Complementary Fitness 23 Sept news & updates

FITNESS & LIFESTYLE info, news & updates…

Hi and welcome to another great week of Complementary Fitness classes – I’m really looking forward to seeing you and working out with you, can’t wait.

We’re just back from a weekend up north and stayed at a lovely hotel in Aberdeen on Friday night and then on Saturday morning, travelled a bit further inland to join and celebrate our friends’ joint 70th birthday along with their family and other friends – such a great weekend and the weather was great too.  How was your weekend?

Exercise has brain-boosting benefits and when older adults do even one moderately intense exercise session, brain activation was associated with memory.  So let’s continue to improve our memory, thought processes as well as strength, fitness and flexibility in our classes.

I know that music can decrease stress and increase happiness and for me, it’s definitely true.  I love when I hear a great song and it makes me want to move and dance about (you’ll know that if you work out in our Wednesday 9.30am class).  Music can get us through any workout and take our mind off the how hard we’re actually working.  Of course, when we hear other songs, we ‘tune in’, really listen, maybe think ‘I love this song and haven’t heard it for ages’ and it helps us to relax more.  Do you agree?  What music do you like?  Which songs make you happy, want to dance, relax?

Research has proven beyond any doubt that if we write down what we want to achieve on paper, we’re more likely to succeed.  If you look at what you’ve written and focus on it, imagine having achieved your goals, you’ll stay on track and achieve.  Some people create goals on a Pinterest page which is ok but it’s online.  Some find images in magazines, cut them out and stick them on a board or put them somewhere (ie a fridge) where they can be seen all the time therefore adding as a constant reminder to stick to the plan/s.  

Questions:

What are your goals? 

What do you want to achieve?

Would you like to get fitter, have more energy and maybe energy to keep up with kids or grandkids, improve strength, flexibility or see yourself relaxing more and enjoying life more?

Have a think and write down your goals and make a plan of how you’re going to achieve them. 

If you come to one class a week, come to 2 classes (you’ll find the time on your plan) or look at nutrition courses or articles or plan your next relaxing (or sporty) holiday.

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In the wellness section of a magazine, it says that brain scans have shown that writing down your feelings can reduce activity in part of your brain that’s responsible for controlling the intensity of your emotions.  It means that if you try it, you can overcome negative emotions quicker and with more clarity – worth trying.  The mag also says that doing even 5-10 mins of yoga a day can promote relaxation and reduce stress.  So, how do you feel after a 60 minute class?  Hopefully, you feel stretched, energized and relaxed all at the same time – let me know.

A Uni study found that overweight people who didn’t follow any particular diet but who tracked their food intake with a free app, still lost weight.  I downloaded See How You Eat where you take photos of breakfast, lunch, dinner and any snacks so that you can see exactly what you’re eating in a day/over the course of a week etc.  There are also tips that you might like too eg ‘All your dreams can come true, if we have the courage to pursue them’.  Walk Disneyalso said ‘the difference between winning and losing is most often not quitting’.

Make all your meals count by thinking about eating nutrient-dense food which contains protein sources (eg beans, peas, lentils, meat, fish and dairy), healthy fats (eg avocados, coconut oil, nuts and seeds), carbohydrates (eg sweet potatoes, wholegrains) as well as a huge variety of colourful fruit and vegetables.  I’m starting to make more filling soups now that the weather’s changing and it’s starting to get darker in the evenings.  Over the summer, we’d been making creamy roasted tomato & red pepper (or carrot) and soup and at this time of year, over autumn & going into the winter, my fave is creamy spicy red lentil with lots of veg and coconut milk.  I start off soaking red lentils overnight or for a few hours then rinse and drain several times.  I fry onion, leeks, carrots, celery, garlic, ginger, spices then add in the soaked and rinsed lentils and some veg stock.  When it’s cooked, I throw in some raw kale and spinach, add Himalayan salt and pepper and a tin of coconut milk and blend.

red lentil soup crammed with veg

Just to let you know that motorists face extensive diversions and buses will be rerouted when Bridge Road is shut from 12 October for approx. 3 weeks for gas mains renewal by the gas infrastructure company SGN.  According to a newspaper article, the Bridge Road closure will affect bus routes in the villager and Lothian Busers numbers 45 and 400 won’t be able to serve the area during the roadworks but it says that Nos 10 and 16 would have only minor changes.  Then related work will follow in Colinton Road and Redford Road taking this disruption into December and January.

You can keep up to date will all roadworks and closures on

edinburgh.cdmf.info/public/disruptions/list.htm

and Edintravel on Facebook and  @edintravel  or  @EdinLivetouch on Twitter

For me, coming up to Dreghorn Loan, Colinton, I’ll drive up Craiglockhart Avenue and along Colinton Road – until that has an effect on the disruptions.  I might even walk there/back.  I hope that it doesn’t impact on you too much.

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 of the exercise benefits that we talked about above.  I love getting all the positive comments from you so keep them coming.  Well done and keep up the great work and commitment and let me know you’re getting on generally and with your fitness, diet and lifestyle (incl mind, body, meditation, sleep, rest). 

I look forward to seeing you this week, take care, see you soon.

SUSAN x

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

www.complementaryfitness.co.uk

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