Complementary Fitness 27 Aug Newsletter

Hi & welcome to www.complementaryfitness.co.uk

I hope that you’ll join our Fitness Pilates, Fitness Yoga & resistance/weights classes in Dreghorn Loan Hall, Colinton + Craiglockhart church hall, Edinburgh for all level effective classes for men and women (except pregnancy) 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.

FITNESS & LIFESTYLE

Did you know that?
Muscles respond to exercise in lots of ways during and after exercise.
Exercise improves your muscle strength, speed, power and endurance.
Muscle changes start with resistance exercise. When the resistance is typically greater than what your body normally encounters, the process of muscle building (hypertrophy) is activated. Intense exercise causes trauma to our muscle fibres which results in small microscopic tears in muscle tissue and the size and severity of the tear depends on exercise intensity.
By the way: this ‘is normal’ and why we feel the effects of DOMS (delayed onset muscle soreness) a day/2 after we start to exercise. There’s an article about DOMS on my Articles page of my website – have another read.
Anyway, tears in muscle tissue release special cells that rush to the damaged area and these cells replicate, mature into growth cells and fuse to your muscle fibres. This process forms new muscle protein strands which in turn increases the strength and size of the muscle resulting in muscle growth. By exercising specific muscles regularly, we can increase their size by up to 60% and frequent exercise leads to improved muscle coordination and trains muscles to work more efficiently and effectively by working together. As a result of long term exercise, blood supply to the muscles increases which improves the delivery of various nutrients, vitamins and minerals to our muscles and makes them more effective and faster at regenerating after injury or workout.
After regular exercise, muscles can store large amounts of glycogen for energy and the size and quality of the mitrochondria (cell powerhouse) also increases in muscle cells which results in an increased rate of energy production. Active muscles are great at dealing with food energy and enzymes involved in energy production become more efficient and speeds up metabolism.
When people give up exercising and are sedentary, muscles become less able to absorb glucose and less able to burn fat which can accumulate in the arteries and can then lead to increased risk of heart disease and stroke.
We’re meant to be active and I hope that you’ll remain active, exercise and work out with me and us at Complementary Fitness.

#keepexercising #keep active & stay fit and healthy.

According to an article on avogal.co.uk website re ‘the foods for your workout’, it says that ‘diet is a really important factor to consider when starting your workout regime. An increase in activity will create higher nutritional needs – your muscles will be using extra glycogen for energy, and will require extra protein to grow and repair, and you’ll also use up or lose nutrients as you work out therefore, it’s important that your diet can provide everything your body needs!
Protein and healthy carbs are particularly important. You can get protein from good-quality meat, tofu, beans, pulses, seeds and nuts, whilst complex carbs come from wholegrains like brown rice, brown pasta, quinoa, buckwheat flour, potatoes and other starchy vegetables’.
You can read their article
https://www.avogel.co.uk/get-active/workouts/top-5-foods-to-help-you-recover-from-your-workout/
and why eating the right foods help with recovery.
Some of the suggestions are: peanut and other nut butters (I buy and love organic PB, hazelnut & almond butters from realfoodsource.com). Nut butters are packed full of protein, minerals & fibre.
Bananas and other fruits are a fantastic post-workout recovery food coz they’re packed full of vitamins and minerals and usually has a high water content, helping to rehydrate you.
Bananas are a great, easy choice with not much prep needed!
I love adding nut butter and banana into a smoothie (usually almond milk based) and add other ingredients ie chia seeds (more protein and omega-3 fats), superfood or green veg powders coz it’s a fantastic and quick way to help recover from a tough workout session!

Art In The Park is on this Sunday 2 Sept (or 9 Sept if bad weather) and is on 11am-5pm in Spylaw Park, Colinton

Note to self: ‘You’re not too old and it’s not too late’

According to scotsman.com, research has found that Scotland is one of the top 5 destinations in the world for travel experiences. Edinburgh itself is a vibrant city and its certainly been extremely busy over the last 3 weeks with The Fringe, Book & jazz festivals, Tattoo and the Fireworks celebration is on tonight too.

Quotes:
‘When you learn something new, it shifts your belief systems and when you shift your belief systems, it shifts your values and your values determine the choices you make and the choices and the decisions that you make affect the quality of your life’ FMTV

‘Irrespective of whether we have faith in religion or not, it’s good to be more compassionate. It makes us happier as individuals with a positive influence on our families and the neighbourhood where we live’
– Dalai Lama 20/8 I’m sure that you agree.

‘However difficult life may seem, there is always something you can do and succeed at.
It matters that you don’t give up’. Stephen Hawking

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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