Complementary Fitness 4 March Newsletter

Welcome to this week’s newsletter updates and info. I hope that you’ll join our classes this week to improve your fitness, strength, flexibility, balance and co-ordination – details are on the Classes Where/When page.

I’ve said before but thought I’d remind you of the benefits of weight training (using weights in our Wednesday 9.30am class):

  • Increased: metabolism, fat and calorie burning
  • Improved: cardio workouts, confidence and co-ordination
  • Strong bones and healthy heart
  • Lowers stress, anxiety and depression
kettlebell weight training Wednesday 9.30am

Why do Fitness Pilates/Yoga? (Tuesday 7.30pm, Thurs 7pm and Fri 9.30am)

  • Helps increase core and overall strength, stability and joint mobility
  • Improves posture and flexibility
  • Again, can reduce stress, anxiety and depression

There are also many benefits to exercise:

  • Helps you feel better (exercise releases endorphins.
  • A mood booster – releasing stress and tension.  Great when walking outdoors or in a group class working together
  • Improves our confidence – knowing that we’re improving all the time
  • Works to improve our brain power – more brain cells connections when we’re thinking about what we’re doing, co-ordination etc
  • Can boost concentration and mental awareness.

It’s Shrove Tuesday/Pancake Day on Tuesday 5 March.  If you’re making your own pancakes, there are plenty of traditional recipes using eggs, sugar and flour to make but there are so many other recipes out there. 

I’ve made them before just using 2 ingredients: mix together 1 mashed banana and 2 eggs and cook dollops of pancake mix in a hot pan with some melted coconut oil – it works honest. 

I also found a recipe using oats (a good source of vitamins and fibre), ground flaxseeds (a source of omega-3 fat, fibre, protein) etc – see below for the recipe, and the results were: very good, light, easy to make and cook, would make them again, second batch always cooks better than the first as always once the pan’s heated up more.  5/5. 

Oh btw, when I make porridge, I soak the oats in almond milk overnight and cook the following morning or make ‘overnight oats’ in a jar and again, have this for breakfast the following morning.  The reason for soaking the night before is that soaking makes oats easier to digest. 

So here’s the recipe if you’d like to try: (serves 1 so double up for 2 or more people):

In a bowl or small blender, soak the following overnight (or at least 1 hour before making): 40g rolled oats (gluten free, organic or not) – I used 20g gf porridge oats & 20g quinoa flakes (more protein), 10g ground flax seeds, 2T yoghurt (I used coconut but you can use dairy), 3T almond milk. 

In the morning, add the oat mix to a blender or just use a whisk and add 1 free range egg, a pinch salt, ¼ tsp baking soda and the juice of ¼ lemon (the baking soda and lemon juice react together and makes the pancakes light). 

Heat ½ tsp coconut oil in a shallow pancake or frying pan and when hot, add heaped tablespoons full of pancake mix into the pan spacing them out.  I then added some berries and pushed them into the mix (I used frozen blueberries but you can use fresh).  When the pancakes were cooked on one side (about 3 mins but you’ll know), I flipped them over and cooked on the second side.  When plating them up, I topped them with more blueberries (a good source of antioxidant) and coconut yoghurt – yum.

oat pancakes blueberries + coconut yoghurt

Albert Einstein said: ‘in the middle of difficulty lies opportunity’ – good to know.

I look forward to seeing you this week for more fitness, fun, exercise/stretch options & variations while we’re working towards improving our flexibility, strength, posture and balance too.

Susan x

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