obese can cause diseases incl Type 2 diabetes and heart disease.
Eating late at night is also linked to weight gain, diabetes and heart conditions.
Getting our recommended 150 minutes of activity a week can be easy/easier if we go out for regular walks, go to a couple of classes or sports a week or get off the bus a stop earlier and walk the rest of the way as well as having a healthy balanced diet too.
The latest research from a US university study suggests that it’s good to have breaks between meals.
The study found that the more meals and snacks people ate, the likelihood was that they would have a higher BMI (body mass index) because when we’re constantly eating and grazing in between meals, our insulin levels can remain high and digestion isn’t optimal. So it might be a good idea to eat 2 or 3 quality and nutritious meals rather than relying on snacks to fill us up.
Now that we’re fully into Autumn, cooler weather, darker night etc, you might want to think about topping up your immune system with echinacea. You can read about the health benefits of taking it on: jandevrieshealth.co.uk website
I read this healthy mantra the other day and liked it: ‘take small steps every day to stay feeling healthy and balanced – it’s about progress, not perfection’.
and … ‘Eat better. Sleep longer. Love more. Try harder. Be happier’.
and … ‘a dream written down with a date becomes a goal.
A goal broken down into steps becomes a plan.
A plan backed by action becomes reality’.
What’s your goal and plan?
I’ve talked about decluttering before in newsletters and there are books and websites about the benefits around this subject and although I have started (then kind of stopped but will re-think and get round to it again), I like this quote that I read ‘never underestimate the benefit of giving away your perfectly good things that you do not use’.
Reminder that the clocks go back this weekend at 2am on Sunday 28 October, so you’ll get one extra hour in bed.
Wednesday 31 Oct is Halloween and, as in previous years, I thought we could each bring a pumpkin and use as a weight in our class that day. It can be any squash or pumpkin (but not those really tiny tiny ones please!!). You can also choose to dress up too – maybe orange top or leggings or go ‘scary’ with a mask, be a devil with horns, spidery leggings etc. I’ll leave it up to you – but bring a squash/pumpkin if you can but not hollowed out as it’ll be too light and messy! You can always cook it and make soup or a stew with it later.
Share your recipes with us too, and photos.
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.
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.
Contact me by email: firstname.lastname@example.org