Complementary Fitness 3 Dec News

Hi, I look forward to working out with you in our Fitness Pilates, Fitness Yoga & core resistance classes in Dreghorn Loan Hall, Colinton + Craiglockhart church hall, Edinburgh this week.
Class details and times are on the Classes page of my website.

This week’s FITNESS & LIFESTYLE info, news & updates…
Our Fitness Pilates/Fitness Yoga by Candlelight classes are on this week and next week: Tue 4 + 11 and Thurs 6 and 13 December. Bring your own tea lights and candle holders and after 40 minutes of warm up, stretch and exercise, we light our tea lights, put our warm cozy tops back on and stretch and focus on our breathing and relaxation for the last 20 minutes of the class. I can’t wait.

End-of-term celebration and get-together:
I’m still waiting to hear from The Swing Café, Colinton Parish Church to find out if they can put aside a table for 20-25 of us for coffee and cake next Wednesday 12 Dec from around 10.45am. I’ve asked but the person to give the ‘ok’ is on holiday so I won’t find out till later today/this week. When I hear, I’ll let you know asap but I’m sure that if we were to pop down after the class that day, they’d accommodate us.
I’m sure our numbers won’t impacting on lunches in the cafe when they’ll be busy.
I look forward to coffee, tea, cake with you and to celebrate your fitness achievements and have a chat and catch up.
We still have a class on Thurs 13 + Fri 14 December.
We’re then off for 3 weeks (everyone is too busy to come to classes during the festive season) the we start back on Tue 8 January.

I read an article on avogel.co.uk about the importance of good circulation and how to boost it.
Did you know that circulation is essential to our health; it provides our body with oxygenated blood and carries away waste products. Good circulation can help prevent varicose veins, headaches, muscle cramps and blood clots.
Circulation is the movement of blood throughout the body and is an essential part of our health. Oxygen, nutrients and minerals (needed for cell growth and healthy organ function) are carried through the arteries from the lungs to the other organs in our blood. As our blood circulates deoxygenated blood and waste is carried through the veins to the areas in the body where it can be broken down.
Exercising is an obvious way to improve circulation whether it’s getting out and going for a walk or exercising in a class or playing tennis, squash etc.

On the same website, there are also tips on best foods to eat for your workout and it says ‘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. So 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 ie brown rice, brown pasta, quinoa, buckwheat flour, potatoes and other starchy vegetables. There are links to recipes for your workouts if you visit: avogel.co.uk/get-active/workouts/

With the grey and cold days, dark mornings and evening, some people suffer with seasonal affective disorder (SAD) and on kriscarr.com’s blog, she recommends the following 7 foods to help alleviate any symptoms and boost our mood. They are:
Brazil nuts which are loaded with selenium which is a highly effective mood booster.
Even eating just 2 a day can significantly increase the amount of selenium circulating in your body.

Pumpkin seeds are the perfect food for managing SAD because of their magnesium content.
Just 1/4 cup of these seeds has 50% of your daily recommended magnesium intake.

Dark chocolate (now you’re talking!) and at least 70% cocoa is best because it’s lower in sugar.
It contains polyphenols which help to elevate mood and relieve anxiety and depression (yesss to 70% dark choc but in moderation, of course!).

Lentils contain lots of folic acid which regulates the production of the “feel good” and energizing hormone serotonin, making it especially helpful in beating SAD and enhancing mood.

Spinach is high in iron, which helps keep our red blood cells oxygenated and our bodies energized and it’s also a surprisingly rich source of Omega-3 fatty acids, which may help alleviate depression in winter months.
Spinach is packed with potassium and magnesium, which both assist with regulating stress hormones and sleep cycles and its vitamin C content helps fights fatigue and depression. It’s really easy to add spinach to your smoothies, juices, soups, salads and stews.

Flax seeds are packed with depression-blocking Omega-3 fatty acids and as mentioned above, these help your body maintain healthy levels of feel-good brain chemicals.

And lastly, there’s quinoa and other whole grains are full of complex carbs, which help boost serotonin levels in the brain. Serotonin is an important neurotransmitter that elevates mood, improves memory, and even elevates sexual desire and function. Plus, quinoa is a rich source of protein, which means that it can help balance blood sugars, leading to more sustainable energy and steady mood. I love using quinoa in place of rice because it seems to be higher in protein. If I remember, I’ll pre-soak 1 cup of quinoa seeds the night before or a few hours before and cook it in water/stock and add beans, plenty veg and some garlic or herbs through it which is nice and light for a lunch or for dinner. You could also add in all the other ingredients above (well .. maybe not the dark chocolate!) to your quinoa dish too. Enjoy.

I look forward to seeing you and working out with you this week
Take care, SUSAN
Contact me by email: info@complementaryfitness.co.uk
www.complementaryfitness.co.uk

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