Complementary Fitness 9 July Newsletter

I hope that you’ll join us this week in our Fitness Pilates, Fitness Yoga & resistance/weights classes in Craiglockhart Church hall, Edinburgh to help you improve your fitness, strength, stamina, core, posture and flexibility
All our summer class details and times are on the Classes page of my website but a reminder that:
ALL CLASSES ARE ON this week and all in Craiglockhart Church Hall and I can’t wait to see you and catch up with you and work out with you.

Did you know that?
A US study has found that middle aged people who took 150 mins of moderate to vigorous activity a week for 6 years decreased their likelihood of heart failure by as much as 31%. Conversely, those who didn’t for the same period of time increased their risk so keep exercising, keep moving and keep healthy.

Climbing the stairs can reduce the risk of heart disease, stroke, obesity and type 2 diabetes.
I’ve read that climbing 8 flights of stairs a day lowers the average early mortality risk by 33% so take the stairs as often as you can. I know it’s easy or can be a habit to jump on the escalator or take the lift but climbing the stairs is a great way to keep yourself fit. Although having said that, when you’re walking with a baby in a buggy and need to go upstairs, definitely take the lift – it’s easier and less stressful!
Also: when walking or taking the stairs, exercise is important for helping deliver oxygen and vital nutrients to the brain. A recent Brain Institute study suggests that low fitness levels speed up the deterioration of nerve fibres in the brain affecting memory.

Omega-3 fatty acids found in salmon, eggs, walnuts, flax and chia seeds improve cerebral blood flow (to the brain) and reduce inflammation. Essential fatty acids are important for the normal function of all body tissues and in boosting longevity.
I’ve recently read that a new US research shows that walnuts impact the gut microbiome.
Walnuts contain dietary fibre which are a great food source for gut microbiota which helps to break down foods, gives us nutrients and helps us to feel full. They also lower bad cholesterol and they’ve been shown to reduce inflammation. I like to pre-soak nuts (overnight usually then drain and rinse in the morning) and add walnuts, hazelnuts or walnuts on top of overnight oats or porridge along with some milled flaxseeds &/or berries.

To have sustained energy, eat healthy sources of protein, healthy fats and slow-releasing low-glycaemic carbs and the majority of your carbs can come from different kinds of vegetables.

Oh – thanks to everyone who joined us for coffee/tea and cake a couple of weeks ago at The Swing.
It was great to chat over a cuppa about holidays, family etc etc.

A reminder that Edinburgh Jazz & Blues Festival starts this weekend and you can find out more about this and other events at: edinburghguide.com

Worth thinking about: ‘Things You Can Control’ –
• Your effort
• How personally you take things
• What you believe
• Your priorities
• How kind you are
• What you eat
• What you talk about
• What you think about
• How open-minded you are
• Your happiness
• How seriously you take life and
• Who you hang out with

I look forward to seeing you and working out with you this week (and the following week) in Craiglockhart Church Hall so that we can continue to improve on our fitness levels, strength, posture balance and flexibility together.
See you soon and by the way: did you do your homework (Planks) last week?

I’ll be asking questions and looking for evidence – ha …. Seriously… did you?
No? oh well, plenty of time to get some planks in this week.

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

Susan
www.complementaryfitness.co.uk

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