Complementary Fitness 23 July Newsletter

Fitness Pilates, Fitness Yoga & resistance/weights classes in Dreghorn Loan Hall, Colinton + Craiglockhart church hall, Edinburgh this week so join us to work out together 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 classes are ON and ‘back to normal’ this week and I hope to see and work out with as many of you as possible this week – class details and times on the Classes page of my website.

As I mentioned before and in last week’s newsletter: I’m taking next week off mostly/partly because Dreghorn Loan church hall isn’t available again on Wed 1, Thurs 2 + Fri 3 August because of more renovations. Instead of rearranging all classes in Craiglockhart again, we’re off for another week’s holiday in the sun.
After that, everything’s ‘back to normal’ again with no more holidays till the end of the year.

I’ve read that we get more benefits from exercise when we invite and work out with friends. Researchers have found that group exercise lowers stress levels by 26%. It says that people who work out on their own put in more effort but don’t get the same physical or emotional boost benefits. It’s always good to work out together.

New research suggests that curcumin (the compound found in turmeric) is more effective than paracetamol or ibuprofen at easing the pain of sports injuries. I love Pukka turmeric gold tea and add turmeric into stews and smoothies.

We’re eating a lot of salads in the summer and researchers found that rather than cooked, canned or processed foods, that eating raw fruit and veg may be better for your mental health. I’ve heard that nutrient levels can be diminished with cooking food but that fruit and veg in their natural state had lower levels of depression and improved psychological wellbeing. Some raw foods which are also easy to add into smoothies, salads, juices, slaws and just to eat raw are: fresh berries, apples, kiwis, bananas, carrots, dark green leaves and cucumbers.

Protein is vital for growth and repair of muscles, bones and other tissues and cells and eating the right amount can curb cravings for high calorie foods and snacks. The recommendation for protein is 0.75g for each kg of our weight and if we’re say 60k in weight, the recommended daily amount of protein required is 45g of protein. However, protein requirements are different for children, pregnant woman and sports people. Veg/vegan protein sources are: nuts, seeds, beans, chickpeas, lentils and other pulses, quinoa, some veg, cereals and grains and animal sources as you’ll know are: milk, cheese, yoghurt, eggs, fish and meat.

I’ve been really busy lately with lots of events, birthdays etc happening and sometimes, I have to make ‘to do’ lists and tick things off. So I thought I’d share this with you (thanks to Bryce – Tue/Thurs classes who printed it off and gave it to me to share):
What’s better than endless To Do Lists?….a To Be List
• Be kind
• Be receptive and open
• Be joyful. Celebrate others achievements and accomplishments
• Be thoughtful of others
• Be respectful of other people, situations, time and things
• Be forgiving of people, situations and yourself
• Be grateful and content with what you have, it is always enough
• Be responsible for your thoughts, emotions, body and actions
• Be funny, laugh a lot – even at yourself
• Be positive, hopeful and learn to assume the best
• Be generous with everything especially your time, energy and money
• Be curious, creative and actively filled with wonder
• Be an active listener and har what is not being said as much as what is
• Be open to change and new perspectives
• Be a life long learner. Never stop growing and humbly expanding your knowledge.
(by Silvia Mordini/MindBodyHealth)

Did you know that a US research says that 70% is the minimum cacao levels that we should look for in dark chocolate if we want to de-stress – yesssss

23 July starts National Parks Week and even though the Cairngorms or the National parks of the Peak District etc may be too far to go for a stroll, in Edinburgh, we can enjoy getting out in the fresh air and enjoy walking in the Pentlands, up and around Arthur’s Seat, Cramond, Portobello and/or down the Dell. Get comfy walking shoes on and get out in there and enjoy.

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 summer fitness levels, strength, posture balance and flexibility together.

Susan
www.complementaryfitness.co.uk

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