Complementary Fitness 28 Jan News

I look forward to welcoming you and working out with you in our Craiglockhart and Colinton, Edinburgh classes this week. Class details are on the Classes Where/When page so join us soon/get in touch.

This week’s updates, info and news

I can’t believe that this is the last week of January already and Friday sees us into February.  Even though our classes didn’t start back till 8 Jan, we’ve still had/have 4 weeks (apart from one day) of classes in January to help us get our health and fitness off to a flying start and I hope that you’ll continue with us in as many classes as you can throughout the whole year.

Did you have a look at last week’s Complementary Fitness short gliding disc video?  There are so many exercises that you can do using the discs either using your feet or hands and I thought I’d let you see another couple of short videos.  I hope that you’ll join us to give it a try and I might also incorporate these into a Tuesday Fitness Pilates class soon – even for 5 or 10 mins.  Let me know if you’re up for the challenge though.

this is good for helping improve balance and any time you are working with balance in a pose, you’re using the abdominal muscles.  Benefits of this lunge that we usually do in yoga/Pilates include:

Crescent Lunge:

  • Strengthens the support muscles of the knee
  • Strengthens and aligns the legs and hips
  • Opens the hip joint in extension and flexion
  • Helpful for sciatic problems
  • Strengthens the abs
  • Opens the quadriceps and hip flexors
  • Stretches the calves
  • Opens the bottom of the foot and toes to reduce symptoms of plantar fasciitis
  • Helps athletes increase speed

A variation of this lunge: place your back knee on the floor rather than extending the leg. 

Crescent Lunge
Crescent Lunge but you can drop your back knee to the floor

A more challenging option/variation would be to rotate the upper body in the lunge – as shown in the photo.

Lunge rotation

I hope that you manage to steer clear of any colds and coughs this winter but if you do, I’ve read that taking the supplements vitamin C and zinc can reduce the duration and severity of a cold.  If I ever have a cough or sore throat, I also like to take a teaspoonful of a good manuka honey to ease my throat.

When reading about the best supplements to stay well over the winter, an article also suggested taking a vitamin D3 supplement which helps improve our serotonin levels (which can decrease due to lack of sunshine) and plays a part in improving our immune system.

When it’s cold and dark outside, I also like to keep warm by wrapping up in layers, drinking tea, having a bath and staying well nourished by eating nutritious, unprocessed foods, soups and stews.  There’s nothing nicer than a big bowl of home made soup, stew or curry to make you feel warm, cozy and full.  I like to add lots of veg, beans, pulses and wholegrains into dishes as they’re also high in fibre along with a variety of vitamins and minerals.

Did you know that high fibre foods help the digestive system and helps to fight against colon cancer?  Good idea to eat enough fibre-rich foods eg oats, lentils, beans, fresh and dried fruit, wholegrain cereals etc.

I also love making different smoothies as they’re so delicious and filling.  You can blend some up and have it before or after workout.

I love FMTV’s power protein superfood smoothie and this recipe is for 1 serving.  Great if you’ve got a blender as you just put all the ingredients in, blend or whizz up, pour and serve. 

Ingredients: 1 banana, 1 cup of almond milk (or other dairy/non-dairy milk), 1T bee pollen, 1T cacao powder, 1T maca powder and 1T hemp seeds.

almond banana smoothie

The hemp seeds are a great source of complete protein as they contain all the essential amino acids as well as essential fats, vitamins and enzymes.  The combo of hemp seeds with banana (rich in potassium), energizing cacao and bee pollen plus maca powder (helps with hormone-balancing) creates a smoothie that will power your day and provide all you need to restore and replenish after exercise.  Give it a try and let me know what you think but I’m sure that you’ll love it too.

I’m always on the hunt for or come across health and wellness sites – looking for inspiration, clean or plant-based recipes and thought you might also like this one eatdrinkpaleo.com.au

The website has hundreds of recipes, and not all veggie as there are meat and fish recipes too.  I made the delicious paleo apple cake recipe and we all loved it.

A quote from Kris Carr (kriscarr.com) about eating healthily, eating more veg and greens etc: ‘when we increase the goodness in our lives, we naturally edge out what doesn’t serve us’.

I look forward to seeing you this week/soon for more fitness, fun and sequence variations.

Take care

SUSAN

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

www.complementaryfitness.co.uk

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